Collagen is the most abundant protein in the body. It's the 'glue' that holds us together, providing scaffolding for skin, joints, bones, and organs. However, from the age of 25, collagen production naturally starts to decline by about 1% each year. The menopause and perimenopause can accelerate this loss, leading to visible signs of ageing and low bone mineral density. While you can’t prevent this, you can make nutrition and lifestyle choices that support collagen production as you transition through menopause.
In this guide, we will explore the connection between collagen and the menopause, the best types to support your changing needs, and foods that support collagen production.
What is collagen?
Collagen, often dubbed the go-to protein for those looking to maintain their youthful glow. As the most abundant protein in our bodies, it acts as the essential framework that supports our skin, joints, bones, and organs. In other words, it’s the key component that helps to keep our fabulous selves feeling strong and vibrant. Now, here’s where it gets interesting: there are around 28 different types of collagen peptides, each strutting its stuff with its own unique benefits.
Type I is the reigning champion, making up a whopping 80%-90% of the collagen in your skin (1). This powerhouse is produced by our trusty fibroblasts, one of the cells working behind the scenes to keep us looking fresh. While Type I collagen is all about keeping your skin looking fabulous, the other 27 types of collagens are hard at work supporting everything from your cartilage to your blood vessels.
But here’s the catch: after you hit the big age of 25, those fibroblasts start to slow down, and collagen production begins to decline by about 1% each year (1). Cue the dramatic gasp! If you’re entering perimenopause, that decline can speed up faster than a cheetah on roller-skates, possibly leading to visible signs of aging and a drop in bone mineral density. And let's not forget the lifestyle factors that can give your collagen a one-two punch: sun exposure, smoking, hormonal fluctuations, and pollution are like an unwelcome group of party crashers at your glowing skin’s soirée. So, while you can’t exactly stop the clock (if only!), you can certainly adjust your diet to support collagen synthesis as you venture through menopause.
Collagen and the menopause
Let’s shine a light on the menopause symptoms that often go unspoken—namely, those pesky hair and skin changes. While hot flushes and mood swings are often the talk of the town, the toll on your skin and hair can be just as frustrating and can seriously impact your quality of life. Research shows that as oestrogen levels take a hit, so does your skin’s thickness and collagen content. Here are some stats that highlight how menopause can affect your skin:
- Menopausal women are looking at a decline of about 2.1% in skin collagen content each year (1).
- Skin thickness is found to decrease by around 1.13% each year in the first 15-18 years post-menopause (1).
- These changes contribute to decreased skin elasticity (hello, sagging).
- These effects may impact your quality of life, particularly alongside other symptoms such as hot flushes and insomnia.
It is also crucial to remember that collagen depletion isn’t just a skin-deep issue. As we mentioned before, there are many types of collagen peptides, each with their own unique health benefits. With decreasing collagen levels, the effects can extend beyond your complexion, particularly impacting areas like cartilage and joints. The decline in collagen, combined with the increased risk of osteoporosis during menopause, can affect overall bone health. So, while achieving that radiant skin glow is important, protecting your bones is also vital for your overall well-being.
To give you a clearer picture of the various ways collagen affects your body during this transition, let’s break it down into some key areas:
- Skin Elasticity: Collagen levels play a big role in maintaining the elasticity of your skin, through supporting the structure of the skin and new skin cell generation - leaving you glowing.
- Hair Loss: Some evidence suggests that collagen can also impact hair thickness. In a study where participants took 2.5 g of VERISOL® Bioactive Collagen Peptides for 16 weeks, researchers found a significant increase in hair thickness compared to those who received a placebo (2). Who doesn't want thicker, luscious locks?
- Blood Vessel Health: Collagen is a key structural protein in the walls of blood vessels, which means it could contribute to cardiovascular health (3). This is especially important for those of us going through menopause, as the risk of cardiovascular disease can increase during this time (4).
- Joint Health: Type II collagen is your go-to for cartilage formation and may provide that much-needed support for your joints. Keeping those joints happy and healthy is essential as we age.
- Bone Density: There’s evidence to suggest that collagen can help support bone density by slowing down the breakdown of bone (5). This could be one to add to the regime, in order to further protect menopausal women from the heightened risk of osteoporosis- Definitely something to keep an eye on for future research!
So, as you can see, collagen isn’t just about keeping your skin looking fabulous; it plays a vital role in your overall health and well-being as you navigate this exciting chapter of life.
Collagen & oestrogen: The dynamic duo
Collagen and oestrogen have a very tight-knit relationship. With declining oestrogen, you can be left with skin that feels thinner, nails that are as brittle as a bad joke, and bones and joints that sound like a creaky old door. But before we dive deeper, let’s answer the burning question: what exactly is oestrogen? This hormone plays a key role in the reproductive system for both men and women, but during menopause, those oestrogen levels take a bit of a nosedive. Oestrogen receptors on our fibroblast cells—those little cells we mentioned earlier—need oestrogen to bind to them in order to crank out collagen. So, as we age and our oestrogen levels dwindle, that binding party starts to dwindle too, which means our collagen production takes a hit.
But don’t fret—there are plenty of ways to increase your collagen levels. Before we dive into all these fabulous options, let’s take a moment to explore which types of collagens might be the most beneficial for you.
Which collagen is best for menopause?
