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Estrogen and collagen are a dynamic duo, with estrogen fuelling the collagen factory.

Estrogen and collagen are a dynamic duo, with estrogen fuelling the collagen factory. But when estrogen levels drop during menopause, collagen production slows. Here is what this means and how you can embrace the changes ahead.
UNDERSTANDING COLLAGEN

The buzz about collagen continues, and rightfully so. As the “glue” that holds the body together, collagen forms the supportive network that binds key components, such as elastin, hyaluronic acid, and minerals. Connective tissues, including our skin, nails, joints, and bones, rely on this protein for structure and support. 

Collagen is produced throughout life by specialized cells called fibroblasts. Here’s a surprising fact: fibroblasts start to become less active in our early twenties! This results in a reduction of approximately 1% in collagen production each year; a natural decline that is accelerated by lifestyle and environmental factors, including: 

  • Poor nutrition 
  • Smoking and alcohol use 
  • Sun exposure 
  • Chronic stress 
  • Sleep deprivation 
  • Inflammation and oxidative stress 
THE ESTROGEN-COLLAGEN LINK

Estrogen, a key reproductive hormone, also facilitates collagen production. For example, estrogen supports skin health by binding to fibroblasts and stimulating their activity. Estrogen also decreases collagen breakdown, acts as an antioxidant, and protects against UV damage and photoaging. Beyond skin health, estrogen increases the activity of bone-building cells to maintain bone mineral density and reduces cartilage destruction and inflammatory markers for joint support. 

Around age 30–35, estrogen levels start to decline, marking the onset of perimenopause. This hormonal shift leads to reduced collagen and elastin production, and over time, affects the structure and function of the body’s connective tissues. For example, up to 30% of skin collagen is lost within the first five years after menopause, resulting in thinner skin, decreased elasticity, increased wrinkles, and dryness. The skeletal matrix also shrinks, resulting in a 10% decrease in bone mineral density, increasing fracture and osteoporosis risks, especially in older and postmenopausal individuals. 

COLLAGEN CARE SOLUTIONS

A collagen-promoting diet and lifestyle help defend against collagen changes.

FOCUS ON: 

  • Protein (eggs, lean meats, supplements): Rich in the amino acids needed to build collagen.  
  • Colourful fruits and vegetables (berries, citrus fruits, leafy greens): Packed with antioxidants and trace minerals like zinc and copper, vital for collagen synthesis.  
  • Fish and fish oil supplements (salmon, anchovies, sardines): High in omega-3 fatty acids, which help reduce inflammation that contributes to collagen breakdown.  
  • Reducing sugar: Advanced glycation end products (AGEs) are formed when sugar binds to collagen and elastin, damaging these proteins. 
  • Lifestyle factors: Minimize sun exposure, manage stress, prioritize sleep, and avoid alcohol and smoking. 

Specific nutrients promote collagen production and connective tissue integrity: 

  • Collagen peptides: Collagen, in its whole form, is difficult for the body to absorb. Hydrolyzed collagen, broken into smaller amino acid chains known as BIOACTIVE COLLAGEN PEPTIDES™ (BCPs), helps improve its absorption and utilization in the body. Skin fibroblasts recognize BCPs, boosting their activity and collagen production. At dosages ranging from 2.5 g to 10 g daily, BCPs support smooth, hydrated skin with fewer wrinkles and fine lines, stronger nails and thicker hair, increased bone mineral density, improved muscle recovery and strength, and joint mobility. 
  • Vitamin C: This vitamin is an antioxidant and a cofactor for collagen-producing enzymes. Maintaining collagen stability is essential, as deficiency leads to reduced collagen formation. As the human body cannot produce vitamin C, it’s recommended to consume a variety of foods rich in vitamin C, such as bell peppers, kiwi, broccoli, and strawberries. Supplements are beneficial for individuals with dietary restrictions or those with higher nutritional needs. 
  • Nicotinamide mononucleotide (NMN): It is a biologically active derivative of vitamin B3 and a direct precursor to NAD+, which declines with age. One study involving healthy postmenopausal women found that 300 mg of NMN daily for eight weeks decreased AGEs in the skin, resulting in reduced wrinkles, increased elasticity, and other signs of skin aging. Broccoli, edamame, and avocado provide small amounts of NMN, but dietary sources alone are not enough to restore NAD+ levels. During menopause, a daily supplement dose of 250–300 mg may be beneficial.  
BE PROACTIVE TODAY

Estrogen decline during menopause can significantly affect collagen production and your overall health. Nourish your body with balanced nutrition, healthy lifestyle choices, and targeted nutrients to help you feel strong and empowered during this time.