By Stephanie Rubino, ND

From rejuvenating skin to supporting joints, collagen supplements have become a staple in many wellness routines. But how does menopause affect collagen production, and can supplementation help as we age? Let’s uncover the facts behind this essential protein and why it deserves to be in your nutrient toolkit.

About collagen

As an abundant structural protein in most connective tissues, collagen makes up 25–35% of total body protein. [1] It is often described as the “glue” that holds our body together, and rightfully so. Collagen forms the scaffold or supportive network for other key components to bind, such as elastin, keratin, hyaluronic acid, and minerals. [2] There are at least 28 types of collagen in the body, with types I, II, and III making up the majority. [2] Collagen plays a vital role in strengthening our skin, nails, bones, cartilage, and other connective tissues. [1,3]

Collagen production

Our bodies make collagen throughout life thanks to fibroblasts, specialized cells that also produce elastin and other extracellular matrix components. [4] However, fibroblasts become less active as we age, leading to reduced collagen production. [5] Starting in our early 20s, collagen production declines by about 1% per year. [5] This natural decline is further accelerated by lifestyle and environmental factors, including: [5]

• Poor nutrition
• Smoking and alcohol use
• Sun exposure
• Chronic stress
• Sleep deprivation
• Inflammation and oxidative stress

Estrogen, menopause, and collagen loss

Estrogen levels are another significant influence on collagen production. [6-8] Estrogen is a hormone best known for regulating the reproductive system, yet it is also vital in the function of other systems such as the brain, heart, bones, skin, and digestive system. [9]

For example, estrogen supports skin health by: [7,10]

• Stimulating fibroblast activity via estrogen receptors
• Boosting production of collagen, elastin, fibrillin, and hyaluronic acid
• Reducing collagen breakdown by inhibiting matrix metalloproteinases (MMPs)
• Acting as an antioxidant to combat oxidative stress
• Improving blood flow for better nutrient delivery
• Protecting against UV damage and photoaging

Beyond skin health, estrogen maintains bone mineral density, reduces cartilage destruction, maintains muscle mass, and may reduce inflammatory markers in joints. [9,11]

However, around age 30–35, estrogen levels begin to decline, marking the onset of perimenopause. This hormonal shift can significantly reduce collagen and elastin production, impacting the structure and function of multiple connective tissues throughout the body. [7]

The impact of collagen loss on skin

Collagen accounts for approximately 80% of the skin’s dry weight, which is crucial in maintaining its structure. [12] Skin thickness decreases by about 6.4% per decade as we age, making it susceptible to signs of aging. [13] In postmenopausal women, collagen loss accelerates significantly, with up to 30% of skin collagen lost within the first five years after menopause. [8] Lower estrogen levels during this time of life cause less collagen and elastin production, leading to thinner skin, increased wrinkles and dryness, and reduced elasticity. [7,8]

The impact of collagen loss on bone

The organic matrix of bone is mainly composed of collagen, particularly type I collagen, which supports the deposition of minerals like calcium and phosphorus. [14,15] This matrix is essential for maintaining bone strength and flexibility. As collagen production declines, the skeletal matrix shrinks, leading to a reduction in bone mineral density of about 10% in the menopause transition period. [16] This loss increases the risk of fractures and osteoporosis, particularly in aging and postmenopausal individuals. [16] Interestingly, a Yale University study found a correlation between increased facial wrinkling and lower bone density in postmenopausal women, suggesting that skin aging may reflect underlying skeletal changes. [17]

The impact of collagen loss on cartilage

Hyaline cartilage, which cushions the ends of bones in joints, consists of about 60% collagen by dry weight. [18] Collagen helps retain water within the cartilage, supporting flexible, silent, and pain-free joint movement. Cartilage loses its ability to stay hydrated and flexible when collagen levels decline, leading to stiffness, discomfort, and crepitus (noisy joints), common symptoms associated with aging. [19]

Supporting collagen during menopause

Declining collagen levels with age and hormonal changes lead to changes in the skin, joints, and other connective tissues. The good news? You can support collagen production throughout life. Research shows that supplementing with hydrolyzed collagen peptides can promote collagen production for connective tissue regeneration. [1,20] To further support collagen production, it’s essential to include key nutrients such as vitamin C andNMN in your routine.

