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.
From 25, however, collagen production starts declining by 1 per cent every year. Perimenopause can accelerate this loss, leading to visible signs of ageing and low bone mineral density.
Unfortunately, you can’t stop the clock. But you can eat in a way that supports collagen production as you transition through menopause.
What happens to collagen during menopause?
First, let’s take a look at what happens to collagen during menopause. Women can lose up to 30% of collagen in the first five years after menopause and an additional 2 per cent each year after (1).
This, coupled with the decline in oestrogen – which is also involved in looking after your complexion – can leave skin thinner, nails brittle, and bones and joints creakier.
What foods support collagen production?
To support collagen production naturally, try to eat a range of protein-dense animal and plant foods, which supply the amino acids involved in collagen synthesis, as well as mineral-rich fruits and vegetables, which provide vitamin C, zinc, and copper – nutrients that also play a role in collagen production.
Here are some of the best choices.
Chicken is a great source of collagen. But don’t go for boneless! Choosing cuts with bones and skin will contain the most collagen. Making broth from chicken bones is one of the best ways to maximise collagen intake.
Fish bones and ligaments are made up of collagen, making them another excellent choice. However, the scales, head, and eyeballs often contain the most collagen, parts of the fish we don't generally eat. That’s why sardines provide more collagen, as you tend to eat the whole fish, including its scaly skin, bones, and tissues.
Although eggs don’t have connective tissues like other animal products, they have generous amounts of the amino acid proline, which is known to support collagen production (1).
It’s no secret that eating greens is good for our health. Kale, spinach, and Swiss chard contain chlorophyll, an antioxidant that serves as a precursor to collagen formation.
Citrus fruits, like lemons, limes, grapefruit, and oranges, are excellent sources of vitamin C, which plays a vital role in collagen production.
High in protein, beans contain amino acids that support collagen synthesis. Many varieties are also packed with copper, which further aids collagen production.
Found in purple-skinned berries, like blueberries, strawberries, and raspberries, flavonoids are packed with health properties.
Most recently, anthocyanidins, a division of the flavonoid family, have been identified as supporting and repairing collagen-rich structures (3). These highly active compounds may protect collagen by blocking free radicals and destructive enzymes called collagenases, which are known to weaken collagen with age.
Colladeen® Visage contains an impressive level of anthocyanidins in a convenient, reliable source.
Should I take supplemental collagen?
Besides increasing your intake of collagen-rich foods, you may also want to consider collagen supplements for more targeted support. Collagen supplements can’t reverse the ageing process, but they may help preserve and protect the collagen you still have.
Collagen® Beauty is derived from porcine collagen and provides bioactive collagen peptides with biotin, vitamin C, and silica in capsule form. We’ve specifically optimised our formula to stimulate skin metabolism and counteract the loss of collagen, making it a great addition throughout menopause and beyond.
It’s also worth mentioning that Colladeen® Visage is a great vegan alternative for those who don’t consume animal-derived products.
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 Menopause Hub. The Menopause Hub is designed to answer all your questions and bring you a streamlined version of everything you need to know in one place. We’ve covered every stage of your journey with menopause, from diagnosis to different treatments you can consider, as well as offering advice on managing your physical and emotional wellbeing.
