Is taking collagen good for menopause? All your questions answered

Each year, millions of women in the US enter perimenopause and menopause and many may turn to supplements to support this transition. At Ancient + Brave, we often get asked, “Is taking collagen good for menopause?”

With menopause and perimenopause linked to at least 34 recognized symptoms (1), there's rarely a one-size-fits-all answer - which is exactly why we've brought together your most-asked questions.

From how collagen supports skin to its benefits for joints, bones, mood and more, we share expert guidance on dosage, timing, collagen’s compatibility with HRT and more, answering the questions we hear most about taking collagen during menopause.

Can you take collagen with HRT? 

This is one of the questions we're asked most. The honest answer is: yes, but we always advise checking with your doctor first.

We are not aware of any contraindications between collagen supplements and HRT –HRT and collagen work in different areas of the body with different mechanisms and goals. HRT helps maintain estrogen levels while collagen supplements provide the structural protein support needed for whole-body health. 

That said, your HRT dose, your HRT type, your health history and your other medications are all unique to you. So the best approach is always to check with your doctor before starting any new supplements. They can make sure that they consider everything together with your unique needs and that you're supported in the best way possible. 

Why does collagen decline during menopause?

Collagen production begins to decline in early adulthood around age 25 (2). While collagen may naturally decline with age, its loss is also closely linked to estrogen levels. 

As menopause begins and estrogen levels drop, so does collagen formation. In fact, it is thought that we lose as much as 30% of dermal collagen in the first 5 years of menopause alone (3).

Crucially, supplementation can offer support here by helping to replenish what the body is producing less of on its own.

How can collagen help with menopause?

Women of menopausal age take collagen for many different reasons, with the most common reason being to support their skin elasticity through menopause-related skin changes. However, the benefits of taking collagen in menopause go beyond skin deep.

Below you will find some of the clinically researched ways that collagen has been shown to support women in midlife. Please remember that collagen is not a quick fix and individual results may vary. The results that you see will very much depend on the quality and dosage of your collagen, as well as how often you take it and how long you take it for.  

Skin health 

Type I collagen is often associated with supporting skin elasticity and hydration during menopause, and the science supports this. Our BECOME clinical trial involved 60 women aged 35-55 taking our bestselling True Collagen daily and consistently for 12 weeks. By the end of the trial, 100% of participants self-reported improved skin elasticity, with a further 100% reporting a reduction in fine lines & wrinkles (4).

Hair health

Collagen provides proline and glycine amino acids - the building blocks for keratin- and, by doing so, can help to rebuild your menopause hair confidence. Consistency matters here, and that’s supported by the same BECOME study, which saw 76% of participants self-report less hair breakage by the end of the 12 weeks (4).

Bone health

Estrogen protects joints and reduces inflammation. While it declines in menopause, this doesn’t need to stop you from living an active life in comfort. 

We’re encouraged by a review of over sixty scientific studies in people with joint pain, osteoarthritis or osteoporosis (5). This found that supplementing with collagen promotes healthy tissue regeneration and collagen synthesis, supporting healthy joints and bones.

Collagen makes up 90% of bone mass. Another study involving 102 postmenopausal women with reduced bone mineral density found that taking just 5g of peptides daily for a year increased bone mineral density, indicating increased bone formation (6).  

Hormones & mood

Midlife can bring plenty of changes, and shifting hormones can influence how we feel day to day. Collagen provides amino acids, which are used throughout the body and contribute to the building of proteins. While collagen isn’t a hormonal supplement, making sure you’re getting enough protein and essential nutrients is key during this phase.   

Gut health

Constipation and bloating are both common menopause gut health concerns.  Collagen supports connective tissues, including those found in the digestive tract. Prebiotics and postbiotics may offer further gut support during menopause (which is why we use these in our FODMAP-certified, triple-action gut formula, True Biome). If you’ve experienced digestive discomfort since starting menopause, Ancient + Brave Nutritionist Erin Ogden has written a more in-depth guide to prebiotics and postbiotics that you might find helpful.

