Menopause is one of the most significant transitions in a woman’s life. Along with hormonal shifts come changes that many women don’t expect—like a loss of skin elasticity, thinning hair, joint stiffness, and even changes in muscle and bone health. While much of this is tied to declining estrogen levels, one key factor often overlooked is collagen.

Collagen is the most abundant protein in the body, making up roughly 30% of total protein content. It provides structure and strength to skin, bones, muscles, tendons, and ligaments. It’s also essential for wound healing, gut lining integrity, and maintaining healthy hair and nails.

But here’s the challenge: as we age, collagen production naturally slows. By the time women reach menopause, declining estrogen levels accelerate this process, leading to visible and physical changes. Let’s break down the relationship between collagen and menopause—and what you can do to support your body during this stage of life.

The Role of Collagen in the Body

Before diving into menopause specifically, it’s important to understand why collagen matters.

• Skin: Collagen forms the structural network of the skin, giving it firmness, elasticity, and hydration.

• Bones: About one-third of bone mass is collagen. It acts like the scaffolding that calcium and other minerals attach to, providing strength and flexibility.

• Joints & Muscles: Collagen is critical for cartilage and connective tissues, reducing stiffness and supporting movement.

• Hair & Nails: Collagen supplies amino acids that strengthen keratin, the protein that makes up hair and nails.

Think of collagen as the body’s “glue.” Without enough of it, tissues lose structure, leading to sagging skin, brittle nails, weaker bones, and stiff joints.

Menopause and Collagen Loss

Estrogen isn’t just a reproductive hormone—it plays a major role in regulating collagen production. Research shows that women can lose up to 30% of their skin’s collagen in the first five years after menopause. After that, the decline continues at about 2% per year.

This steep drop explains many of the common concerns women face during menopause:

• Skin changes: Wrinkles, dryness, sagging, and thinning.

• Joint pain: Cartilage weakens, leading to stiffness and discomfort.

• Bone loss: Osteopenia and osteoporosis risk increases as collagen declines.

• Hair & nail fragility: Growth slows, and brittleness becomes more common.

These changes aren’t “just aging”—they’re directly linked to the hormonal and collagen shifts happening in the body.

Collagen and Skin Health in Menopause

Skin is one of the first places women notice changes. As collagen declines, so does skin thickness, hydration, and elasticity. Estrogen normally stimulates collagen, hyaluronic acid, and oil production—all of which help skin look plump and youthful.

Studies have found that postmenopausal women often experience:

• Up to 15% reduction in skin thickness in the first 5 years.

• A dramatic decline in elasticity, making wrinkles more pronounced.

• Increased skin dryness due to less hyaluronic acid and oil.

Supplementing with hydrolyzed collagen peptides has been shown to improve skin hydration, elasticity, and wrinkle depth. One 2021 meta-analysis of randomized controlled trials concluded that collagen supplementation significantly improved skin hydration and elasticity in middle-aged and older women.

Collagen and Bone Health During Menopause

Bone health is another major concern. Osteoporosis affects 1 in 2 women over 50, largely due to hormonal changes. While calcium and vitamin D are important, collagen is often overlooked in this equation.

Collagen gives bones their flexibility and acts as the foundation for mineralization. Without enough collagen, bones may become brittle—even if calcium intake is sufficient.

A 2018 study published in Nutrients found that postmenopausal women taking collagen peptides daily showed increased bone mineral density compared to placebo. This suggests that collagen supplementation may play a role in reducing osteoporosis risk.

Collagen and Joint Health in Menopause

Menopausal women often report new or worsening joint stiffness and pain. Declining collagen and estrogen contribute to cartilage breakdown, making movement less comfortable.

Clinical studies have shown that collagen supplementation may help:

• Reduce joint discomfort.

• Improve mobility and flexibility.

• Support cartilage regeneration.

One trial in postmenopausal women with knee osteoarthritis found that taking collagen peptides for six months significantly reduced pain and improved physical function compared to placebo.

Collagen and Muscle Mass in Menopause

Another overlooked effect of menopause is sarcopenia—the age-related loss of muscle mass. Estrogen helps maintain lean muscle, so when levels drop, women are at greater risk of losing strength and vitality.

Collagen provides essential amino acids like glycine and proline, which support muscle tissue repair. Research also suggests that when combined with resistance training, collagen supplementation can increase lean body mass and strength in older women.

Collagen and Hair & Nail Health

Hair thinning is common during menopause. Declining estrogen leads to shorter growth cycles and weaker hair follicles. Nails may also become brittle, splitting easily.

Collagen provides structural support for keratin—the main protein in hair and nails. Some studies have found that daily collagen supplementation increases nail growth and reduces brittleness by up to 42%. For hair, while more research is needed, many women report improved thickness and strength after regular use.

Supporting Collagen During Menopause

While we can’t stop the natural decline of collagen, there are proven ways to slow it down and support your body during menopause:

1. Collagen Supplements

Hydrolyzed collagen peptides are the most researched form. They’re broken down into small amino acids that the body can absorb and use efficiently. Studies show benefits for skin elasticity, bone density, and joint comfort.

2. Vitamin C

Vitamin C is essential for collagen synthesis. Without it, collagen production stalls. Adding Vitamin C—either through diet (citrus, kiwi, berries) or supplements—can boost collagen effectiveness.

3. Protein-Rich Diet

Collagen is made from amino acids. Eating high-quality protein sources (fish, eggs, lean meats, legumes) provides the building blocks your body needs.

4. Magnesium & MSM

Magnesium supports overall protein synthesis and energy production, while MSM (methylsulfonylmethane) provides sulfur—another key building block of collagen. Studies suggest MSM may improve skin health and reduce joint pain, making it a great companion supplement.

5. Lifestyle Habits

• Avoid smoking and excessive alcohol—both accelerate collagen breakdown.

• Protect skin from UV exposure—sunlight speeds collagen loss.

• Exercise regularly—weight-bearing exercise helps stimulate collagen in bones and joints.

The Bigger Picture: Collagen and Confidence

Menopause isn’t just about physical symptoms—it’s also an emotional and psychological transition. For many women, the visible signs of collagen loss (wrinkles, sagging skin, thinning hair) can affect confidence and self-esteem. Supporting collagen isn’t about vanity—it’s about maintaining health, strength, and vitality for decades to come.

By focusing on collagen, women can:

• Feel more comfortable in their skin.

• Stay mobile and active without joint pain.

• Support strong bones and reduce fracture risk.

• Maintain hair and nail health for confidence and well-being.