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From postpartum to perimenopause: can collagen support women's health at different stages?
Written byAmy Bonifas
Reviewed byAlex Thompson
Collagen’s the most abundant protein in the body – but what does that mean for pregnancy, menopause and more? H&B experts share the scoop, plus the best products to try
Summary
1Collagen, women and the ageing process
Without collagen, we’d be a mess – literally. “Collagen is a structural protein that helps to build strength and elasticity to…
2Collagen for perimenopause
Menopause triggers a big change in hormones and collagen levels, “But it actually starts before this,” says Alex...
3Collagen and staying strong
On average, women lose around 10% of their bone mass density during menopause. However, experts think that some...
Some statements really stick with you – like when a nutritionist tells you that by the age of 50 we’ve lost roughly 50% of our collagen. “This is because women see a much bigger drop in their collagen reserves in later life than men,” explains Alex Thompson, a Senior Nutritionist at H&B.
While everyone loses around 1% of their collagen from their mid-20s,1 research2 has found that "women can lose as much as 30% during the first five years after menopause, and around 2% per postmenopausal year after,” says Alex. This can make the ageing process happen faster2 and also make perimenopausal symptoms – like dry skin3 and bone-density loss4 – worse.
Yikes. The big question, then, is can collagen supplements help women as they age? Let’s go beneath the surface and find out.
Collagen, women and the ageing process
Without collagen, we’d be a mess – literally. “Collagen is a structural protein that helps to build strength and elasticity to our important connect tissues – from our skin to our tendons and cartilage,” continues Alex. “It’s made up of important amino acids that also help our tissues to repair and rebuild.”
What’s interesting is that while everyone’s collagen levels fall steadily as they age, women’s levels take a bigger nosedive after menopause. Thankfully, according to researchers,5 collagen supplementation may help to take the edge off. From pregnancy to perimenopause, here we find out how.
Collagen for perimenopause
Menopause triggers a big change in hormones and collagen levels, “But it actually starts before this,” says Alex. “Perimenopause is the stage before menopause and can last for a few years. This is when your oestrogen levels go from a regular and rhythmic up and down to suddenly spiking and plummeting before declining to an all-time low.”
It’s this rollercoaster ride that impacts how you feel and can cause symptoms like irregular periods, mood swings and brain fog.6
“While collagen production isn’t directly linked to the rise and fall of oestrogen, the two are correlated,” says Alex. Research may suggest2 that oestrogen therapy and topical oestrogen can help to increase collagen.
Designed for perimenopause and the early stages of menopause, the blend supports the body’s natural collagen stores with 5000mg hydrolysed Type 1 marine collagen per serving. Hydrolysed collagen peptides are often used for their high bioavailability, meaning they’re easily absorbed into the body.
Added vitamin C contributes to normal collagen formation, giving you a helping hand towards your skin goals.
There’s also a range of vitamins and minerals to support you through your journey. Vitamin B6 contributes to the reduction of tiredness and fatigue, while vitamin B12 contributes to normal psychological function.22,23
These easy individual sachets can be poured into water or taken on their own – perfect for on the go. So, make your choice and enjoy a passionfruit-flavoured collagen dose.
Collagen and the menopause
“By 50, we’ve lost around half of our collagen anyway, but in the years after menopause, the drop in oestrogen coincides with a big loss in collagen – up to 30% of your reserves2 in the first five years,” says Alex. You might suddenly notice your skin becoming dryer, your hair becoming thinner and some more wrinkles appearing.
These changes can feel overwhelming, but there are plenty of options to support you through.
“A recent review7 highlighted that phytoestrogens could also work hand in hand with collagen to reduce skin ageing. These are plant-based compounds (soybeans, legumes and products like tofu) that are very similar in structure to oestrogen and have a similar effect on the body,” says Alex.
In one highlighted study,8 women who used creams or gels containing phytoestrogens (substances which the body reacts to like oestrogens) for 24 weeks had more hydrated, thicker skin, less noticeable wrinkles, and increased collagen production.
Another featured study9 showed that skincare products containing resveratrol – a specific phytoestrogen derived from grapes – had anti-inflammatory and antioxidant properties and helped boost collagen.