Energy and focus

Tiredness is another common menopausal symptom, made harder by sleep disturbances that come alongside a shift in hormones.  Good quality sleep is fundamental for managing hormone changes and brain fog, but we know it's not always easy to come by. 

Collagen's amino acid profile has a role to play here, as glycine, one of its most abundant amino acids, has been linked to improved sleep quality.

In addition to collagen,  True Creatine+ –formulated to support focus and steady energy– may also be helpful for navigating those daytime energy dips that often come along with menopause fatigue and brain fog.**

Which is the best collagen for menopausal women?

This depends. Menopause is an incredibly personal journey, and the best collagen for you will very much depend on your specific symptoms as well as your lifestyle preferences and menopause health goals.

For skin, hair, and whole-body support through menopause and beyond, Type I collagen is the one we recommend. In addition to being the most abundant form in the body, it is a form widely used in supplements thanks to its connections with skin, hair and nail health. 

However, if you’re considering taking collagen as part of your menopause joint pain toolkit, we’d recommend Type II. This is mainly made of cartilage, making it particularly effective at supporting joint comfort. It is this form that we use in Noble Collagen.

To help you choose the best collagen for your menopause journey, we created this helpful comparison guide.

Powder or liquid — what's the best format for menopause?

Format matters too. As collagen works cumulatively, the best choice for you will be the one you enjoy taking. After all, for results to come, a ritual must be established first.

That said, there’s a good reason why we only offer our Type I collagens (True Collagen and Wild Collagen) in single-ingredient powder formulas.

Collagen is a large molecule and needs to be broken down to be absorbed by the body. Our highly bioavailable collagen powders break collagen down to 5,000 Daltons, the optimal level for absorption. Unlike liquids, they don’t need any extra flavorings or preservatives to be effective, and because they are completely neutral-tasting, they dissolve easily into any food or drink. A powder format also makes it easy to get the clinically-backed dose.

Beyond the health benefits, another benefit of powdered collagen is that it can be packed in jars, reducing the need for plastic packaging.

And there’s no need to miss out on convenience; our travel-friendly collagen packets require no measuring, no mess.

How much collagen should you take during menopause?

If you choose True or Wild Collagen, 5-10 g per day is ideal.  If you’d prefer Noble as your collagen of choice, we recommend one capsule per day. 

As collagen works best when taken consistently, the best approach is to keep things simple: just one scoop or packet, once a day in your tea, coffee or smoothie.

Is it too late to start collagen in midlife?

It is never too late to start. While collagen naturally decreases over time, supplementing in midlife can still lead to improvements in skin, joints, and overall vitality. In fact, you are more likely to see noticeable benefits from age 35+, as shown in our BECOME study.

What matters most is not when you start taking collagen but that when you take it, you take it consistently. That’s where the difference shows.  

Your menopause, your way

We hope that this guide has answered your questions. Looking for further reading? Our menopause guide, compiled by our in-house nutritional experts, explores the changes that occur in the body during perimenopause and menopause, along with our favorite menopause collagen rituals for navigating everything from stress to bone density.

At Ancient + Brave, we also recognize that your menopause is unique to you. That’s why we encourage you to explore our menopause health goal page and our ritual-finder quiz to help you find the right support for you. This is your journey and we're with you every step of the way.

References 

1. https://themenopausecharity.org/information-and-support/symptoms/join-the-dots-a-z-symptoms-list/

2. Batool A, Abbas MS, Farooq R, et al. Oral collagen peptides and skin rejuvenation: a systematic review and an updated meta-analysis of randomized controlled trials. J Cosmet Dermatol. 2026;25(7):e71041. doi:10.1111/jocd.71041.

3. Kamp E, Ashraf M, Musbahi E, DeGiovanni C. Menopause, skin and common dermatoses. Part 2: skin disorders. Clin Exp Dermatol. 2022;47(12):2117-2122. doi:10.1111/ced.15308

4. Double-blind, randomised, and placebo-controlled study involving 60 women aged 35-55 evaluating the efficacy of True Collagen over 12 weeks 

5. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-119. doi:10.1159/000355523

6. 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. 2018;10(1):97. Published 2018 Jan 16. doi:10.3390/nu10010097