Best collagen supplements for the menopause

by Hannah de Gruchy June 28, 2024

Menopause is a natural event triggered by a slow decline in the female sex hormone oestrogen. As a woman progresses through her 30s and 40s and oestrogen levels fall, many women begin to experience symptoms of menopause.

Common menopause symptoms include a change in the frequency, duration, and flow of periods, night sweats, hot flashes, weight gain, brain fog, heart palpitations, anxiety, and a low mood.

A drop in oestrogen is also responsible for changes to the skin, bone density, joint health and mobility - symptoms that we typically associate with the natural ageing process.

Supplementing with collagen can help combat these changes, prompting some women to take collagen supplements each day to help them manage some of the physical symptoms of menopause.

Best collagens for menopause

Supplement	Type	Best for	Serving size	Cost per serving
Pure collagen powder	Bovine	Maintaining skin structure	7.5g	68-86p
Marine collagen powder	Marine	Healthy joints and bones	7.5g	83p-£1.06
Collagen nutrient factors	Vegan	Vegans and vegetarians	8.5g	£1.16

Bovine collagen - best for skin

Bovine collagen is rich in collagen types I and III, which are abundant in the skin. Therefore, if you’re considering collagen supplements to support the skin, helping to improve elasticity, hydration and youthfulness, bovine collagen is the best choice.

Pure collagen powder from Planet Paleo is made using the bones of free-range, grass-fed Argentinian cows. It’s a high-quality product made with pure ingredients, and many people use it to support their skin health from the inside.

This bovine collagen is also the best all-rounder for supporting bone, joint, and skin health.

Marine collagen - best for bones and joints

Marine collagen is rich in collagen types I and II and is therefore highly recommended if bone and joint health is your primary concern.

Marine collagen powder from Planet Paleo is made from wild, sustainably caught fish from French coastal waters, using eco-conscious fishing techniques.

It’s a great option if you avoid eating meat yet still want to support your skin's youthfulness using collagen since it’s rich in collagen type I, which is found in the skin.

Vegan collagen - best for vegans and vegetarians

Although most collagen supplements are made from animal products, you still have options if you avoid eating meat and fish. Vegan collagen nutrient factors from Planet Paleo is a vegan-friendly alternative.

Made using amino acids, vitamin C, and methylsulfonylmethane (MSM), which all support collagen manufacture, it’s easily absorbed and helps boost collagen levels within the body.

It’s ideal to support your collagen levels for all-round benefits to the skin, bones and joints.

The role of collagen

Collagen is the most abundant protein in the human body. It plays an essential structural role in the skin, soft tissues, blood vessels, cartilage, and bones. In the skin, collagen acts as a ‘biological scaffold’, providing support and strength and keeping the skin lifted, plump, and youthful.

This important protein is also crucial for bone strength since it helps in bone mineralisation, which creates bone tissue and supports healthy bone mass and density. In the soft tissues, collagen is required in the manufacture of cartilage, the substance that acts as a shock absorber between the bones and keeps the joints cushioned and mobile.

When oestrogen levels drop during menopause, it directly impacts collagen levels, causing them to decline. In addition, we begin to lose our natural ability to produce collagen as we age. As a result, we may notice that our skin develops more fine lines, wrinkling, and sagging. We may also become more prone to bone fractures and experience the onset of joint pain.

Collagen benefits for menopause

Studies suggest that taking collagen supplements can be beneficial for topping up our natural reserves of this protein, which has many jobs within the human body.

A 2023 review of 26 separate studies found that taking such supplements “led to improvements in skin elasticity and hydration”. Studies have also found that taking collagen daily can help slow down age-related bone loss, which can lead to brittle bones and osteoporosis. Similarly, a separate study concluded that collagen supplements significantly improved joint stiffness.

There are numerous types of collagen, type I being the most abundant, followed by types II and III. Types I and III are found primarily in the skin, and type II, along with some type I, is found in the bones and joints.

Collagen supplements are available as powders, liquids, and capsules, and they're manufactured from two main sources: bovine and marine. Animal bodies are just as rich in collagen as human bodies, and therefore, most collagen supplements are made by boiling animal bones and skins to extract the collagen, which is then concentrated and turned into supplements.

Bovine collagen is mainly derived from cow bones and sometimes from the bones of other large animals, such as bison and yaks. Marine collagen is derived from fish bones, skins, fins, and scales. Some vegan and vegetarian alternatives also exist.

Which one you take will depend on your reasons for taking a collagen supplement and your dietary or cultural preferences.

Taking collagen supplements during menopause

If you’ve decided to take collagen supplements, opt for the highest-quality brand your budget will allow for. The three products from Planet Paleo mentioned above are all made from the highest-quality ingredients. The bovine and marine powders are certified free from antibiotics and growth hormones. All three are free from gluten, dairy, sugar, soy, and GMOs and contain no artificial fillers or binders.

There are no known serious side effects of taking collagen supplements. However, if you have a sensitive gut, you may experience some bloating and digestive upset. If so, start with a small amount before gradually increasing to the recommended daily intake.

It’s always recommended that you take any new supplement at the same time each day for around 12 weeks before deciding whether or not you’ve noticed any improvement in the symptoms you were hoping to address. Some people see the benefits of collagen supplements within eight to 12 weeks.