“There’s limited research investigating the effect of collagen on symptoms associated with perimenopause and menopause,” adds our Science Specialist Patille Joy Madaghjian.
“One study in postmenopausal women with reduced bone mineral density (BMD) showed that specific collagen peptides improved BMD in the lumbar spine and femoral neck.21 However, more research is needed.”
If you like the sound of Revive but you’re later on in your menopause journey, try Menopause Max. Each sachet contains 10,000mg of hydrolysed Type 1 collagen plus vitamins A, D, E, K2 and a B complex.
Not only is collagen a star skin ingredient, but mushroom fans can get their daily hit too, with 10mg added reishi extract per serving.
Mix with water for a collagen drink or tear a daily sachet open and enjoy on its own.
Collagen and staying strong
On average, women lose around 10% of their bone mass density4 during menopause. However, experts think that some women could lose bone even more rapidly – as much as 20% around peri- and post-menopause.
This loss can put women at higher risk of developing osteoporosis – a disease that affects around 34% of women10 and reduces the quality and structure of your bones, making you more prone to breaks and fractures.
“One small study showed that taking collagen increased bone mass density by up to 8% in postmenopausal women”
“Early research shows that collagen supplements might help to combat this,” explains Alex. “One small study11 showed that taking 5g of collagen increased bone mass density by up to 8% in postmenopausal women across four years.”
Certain types of collagen can help repair bone tissue structure and stimulate bone cell production, so this could be why. “However, more research is needed across a wider range of women to back up these findings,” says Alex.
Eating a healthy diet that’s high in protein, healthy fats, and calcium, as well as adding strength exercises12 to your workout routine, can also help you get ahead and build strength and resilience for later. The UK government also advises to supplement with at least 10mcg of vitamin D, if you don’t already get enough in your diet, because we don't get enough sunlight.13
As well as blending into smoothies and shakes, you can stir this into your morning brew or breakfast yoghurt bowl. Since it’s unflavoured, feel free to experiment with your savoury favourites too...
One heaped teaspoon (5.2g) per day provides 5000mg clinically studied collagen peptides, as well as vitamin C, which contributes to normal collagen formation, and manganese.24
Manganese might not get much press, but this trace mineral is important for normal connective tissue function and the maintenance of normal bones.25,26 So it’s a pretty good addition, especially if you’re taking it to support you through menopause.
Each serving provides 3mg manganese, 150% of the nutrient reference value (NRV).27 It’s worth noting that older adults, who may be more sensitive to manganese, can safely take up to 0.5mg per day in supplements.28 Speak to your GP if you’re not sure how much manganese you should be taking.
Collagen and post-pregnancy
Collagen supplements could help with certain postpartum changes. But take note: “experts recommend against taking collagen while pregnant and breastfeeding because it doesn’t have a proven safety profile,” says Alex.
During pregnancy, your body is flooded with oestrogen, which experts say14 can slow down the natural shedding cycle of your hair. Once you’ve given birth, oestrogen drops back down again, and this means more hair shedding than usual, especially during the first three to eight months after delivery.15
“Collagen is one of the key building blocks of keratin – the major structural protein in your hair. There’s some anecdotal evidence that it could help to speed up hair regrowth,” says Alex. Some researchers16 have found that marine collagen could be linked to hair follicle regeneration.
Another small study17 found that oral collagen supplements helped to boost hair growth in women with thinning hair.
However, with limited evidence, it’s tough to know whether collagen is a crucial factor or whether healthy habits like eating plenty of vitamins and minerals and managing your stress levels (as best you can with a newborn!) could be the secret to renewing those locks.
Hair not feeling good? Maybe you’re after a helping hand.
Enter Vital Proteins’ Beauty Collagen, a bovine collagen formula designed to support skin and hair health.
You’ll get 15g of collagen per serving, as well as hyaluronic acid and 100% of your daily NRV of biotin. The latter contributes to the maintenance of normal skin and hair, meaning it’s a great addition for those wanting to keep their glow.29,30
Mix this strawberry and lemon-flavoured powder into water for a summery-style drink, or blend with frozen fruit and milk for a tasty smoothie.
Collagen, cellulite and stretch marks
Many of us accept cellulite as a fact of life – much like laughter lines or other scars and badges of honour our bodies earn over the years. But if it’s something that bothers you, Alex suggests there is some hope.
