Best Collagen Supplements for Perimenopause: Skin, Joints, and What the Evidence Shows
Collagen supplements are popular in perimenopause, but quality varies widely. A guide to types, bioavailability, evidence, and what to look for before buying.
Why Collagen Declines in Perimenopause
Oestrogen plays a direct role in collagen synthesis. As oestrogen levels fall during perimenopause, collagen production in the skin, joints, tendons, and bones declines faster than it does through normal ageing alone. Research suggests that women lose approximately 30% of skin collagen in the first five years after menopause begins. This shows up as increased skin laxity, deeper lines, and slower wound healing. Joint discomfort and tendon stiffness also increase partly for this reason. Collagen supplementation aims to provide the building blocks the body needs to maintain its own collagen structures, though the picture is more nuanced than many supplement brands suggest.
Types of Collagen: I, II, and III
Type I collagen is the most abundant in the body and is found in skin, hair, nails, bones, and tendons. It is the primary type associated with skin elasticity and wound healing. Type II collagen is concentrated in cartilage and is most relevant for joint health. Type III collagen is found alongside Type I in skin and blood vessels and supports skin structure and wound repair. Most collagen supplements marketed for skin and beauty use Type I, often combined with Type III. Supplements marketed for joint health often use Type II, sometimes in the form of undenatured Type II collagen (UC-II), which works via a different mechanism related to immune tolerance of cartilage.
Marine vs Bovine Collagen
Marine collagen is derived from fish skin and scales and is predominantly Type I. It has a smaller peptide size than bovine collagen, which some research suggests improves bioavailability and absorption through the gut wall. It is the preferred option for women who avoid red meat. Bovine collagen comes from cow hide and connective tissue and contains Types I and III. It is generally more affordable and widely available. Both can be effective. The key is whether the collagen has been hydrolysed into peptides, which is the processing step that makes the protein digestible and absorbable. Unhydrolysed collagen from whole food sources like bone broth is not absorbed efficiently enough to have the same effect as supplemental hydrolysed peptides.
What the Evidence Actually Shows
The evidence for skin benefits is reasonably strong. Multiple randomised controlled trials have shown that hydrolysed collagen peptides at doses of 2.5 to 10 grams per day improve skin hydration, elasticity, and the appearance of fine lines after 8 to 12 weeks. Results are modest but consistent across well-designed studies. For joints, evidence is more mixed. Some trials in women with joint discomfort show reduced pain and improved mobility with hydrolysed collagen, and UC-II has shown specific benefits in studies on knee joint health. Bone density evidence is emerging but less developed. No collagen supplement replaces HRT for the deeper hormonal drivers of collagen loss, but supplements can provide meaningful complementary support.
Vitamin C: The Essential Cofactor
Collagen synthesis in the body requires vitamin C as a cofactor. Without adequate vitamin C, the body cannot produce collagen even if the building blocks are available. Some collagen supplements include vitamin C in the formula for this reason. If yours does not, taking vitamin C alongside collagen, or ensuring your diet is rich in vitamin C from fruit and vegetables, is important. The timing may also matter. Some research suggests taking collagen with a vitamin C source around exercise increases the stimulus for collagen synthesis in tendons and cartilage, though this evidence is preliminary. A straightforward approach is to take collagen with a glass of orange juice or alongside a fruit-rich meal.
What to Look for and What to Avoid
Look for products listing the dose of hydrolysed collagen peptides clearly, at 5 grams or more per serving. Good quality products from reputable brands will have third-party testing certificates. Avoid products with long lists of fillers, artificial sweeteners in large amounts, and those that bundle collagen with numerous other ingredients at tiny, non-functional doses. Flavoured collagen powders are convenient but check the sugar content. Unflavoured peptide powders dissolve well in coffee, smoothies, or soups without affecting taste and are often better value. Claims about collagen completely reversing ageing or replacing HRT are marketing exaggeration and should be treated with scepticism.
Building Collagen Support Into Daily Life
Collagen supplements work best as part of a broader approach to skin and joint health. Adequate protein intake overall matters because collagen is made from amino acids. Resistance exercise stimulates collagen synthesis in tendons and muscle. Avoiding smoking and limiting alcohol both reduce collagen breakdown. Sun protection prevents photodegradation of skin collagen. Tracking symptoms like joint stiffness and skin changes in an app like PeriPlan gives you a baseline so you can evaluate whether a supplement is making a real difference after 8 to 12 weeks. Given the cost of good collagen products, it is worth tracking whether your specific symptoms are improving before committing to a long-term routine.
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