Let’s talk supplements

Let’s Talk Supplements: Collagen — Is It Worth Taking During Menopause?

If there’s one supplement I’m asked about regularly by women in midlife, it’s collagen.

Does it actually work?

Should we be taking it?

Is it just for our skin?

And what happens to collagen during perimenopause and menopause?

So, as part of my Let’s Talk Supplements series, let’s take a closer look.

First, what actually is collagen?

Collagen is the most abundant protein in the human body. Think of it as part of the structural framework that helps give strength and support to our skin, bones, muscles, tendons, ligaments and other connective tissues.

Our bodies naturally produce collagen, but unfortunately, we don’t continue making it at the same rate throughout our lives.

Collagen production begins to gradually decline as we age, typically from our 20s onwards.

And for women, there’s another important factor…

Oestrogen.

What happens to collagen during menopause?

Oestrogen plays a role in maintaining collagen within our skin and connective tissues.

As oestrogen begins to fluctuate and eventually decline through perimenopause and menopause, changes in collagen can become much more noticeable.

You might suddenly feel as though your skin isn’t quite as firm or elastic as it once was.

Your joints may feel stiffer or more achy.

Your hair and nails might feel different.

And while collagen certainly isn’t responsible for every change we experience in midlife, declining collagen is another piece of the bigger menopause picture.

This is also why I want women to think about collagen as far more than a beauty supplement.

Yes, skin is part of the conversation — but so are our joints, tendons, ligaments and bones.

And maintaining all of those becomes increasingly important as we get older.

So, do collagen supplements actually work?

This is where we need to separate clever marketing from what the research actually tells us.

Collagen isn’t a miracle powder that’s going to erase every wrinkle or make you feel 25 again — despite what some adverts might have us believe! 😂

However, research into hydrolysed collagen peptides suggests supplementation may have benefits for areas including skin hydration and elasticity, joint health and potentially bone health.

Hydrolysed simply means that the collagen has been broken down into smaller peptides, making it easier for the body to digest and absorb.

But — and this is important — supplements should always be exactly that:

A supplement to a healthy lifestyle, not a replacement for one.

How much collagen should you take?

For many women, I generally look at around 10g of hydrolysed collagen peptides per day, although the amount used in studies varies depending on what is being investigated.

And consistency matters far more than taking it occasionally.

Collagen isn’t something I’d expect someone to take for a week and suddenly notice dramatic changes.

Give it time.

I would generally suggest allowing around 8–12 weeks of consistent use before deciding whether you’re noticing a benefit.

Don’t forget vitamin C

Here’s something people sometimes overlook.

Vitamin C is essential for normal collagen formation within the body.

So alongside collagen, make sure your diet contains plenty of vitamin C-rich foods such as:

• Berries

• Kiwi

• Citrus fruits

• Peppers

• Broccoli

• Tomatoes

You don’t necessarily need another supplement if you’re already getting enough vitamin C through your diet.

Remember, we’re looking at the whole nutritional picture rather than throwing endless supplements into the mix!

What should you look for when buying collagen?

The supplement industry can be incredibly confusing, and more expensive doesn’t automatically mean better.

I generally look for a reputable brand providing hydrolysed collagen peptides, with clear information about the amount you’re actually getting per serving.

Check the ingredients too.

Sometimes you’re paying for beautiful packaging and a long list of added ingredients when what you really wanted was collagen!

Quality, transparency and a useful dose matter.

And what about protein?

This is something I really want to emphasise.

Collagen should not replace the protein in your diet.

Women in midlife need adequate high-quality dietary protein to help maintain and build muscle, support recovery and contribute to overall health.

So please don’t start adding collagen to your morning coffee and thinking you’ve ticked off your protein requirements for the day.

It doesn’t work like that.

Think of collagen as an addition to an already nutritious, protein-rich diet.

Is collagen essential during menopause?

No.

You absolutely do not have to take collagen simply because you’re going through menopause.

There are plenty of women who don’t supplement with collagen at all.

But could it be a useful addition for some women?

Potentially, yes.

For me, good midlife health will never come down to one supplement.

It’s the combination of eating well, consuming enough protein, strength training, staying active, sleeping, managing stress and looking after our overall health that makes the biggest difference.

Supplements can then sit alongside those foundations where they’re appropriate.

And finally, please remember that just because something is available over the counter or described as “natural” doesn’t automatically mean it’s suitable for everyone.

If you have a medical condition, take medication, are pregnant or breastfeeding, have allergies or have any concerns, speak to your GP, pharmacist or healthcare professional before starting a new supplement.

💚 What supplement should we talk about next?

Creatine?

Magnesium?

Vitamin D?

Omega-3?

Keep following The Menopause Mentor because I’ll be breaking them down one by one as part of my new Let’s Talk Supplements series.

You can also check out the Let’s Talk Supplements series on YouTube or my range of social media’s

Emma

The Menopause Mentor 💚