Hydrolyzed collagen peptides

Not all collagen supplements are equal. One common myth is that native collagen is digested and absorbed like any other protein. In reality, native collagen is poorly absorbed or broken down into active peptides, making it ineffective for collagen production. That’s where hydrolyzed collagen peptides come in. Broken down into small amino acid chains, bioactive hydrolyzed collagen peptides are absorbed whole. [21] These small, low-molecular weight peptide chains remain intact and are absorbed in the gut. Fibroblasts in the skin’s dermal layer recognize bioactive hydrolyzed collagen peptides, triggering an increase in fibroblast activity for increased collagen production. [20]

Clinical studies have shown that hydrolyzed collagen peptides offer various benefits, including: [1,20,22-30]

• Smooth, hydrated skin with fewer wrinkles and fine lines
• Stronger nails and thicker hair
• Improved joint mobility and reduced osteoarthritis pain
• Increased bone strength and bone mineral density
• Improved muscle recovery and muscle strength

Choosing the right collagen supplement

Look for hydrolyzed collagen peptides clinically supported for skin, hair, nails, bones, and joints. Whether in tablet or powder form, opt for a supplement with the amino acid tryptophan. Why? Collagen is not a complete protein. Tryptophan is naturally absent from collagen or present in very low amounts. Adding tryptophan creates a complete protein and avoids tryptophan depletion. [31,32] The recommended dosage can be 2.5–10 g of unique bioactive hydrolyzed collagen peptides daily.

Vitamin C

Vitamin C is essential for collagen synthesis and stability. [33] Vitamin C deficiency reduces overall collagen synthesis and impairs collagen crosslinking. [34] Vitamin C is a cofactor for proline and lysine hydroxylases, enzymes involved in collagen production. [33] Additionally, vitamin C is a powerful antioxidant that helps reduce oxidative stress. [33]

Meeting your vitamin C needs

As the human body cannot produce vitamin C, obtaining it through diet is essential. Eat a wide variety of foods rich in vitamin C, and not just oranges! Other excellent sources include bell peppers, kiwi, broccoli, brussels sprouts, and strawberries. For individuals with dietary restrictions or increased nutritional needs, vitamin C supplements can be a helpful option to ensure adequate intake. Liposomal vitamin C offers better absorption than standard forms of ascorbic acid, which can be harsh on the stomach and are often poorly absorbed. [35,36] Liposomal delivery encapsulates vitamin C within a phospholipid bilayer, which protects it during digestion and enhances its stability. This method allows for more efficient cellular uptake, leading to faster absorption and a sustained release of vitamin C, maximizing its health benefits. The recommended dosage can range up to about 1000 mg daily.

NMN (nicotinamide mononucleotide)

Another powerful ally in collagen support during menopause is NMN, a biologically active derivative of vitamin B3 that acts as a direct precursor to NAD+ (nicotinamide adenine dinucleotide). [37] NAD+ is vital for cellular energy metabolism, DNA repair, and healthy aging. [37] As NAD+ levels decline with age, NMN supplementation has been shown to help restore the body’s NAD+ levels, offering a strategy to support metabolism, mitochondrial health, and age-related biological processes. [37] Interestingly, a small clinical trial involving healthy postmenopausal women found that 300 mg of NMN daily for eight weeks decreased advanced glycation end products (AGEs) in the skin. [38] AGEs are formed when elevated blood sugars bind to collagen and elastin. Damage to these proteins can leadto wrinkles, reduced elasticity, and other signs of skin aging.

Where can you get NMN?

NMNis naturally found in small amounts in certain foods, including broccoli, edamame, cucumbers, cabbage, and avocado. However, relying solely on dietary sources may not be sufficient to significantly restore NAD+ levels, especially as they decline with age. Human clinical studies have tested NMN doses of up to 1200 mg per day without observing significant side effects. For menopausal support, commonly studied doses are 250–300 mg per day. As with any supplement, consult a health care practitioner before beginning NMN supplementation to ensure it is appropriate for your health needs.

Your next steps

If you’re navigating the changes of perimenopause or menopause, especially those affected by declining estrogen levels, it’s time to take proactive steps. While hydrolyzed collagen peptides, vitamin C, and NMN offer targeted support, don’t overlook the power of everyday nutrition and lifestyle choices.

Protein-rich foods provide the amino acids, including lysine, proline, and glycine, needed to help build collagen. Include a variety of sources such as beef, chicken, fish, dairy, and legumes. High-quality protein powders can also provide key amino acids and a convenient way to meet daily protein needs.

Fruits and vegetables offer antioxidants along with trace minerals like zinc and copper, which are vital for collagen synthesis. Aim for a colourful plate to maximize nutrient diversity and support overall skin and tissue health. Plus, omega-3 fatty acids may help reduce the inflammation that contributes to collagen breakdown.

Protect your collagen by minimizing sun exposure, managing stress, prioritizing restful sleep, and staying physically active. These steps support collagen and overall well-being during menopause. Estrogen loss can significantly impact collagen production, influencing many areas of health. Nourish your body with wholesome nutrition and lifestyle choices to feel strong and empowered during menopause.

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