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From postpartum to perimenopause: can collagen support women's health at different stages?
Written byAmy Bonifas
Reviewed byAlex Thompson
We ask our Senior Nutritionist about the lifelong relationship between collagen and women’s health
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 women could lose…
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,” says Alex Thompson, nutritionist at H&B. “It’s made up of important amino acids that also help our tissues to repair and rebuild.”
As you age, your collagen levels decline. Alex explains that your skin can get thinner and dryer and lose its elasticity – hello, wrinkles. Under the surface, your bone mass also decreases,5 and joint problems might start to crop up.
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.
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.
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
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.
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.
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.
The advice in this article is for information only and should not replace medical care. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. While we strive for accuracy and balance, please be aware that this article may
discuss products available for purchase through Holland & Barrett. Consult a
healthcare professional before making any health-related decisions.
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