Don’t worry, I won’t bore you with all 28 types of collagen. Let’s get to the good stuff: What type of collagen is best for menopause? When it comes to supporting women transitioning through menopause, two main types of collagen really steal the spotlight. First up, we have our famous Type 1 collagen, which is a superstar in skin, hair, nails, but also muscles, tendons, ligaments, gums, teeth, eyes, blood vessels, and bones. Since it’s a key structural component of the skin, it’s often celebrated for its role in promoting skin health and that revitalised radiance we all love.
Next, there’s Type 2 collagen, which hangs out in the connective tissue between bones and joints, which may therefore support joint health.
Lastly, but certainly not least, let’s give a shout-out to Type 3 collagen! This superstar is hanging out in soft tissues, muscles, arteries, and even found between your internal organs. Not only does it help keep your skin looking fabulous, but it also may play a role in supporting cardiovascular health. Talk about a multitasker! Given that skin, cardiovascular health and joint health are often pillars of menopause, these types of collagens are essential players in your wellness routine.
What foods are high in collagen?
Wondering how to naturally boost your collagen production? Look no further! To keep your collagen levels happy, aim to munch on a variety of protein-packed animal and plant foods that provide the amino acids essential for collagen synthesis. Don’t forget those mineral-rich fruits and veggies, too, as they deliver vitamin C, zinc, and copper—nutrients that play a crucial role in the collagen game.
Chicken
Chicken is a fantastic source of collagen, but don’t reach for that boneless option! Go for cuts with bones and skin, where the collagen concentration is at its highest. And here’s a pro tip: making broth from chicken bones is one of the best ways to maximise your collagen intake.
Sardines
Sardines are another collagen powerhouse! Fish bones and ligaments are rich in collagen, and sardines are a great choice because you can eat the whole fish—scales, skin, and all. You could even make a fish pie for a delicious way to get more collagen!
Egg Whites
Eggs may not have connective tissues like some other animal products, but they’re packed with proline, an amino acid that supports collagen production. So, why not think about swapping that bowl of cereal for some eggs on toast?
Leafy Greens
It’s no secret that greens are a must for our health. Kale, spinach, and Swiss chard are loaded with chlorophyll, an antioxidant that helps kickstart collagen formation. Go ahead, pile on the greens!
Citrus Fruits
Citrus fruits—think lemons, limes, grapefruits, and oranges—are excellent sources of vitamin C, which is vital for collagen production. Hint: Squeeze some into your water or enjoy them as a snack.
Beans
High in protein, beans are fantastic for collagen synthesis with their amino acids. Plus, many varieties are rich in copper, which further aids collagen production. What’s not to love?
Berries
Don’t forget about berries! Purple-skinned beauties like blueberries, strawberries, and raspberries are packed with flavonoids. Recently, anthocyanidins—a type of flavonoid—have been shown to support and repair collagen-rich structures. These powerful compounds can help protect collagen by blocking free radicals and those pesky enzymes that weaken it with age. And guess what? Colladeen® Visage contains a great dose of anthocyanidins in a convenient form.
Bioactive Collagen Peptides
Beyond munching on collagen-rich foods, consider adding collagen supplements to your routine for an extra push. While they can’t turn back the clock, collagen supplements may help preserve and protect the collagen you still have. For example, Collagen Beauty provides bioactive collagen peptides, along with biotin, vitamin C, and silica, all packed into easy-to-take tablets. This formula is designed to provide a visible reduction in the appearance of wrinkles and fine lines, giving you a smoother, more youthful complexion in just 4-8 weeks, making it a fantastic ally during menopause and beyond. And for our vegan friends, don’t worry—Colladeen® Visage offers a great alternative for those who prefer a plant-based option.
Final thoughts
Collagen is the hero that’s woven into every part of our body, working tirelessly to support and maintain our strength, flexibility, and vitality. As we journey through menopause, it’s vital to recognise the impact of declining collagen on our overall well-being. To naturally enhance collagen production, focus on a varied diet filled with protein-rich foods, leafy greens, citrus fruits, and antioxidant-rich berries. Don’t hesitate to consider collagen supplements, but remember, not all collagen peptides are the same! So, as you embrace this exciting phase of life, remember; caring for your collagen is a smart investment in your health and vibrancy. Let’s dig in and get those collagen levels thriving!
Get advice from an expert
If you’re looking to learn more about supporting collagen production or menopausal health, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice via email, phone, and Live Chat. You can also head over to our dedicated health blog for further information.
References
- Reilly, D.M. and Lozano, J. (2021). Skin collagen through the life stages: importance for skin health and beauty. Plastic and Aesthetic Research, [online] 8(2). doi:https://doi.org/10.20517/2347-9264.2020.153.
- Oesser, S. (2020). The oral intake of specific Bioactive Collagen Peptides has a positive effect on hair thickness. International Journal on Nutraceuticals, Functional Foods and Novel Foods. [online] Available at: https://www.nutrafoods.eu/index.php/nutra/article/view/9/6.
- British Heart Foundation (2022). How collagen helps the blood to clot. [online] Available at: https://www.bhf.org.uk/research-projects/collagenlike-peptides-synthetic-tools-to-investigate-vascular-cell-function.
- British Heart Foundation (2023). Menopause and heart disease. [online] www.bhf.org.uk. Available at: https://www.bhf.org.uk/informationsupport/support/women-with-a-heart-condition/menopause-and-heart-disease.
- König, D., Oesser, S., Scharla, S., Zdzieblik, D. and Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. Nutrients, 10(1), p.97. doi:https://doi.org/10.3390/nu10010097.
