How Can Collagen Help During Menopause?

Menopause can change more than your periods. You may notice that your skin feels drier, your face looks less firm, your hair and nails feel weaker, or your joints take longer to recover after exercise.

These changes are not 'all in your head'. As oestrogen levels fluctuate and fall, the tissues that rely on collagen can change too. Collagen is a structural protein found throughout the skin, bones, cartilage, tendons and ligaments.

Taking collagen will not treat the hormonal cause of menopause or relieve symptoms such as hot flushes and night sweats. However, the right collagen supplement may provide useful support for skin, joints and connective tissue as part of a healthy midlife routine.

What happens to collagen during menopause?

Perimenopause is the time leading up to menopause, when hormone levels can rise and fall. Menopause is reached after 12 consecutive months without a period. Post-menopause describes the years that follow.

Oestrogen plays a role in skin thickness, hydration and collagen production. As levels decline, skin may become:

• drier and more sensitive

• less firm or elastic

• more prone to fine lines

• slower to recover

Lower oestrogen is also linked with increased bone loss after menopause. Some women experience more joint stiffness or discomfort, although joint pain can have many causes and should not automatically be blamed on menopause.

Does collagen help during menopause?

Collagen is broken down during digestion into amino acids and small peptides. These can be absorbed and used by the body. Certain bioactive collagen peptides may also act as signals to cells involved in producing collagen.

The strongest evidence is currently in three areas.

1. Skin hydration and elasticity

A 2023 systematic review and meta-analysis of 26 randomised controlled trials, involving 1,721 people, found that hydrolysed collagen supplementation improved skin hydration and elasticity compared with placebo. However, the studies used different collagen sources, doses and testing methods, so results cannot be guaranteed for every product or person.

In one double-blind, placebo-controlled trial, 114 women aged 45 to 65 took 2.5g of VERISOL® bioactive collagen peptides or a placebo each day. After eight weeks, the collagen group had a statistically significant reduction in eye-wrinkle volume. A subgroup also showed higher levels of procollagen type I and elastin. The study was ingredient-specific, so its findings should not be applied to every collagen supplement.

For women noticing drier or less elastic skin during menopause, a daily collagen supplement may therefore be a helpful addition to moisturiser and daily broad-spectrum SPF. It does not replace either.

2. Joints, tendons and staying active

Collagen is an important part of cartilage, tendons and ligaments. Reviews suggest that hydrolysed collagen may help support joint health, but the results vary by population, condition, dose and peptide used.

This matters in midlife because staying active supports muscles, bones, balance, mood and long-term health. Collagen should not be viewed as a painkiller. Think of it as nutritional support that may complement a sensible exercise and recovery routine.

Speak to a healthcare professional if joint pain is new, severe, swollen, persistent or limiting your normal activity.

3. Bone health

Bone health deserves more attention after menopause because falling oestrogen can speed up bone loss.

In a 12-month randomised controlled trial, 131 post-menopausal women with age-related low bone mineral density took either 5g of specific collagen peptides or a placebo each day. The collagen group showed improved bone mineral density at the spine and femoral neck, together with favourable changes in bone markers.

This is promising evidence for one specific peptide and study population, not proof that every collagen product prevents osteoporosis or fractures. Collagen is not a substitute for an osteoporosis assessment or prescribed treatment.

The British Menopause Society recommends a balanced diet, adequate calcium and vitamin D, exercise, not smoking and avoiding excessive alcohol to support bone health. Supplements should be used where a need has been identified rather than automatically.

Which Proto-col collagen is best during menopause?

The best choice depends on what you want to support and which format you will take consistently.

For a simple daily capsule: Pure Collagen Capsules

Pure Collagen Capsules provide 2,500mg of VERISOL® B bioactive hydrolysed bovine collagen peptides per daily serving.

They are a practical choice if your main priorities are skin firmness, elasticity and a simple daily routine. Take four capsules each day as directed.

For skin, hair and nails: Beauty Collagen

Beauty Collagen provides 10,000mg of hydrolysed bovine collagen peptides in a daily red berry sachet. It also contains hyaluronic acid, vitamin C, vitamin E, vitamin B6, biotin, zinc and copper.

This may suit women who want a higher-strength beauty formula and prefer a ready-to-take liquid gel. Vitamin C contributes to normal collagen formation for the normal function of skin.

For a marine alternative: Marine Beauty Collagen

Marine Beauty Collagen provides 10,000mg of VERISOL® F marine collagen in a daily berry-flavoured sachet, with hyaluronic acid, vitamins and minerals.