“A study of 100 women found that taking collagen across six months could decrease cellulite by up to 9%”
“Cellulite causes the collagen structures in the skin to be partly damaged, leading to that puckering effect,” says Alex. “A study of 100 women18 found that taking 2.5g of collagen across six months could decrease cellulite by up to 9%.”
Please refer to the product label on the acceptable dose of collagen as each product may vary. Please also speak to a healthcare professional before adding any new supplements to your diet.
As for stretch marks, while there’s no research that proves collagen directly helps reduce their appearance, there’s some evidence19 to suggest laser treatments are effective because they help increase skin thickness and collagen levels.
“More research needs to be done for this to be conclusive, but with some of evidence for collagen helping with skin hydration and elasticity, improving skin texture could be a welcome side effect,” says Alex.
Changes in your body are normal as you age: Zooki can support through it all.
These easy-tear sachets offer an impressive 11,000mg hydrolysed marine collagen, plus vitamin C to contribute to normal collagen formation.24 And pick ‘n’ mix lovers, it’s your moment: it comes in a sweet-inspired Sour Cherry flavour. Just take one sachet daily or mix into food and drinks.
Collagen: a friend for life?
Naturally, anti-ageing products should only be the concern of those who are – erm – ageing. If you haven’t hit your 20s yet, you don’t need to worry about collagen drop-off at all.
Later in life, it’s true that collagen can play a major role in addressing women’s health issues – but it’s worth noting that many of these relate to the rapid loss of collagen and oestrogen.2
When you reach perimenopause and menopause, it’s no secret that hormone replacement options like HRT and oestrogen creams are effective at helping with the most troublesome symptoms like hot flashes and mood swings.20
“But, for protecting your bone strength and improving the appearance of your skin and hair – and potentially boosting your confidence in these areas too – there’s emerging evidence to support taking a collagen supplement in later life,” says Alex.
So, think of collagen as an addition to your wellness toolbox – one that will be with you through postpartum, perimenopause and beyond. For more, check out our Ultimate guide to all the types of collagen.
We couldn’t decide... so here are our special mentions
Not everyone has a strict supplement routine. Maybe you realise you’ve skipped yours as you’re running for the bus, in a meeting or – sigh – plopping your head on the pillow.
Maybe you need something more convenient. Applied Nutrition’s marine collagen comes in daily sachets, ready to stash in bags, pockets and lunchboxes. Just add water and you can enjoy a cherry and apple-flavoured drink at your convenience.
Each 12g sachet provides 10g marine collagen from wild-caught fish, as well as 500mg vitamin C (625% of your daily NRV) to support normal collagen formation for skin, bones and cartilage.24,31
Menopause can take a toll on your whole body. Pura Collagen Flex+ is designed for joint support, offering a specially formulated duo of 5000mg FORTIGEL® and 5000mg TENDOFORTE® Bioactive Collagen Peptides®, manganese and vitamin C. Manganese contributes to the normal formation of connective tissue.25
FORTIGEL® collagen peptides are hydrolysed for better absorption, and when combined with vitamin C are designed to support joint and bone health. TENDOFORTE®, combined with manganese, can help support connective tissue.
Plus, vitamin C contributes to the body’s normal collagen formation, helping keep bones and cartilage healthy.31,32
Mix around four teaspoons into food or drink (it’s unflavoured, so the possibilities are endless) and stir until dissolved.
Is a posh coffee a non-negotiable for the day? Join the club.
Caramel latte fans, gather round: here’s a velvety-smooth creamer that’s dairy free and provides 10g Type 1 and Type 3 bovine collagen.
Stir a heaped tablespoon into your usual brew (and serve over ice if you’re feeling really special). Then kick back and relax – you've ticked your skincare off the list, after all.
The final say
So, think of collagen as an addition to your wellness toolbox – one that will be with you through postpartum, perimenopause and beyond.
Still curious? Read up on our ultimate guide to collagen or bust the myths about collagen with insight from an expert.
Disclaimer - This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Reilly DM, Lozano J. Skin collagen through the lifestages: importance for skin health and beauty. Plastic and Aesthetic Research. 2021 Jan 8;8(2).
