By Francesca Lyon, Director of Nutrition at FUTURE WOMAN
As we reach our late 30s and 40s our natural collagen production drops, which can show up as wrinkles, slower recovery from exercise and stiffer joints. Throw perimenopause into the mix and your protein requirements also increase dramatically! So should you supplement with collagen and is it worth the hype? Here’s how I think about collagen supplementation for my clients and whether it’s right for them.
Why women like collagen: the benefits
Most women are drawn to collagen for promises of glowing skin, stronger hair and nails, joint support or simply feeling more resilient.
Collagen is a protein made up of three amino acids: glycine, proline, and hydroxyproline. These support the nervous system, healthy skin, hormone balance, and detoxification.
Research suggests that collagen supplementation can help with:
- Upping protein intake: Collagen is an easy way to increase your daily protein, which is essential for hormone production, detoxification, and nervous system balance.
- Supporting cortisol and resilience to stress: Protein, particularly from collagen, supports the adrenal glands and helps regulate cortisol levels. This can improve daily energy and support your mood.
- Improved Phase 2 hormone detoxification: The amino acid glycine plays a vital role in phase 2 liver detoxification, helping your body clear used oestrogen efficiently and preventing oestrogen dominance.
- Healthier skin and joints: Collagen supports the fundamental structure, strength, and elasticity of skin, ligaments, and connective tissue, helping to maintain a youthful appearance and reduce injury.
- Deeper sleep and relaxation: Glycine acts as a neurotransmitter that calms the brain, supports restful sleep, and promotes relaxation, particularly when stress or low progesterone disrupt sleep in perimenopause.
- Faster metabolism and weight loss: Collagen can help maintain healthy blood sugar levels, muscle mass, and satiety, which all contribute to balanced metabolism and healthy weight during hormone changes.
Should you supplement with Collagen?
Food first, always
I am going to rock the boat a bit here, but I believe first and foremost you shouldn’t really need a collagen supplement. This is because we should always start with food. Bone broth, meat stock, and slow-cooked cuts of meat provide natural collagen, plus incorporating key nutrients like zinc and vitamin C help your body make its own. So if you already eat a whole-food omnivorous diet, you may not need a supplement. Especially if you have good gut health and digestion.
I have firsthand seen many clients who have focused on this food first approach achieve incredible results for their skin. For example, within a few months of really focusing on whole-food and good quality meats and fish, you can visibly see the changes.
Of course there are instances where supplementation may provide some benefits towards a specific heath goal.
When collagen might not be right for you
For my clients struggling with PMS, migraines, or heavy periods, I usually tell them to avoid collagen and bone broth as it can worsen symptoms. This is because collagen can raise histamine, which in turn can raise estrogen.
In early perimenopause, when oestrogen is often high, collagen can lead to more bloating, breast tenderness, or anxiety and might be best avoided.
Meat stock, which is cooked for a shorter time, is usually better tolerated.
Choosing the right collagen
If you decide to supplement, focus on purity and source:
- Bovine collagen (from grass-fed cattle) supports skin, hair, and joints.
- Marine collagen (from wild-caught fish) is good for skin elasticity.
It’s really important to look for brands that are third-party tested and free from heavy metals, artificial flavourings, and additives.
Some of our go-to options for clients include:
- Planet Paleo Pure Collagen: simple, clean, and easy to mix into hot drinks. This is one of our favourite recommendations as it is third party tested for heavy metals and is a really good quality.
- Organised: combines collagen with other whole-food nutrients including organ meats for energy and hormone support.
- Pura Sleep: combines collagen with magnesium and L-Tryptophan for better sleep so you get multiple benefits!
Why I always recommend testing first
Every woman’s collagen needs are different. If your estrogen is high, you might need to focus on improving detoxification before adding collagen. If your progesterone is low, we may use collagen strategically to support sleep and calm the nervous system.
That is why our Advanced Hormone Test is such a great starting point. It shows exactly how your hormones, stress, and detox pathways are functioning, so we can design a personalised health plan, including whether collagen (and which type) is right for you.