It may be a better fit if you prefer fish-sourced Type I collagen rather than bovine collagen. It is not suitable for anyone with a fish allergy.

For skin and active joints: Complete Collagen

Complete Collagen combines VERISOL® B and TENDOFORTE® bioactive collagen peptides in an 8,000mg daily citrus sachet.

It is the most relevant option if you want to support both visible skin concerns and the tendons, ligaments and connective tissue involved in an active lifestyle.

How to build collagen into a modern menopause routine

Collagen works best as one part of consistent self-care, not as a stand-alone answer.

Take it every day

Collagen research usually tests regular daily use over several weeks or months. Choose capsules or sachets according to what you can realistically remember and enjoy.

Link it to something you already do, such as your morning coffee, breakfast, gym bag or evening skincare routine.

Eat enough protein

Collagen provides particular amino acids, but it is not a complete protein and should not replace protein-rich meals. Include foods such as eggs, fish, poultry, dairy, tofu, beans, lentils, nuts and seeds across the day.

Include vitamin C

Vitamin C contributes to normal collagen formation. Good food sources include berries, citrus fruit, peppers, broccoli and kiwi fruit. Several Proto-col liquid collagen formulas already include vitamin C.

Prioritise resistance and weight-bearing exercise

Strength training helps maintain muscle, while weight-bearing activity supports bone health. Walking, dancing, tennis and resistance exercises can all have a place, depending on your fitness, joints and medical history.

Build up gradually and seek professional guidance if you have osteoporosis, an injury or ongoing pain.

Protect your skin from the sun

UV exposure contributes to collagen breakdown. Use a broad-spectrum sunscreen daily, seek shade and avoid deliberate tanning. Collagen supplements do not undo sun damage or replace SPF.

Look at the whole menopause picture

Sleep, stress, alcohol, smoking, nutrition and activity can all affect how you feel and how your skin looks. If menopause symptoms are affecting everyday life, speak to your GP or a qualified menopause specialist about evidence-based options, including whether hormone replacement therapy may be suitable for you.

How long does collagen take to work?

Collagen does not work overnight. Some skin studies report changes from around four to eight weeks, while changes in nails, connective tissue or bone may take several months.

Your age, diet, health, sun exposure, smoking, activity and consistency can all affect your results. Take photographs in the same lighting or make a short monthly note about skin dryness, nail strength and movement. This is more useful than checking for changes every day.

The takeaway

Menopause is a whole body transition, and collagen is only one part of supporting yourself through it.

Daily bioactive collagen peptides may help support skin hydration and elasticity, while selected peptide formulations also have evidence relevant to joints, connective tissue and bone. The right Proto-col product depends on your priorities, preferred format and dietary needs.

Combine it with enough protein, vitamin C rich foods, strength and weight-bearing exercise, good skincare and professional menopause support where needed. Small habits, repeated consistently, are what make a midlife routine sustainable.

Frequently asked questions

Can collagen stop hot flushes or night sweats?

No. Collagen is not a hormonal treatment and there is no good clinical evidence that it treats hot flushes, night sweats or other vasomotor symptoms.

Is marine or bovine collagen better during menopause?

Neither source is automatically better. The specific peptide, clinically studied dose, product quality and consistency matter more. Marine collagen is a fish derived option, while bovine collagen is usually rich in Types I and III.

Can collagen replace HRT?

No. Collagen and hormone replacement therapy have different purposes. Collagen provides nutritional support for collagen rich tissues. HRT is a medical treatment for menopausal symptoms and can have other health effects. Discuss HRT with an appropriately qualified healthcare professional.

Can I take collagen if I have osteoporosis?

Ask your GP, pharmacist or osteoporosis specialist. Collagen may be used alongside a healthy diet in some cases, but it must not replace prescribed medicine, calcium or vitamin D advice, or an individual bone health plan.

Is collagen suitable for vegetarians or vegans?

No. Collagen is animal-derived. Proto-col bovine products are not suitable for vegetarians or vegans, and marine collagen is derived from fish.

Clinical references and further reading

1. Pu SY et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023. Read the study

2. Proksch E et al. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology. 2014. Read the study

3. Martínez-Puig D et al. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023. Read the review

4. König D et al. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women: A Randomized Controlled Study. Nutrients. 2018. Read the full study

5. British Menopause Society. BMS and WHC's 2020 recommendations on hormone replacement therapy in menopausal women, updated September 2025. Read the guidance