2. Thornton MJ. Estrogens and aging skin. Dermato-endocrinology [Internet]. 2013 Apr 1 [cited 2020 Mar 17];5(2):264–70. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772914/
3. Lephart ED, Naftolin F. Menopause and the Skin: Old Favorites and New Innovations in Cosmeceuticals for Estrogen-Deficient Skin. Dermatology and Therapy [Internet]. 2020 Nov 26;11(1):53–69. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7859014/
4. Ji MX, Yu Q. Primary Osteoporosis in Postmenopausal Women. Chronic Diseases and Translational Medicine [Internet]. 2015 Mar 21;1(1):9–13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643776/
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6. Harper JC, Phillips S, Biswakarma R, Yasmin E, Saridogan E, Radhakrishnan S, et al. An online survey of perimenopausal women to determine their attitudes and knowledge of the menopause. Women’s Health. 2022 Jan;18(18):174550572211068.
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8. Liu T, Li N, Yan Y, Liu Y, Xiong K, Liu Y, et al. Recent advances in the anti‐aging effects of phytoestrogens on collagen, water content, and oxidative stress. Phytotherapy Research. 2019 Nov 20;34(3):435–47.
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10. Johnell O, Kanis JA. An Estimate of the Worldwide Prevalence and Disability Associated with Osteoporotic Fractures. Osteoporosis International. 2006 Sep 16;17(12):1726–33.
11. Zdzieblik D, Oesser S, König D. Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. Journal of Bone Metabolism. 2021 Aug 31;28(3):207–13.
12. Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinology and Metabolism [Internet]. 2018;33(4):435. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/
13. Vitamin D [Internet]. nhs.uk. 2017 [cited 2024 Jul 9]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
14. Hu H, Zhang S, Lei X, Deng Z, Guo W, Qiu Z, et al. Estrogen Leads to Reversible Hair Cycle Retardation through Inducing Premature Catagen and Maintaining Telogen. Lobaccaro JMA, editor. PLoS ONE. 2012 Jul 5;7(7):e40124.
15. Hirose A, Masakazu Terauchi, Tamami Odai, Fudono A, Kotoi Tsurane, Sekiguchi M, et al. Investigation of exacerbating factors for postpartum hair loss: a questionnaire-based cross-sectional study. International Journal of Women’s Dermatology [Internet]. 2023 Jun 1 [cited 2024 Apr 2];9(2):e084–4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10846762/
16. Zheng W, Wang F, Tao N. An androgenetic alopecia remedy based on marine collagen peptide-incorporated dissolving microneedles [Internet]. Science Direct. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0378517323010517
17. Glynis A. A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. The Journal of Clinical and Aesthetic Dermatology [Internet]. 2012 Nov 1;5(11):28–34. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/
18. Schunck M, Zague V, Oesser S, Proksch E. Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology. Journal of Medicinal Food. 2015 Dec;18(12):1340–8.
19. Wollina U, Goldman A. Management of stretch marks (with a focus on striae rubrae). Journal of Cutaneous and Aesthetic Surgery [Internet]. 2017;10(3):124. Available from: http://www.jcasonline.com/article.asp?issn=0974-2077;year=2017;volume=10;issue=3;spage=124;epage=129;aulast=Wollina
20. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients [Internet]. 2018 Jan 16 [cited 2025 Sep 24]; 10(1): 97. Available from: https://pubmed.ncbi.nlm.nih.gov/29337906/
21. NHS. About hormone replacement therapy (HRT) [Internet]. nhs.uk. 2023. Available from: https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/about-hormone-replacement-therapy-hrt/
22. European Commission. Characteristics [Internet]. European Commission [cited 2025 Sep 24]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6498
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26. European Commission. Characteristics [Internet]. European Commission [cited 2025 Sep 24]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6412
27. The Health and Food Supplements Information Service (HSIS). Manganese [Internet]. HSIS [cited 2025 Sep 24]. Available from: https://www.hsis.org/a-z-food-supplements/manganese/
28. NHS. Vitamins and minerals – Others [Internet]. NHS [reviewed 2020 Aug 3; cited 2025 Sep 24]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
29. European Commission. Characteristics [Internet]. European Commission [cited 2025 Sep 24]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6339
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