As estrogen levels decline during perimenopause, you may notice symptoms like joint pain, muscle weakness, and wrinkles. “In the last year I’ve gotten weaker and noticed deep wrinkles,” one ThisIsMenopause member shared.

These changes can be linked to collagen loss, which speeds up during menopause. Some women are turning to collagen supplements to help restore what menopause takes away.

But can collagen supplements help counteract natural collagen loss? Let’s get into what collagen is, the potential benefits of collagen during menopause, and what the research says about its effectiveness.

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What Is Collagen?

Collagen is the most abundant protein in your body, and it helps your skin, bones, and joints and other connective tissues. Proteins are made from amino acids in your body — like glycine, proline and hydroxyproline — which serve as the building blocks of collagen’s structure.

These amino acids come together with other vitamins and nutrients, such as vitamin C, to make up the collagen structure.

Natural collagen has many roles in your body:

• Helps new skin cells grow
• Gives structure and strength to your skin
• Provides a protective covering over your organs
• Helps your blood to clot

Types of Collagen

There are over 25 different types of collagen in your body. They all work in different parts of the body and have different roles.

The five main types of natural collagen are:

• Type 1 — This type of collagen makes up 90 percent of the natural collagen in your body. It provides structure to skin, bones, tendons, and ligaments.
• Type 2 — This form of collagen is found in elastic cartilage, which is the same kind of cartilage that makes up the outer ear.
• Type 3 — This collagen is found in muscles, blood vessels, and organs.
• Type 4 — This is found in the layers of your skin.
• Type 5 — This last type of collagen is found in skin, hair, and the corneas of your eyes.

Collagen Decline in Menopause

Over time, the body starts producing less collagen. Women typically have a significant drop in collagen production after menopause due to falling estrogen levels. Women may experience up to 30 percent of skin collagen lost in the first five years after menopause.

There isn’t a test to check collagen levels; however, there might be signs that collagen may be low in your body.

These signs and symptoms may include:

• Wrinkling or sagging of the skin
• Weakening muscles with muscle aches
• Joint pain and stiffness
• Stomach issues

There are some ways to potentially slow down collagen loss in your body, such as:

• Avoiding smoking
• Avoiding ultraviolet (UV) exposure by using sunscreen and wearing protective clothing
• Eating a balanced diet that’s low in sugar and refined carbohydrates

By addressing collagen decline early on, women may be better equipped to manage some of the common effects of collagen loss during menopause and maintain their overall well-being.

Collagen Supplements and Menopause

Collagen supplements come in powders and pills that contain broken-down collagen protein, called collagen peptides. Collagen peptides are the most common supplement form and are easily absorbed from the gastrointestinal (GI) tract.

Research is still ongoing but some studies suggest collagen peptides may help skin health — such as skin hydration and skin elasticity — along with bone, muscle, and joint health.

Bone Health

In numerous randomized controlled trials, collagen peptides were found to increase bone mineral density in postmenopausal women with early osteoporosis (weakened bones). This positive trend was even greater in those who took collagen with calcium and vitamin D.

It’s important to note that research on collagen can be inconsistent. Studies have different collagen peptide dosing and different study populations that make the results hard to apply to all perimenopausal and menopausal women.

Joint Health

In a review of over 30 randomized controlled trials, collagen supplements improved joint pain and function in those who had osteoarthritis.

This review included people taking collagen peptides and undenatured type 2 collagen. Undenatured type 2 collagen makes your body get used to the collagen protein so your immune system doesn’t break it down. This mechanism doesn’t increase collagen directly, but it can help with swelling around the joints.

Collagen supplementation won’t relieve joint pain but it may help with symptoms.

Muscle Health

The research is limited but promising for collagen peptide use and muscle health. A 2024 review of more than 15 randomized controlled trials found collagen peptide supplementation combined with exercise significantly improved muscle strength and recovery.

Another controlled study found that 5 grams of collagen peptide a day combined with resistance training increased muscle thickness compared to resistance training alone.

Collagen supplementation won’t maintain muscle mass, but it may support muscle strength and recovery along with resistance training.

Skin Health

A 2021 review of 19 randomized controlled trials found that collagen peptides taken for at least 90 days significantly improved skin hydration, elasticity, and wrinkles compared to placebo.

However, a 2025 study by The American Journal of Medicine reviewed 23 randomized controlled trials and found that when the results were limited to non-industry-funded studies, collagen supplements did not show a significant effect on skin health.

The effectiveness of collagen supplementation on skin health is mixed. Many studies are funded by the supplement industry, which may affect study results and conclusions.

Side Effects and Risks of Taking Collagen Supplements

Collagen is generally well tolerated with the most common side effect reported being mild GI symptoms, such as constipation and diarrhea. There are a few risks of taking collagen supplements.

Allergic Reactions

Certain collagen supplements are fish-derived. If someone has an allergic reaction to fish or shellfish, fish collagen may cause the same reaction. It’s important to read supplement labels to find out if it contains fish-derived collagen.

Considerations in Chronic Kidney Disease

People whose kidneys do not work well may be on protein-restricted diets. Collagen is a high-protein supplement so it may cause you to consume too much protein. Talk to your doctor before taking collagen if you have chronic kidney disease.

What To Watch for While Taking Collagen

The U.S. Food and Drug Administration (FDA) doesn’t regulate collagen supplements in the same way that it regulates prescription medications. This means the FDA doesn’t require manufacturers of supplements to prove that their products are safe or effective before marketing.

So it’s not always possible to be certain how well supplements work or how consistent the ingredients are.

If you choose to take a collagen supplement, it’s important to use a reputable brand that has been tested for quality by a third party, such as the United States Pharmacopeia (USP). Also, always let your healthcare team know when you start taking any new supplements.