Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
Over the next few weeks I am diving into supplements and I am looking at Collagen.
Should as a menopausal women you be taking Collagen or can you get everything you need via good nutrition and a healthy lifestyle?
Let’s dig deeper over the coming weeks.
What Is Collagen?
Collagen is the most abundant protein in the body, making up roughly a third of our total protein content. It’s a structural protein found in skin, tendons, ligaments, cartilage, bones, and connective tissues.
Think of it as the scaffolding that holds everything together, providing strength, elasticity, and support. There are several types of collagen, but the ones most relevant for skin, joints, and bones are Type I, Type II, and Type III.
Although the body naturally produces collagen, production begins to decline in our mid-twenties and this process accelerates after menopause.
Why Women Over 50 May Benefit
Collagen plays an important role in skin health, giving it plumpness and elasticity. Falling oestrogen levels during menopause speed up collagen breakdown, which can lead to wrinkles, sagging, and dryness. Some studies suggest collagen supplements can help improve skin hydration, elasticity, and density.
It’s also a key component of cartilage, the tissue that cushions joints. Menopause-related bone density loss may be slowed with collagen supplementation, particularly when combined with resistance training and adequate vitamin D and calcium intake.
Collagen contains amino acids such as glycine, proline, and hydroxyproline, which are important for maintaining muscle mass when paired with exercise — helping to prevent age-related muscle loss.
What the Research Says
Evidence for collagen supplementation is growing, though it is not yet conclusive. Studies have shown improvements in skin hydration and elasticity, reductions in joint pain, and gains in bone mineral density in postmenopausal women. Research also suggests that combining collagen with resistance training can improve lean muscle mass more than training alone.
However, collagen is not a miracle supplement — results are generally modest and require consistent use over time. Quality matters too: hydrolysed collagen (also called collagen peptides) is best absorbed, and works best alongside a balanced diet, strength training, and sufficient protein intake.
Collagen in Food
Collagen is naturally present in certain animal-derived foods because it’s found in connective tissue, skin, and bones. Examples include:
- Bone broth – made by simmering bones, skin, and connective tissue for several hours.
- Skin-on meat and poultry – chicken skin, pork skin, and turkey skin.
- Tougher cuts of meat – brisket, oxtail, and shank, which are high in connective tissue.
- Fish with skin – fish skin and scales contain marine collagen.
- Gelatine – derived from partially broken down collagen, found in jelly and aspic.
Even if a food doesn’t contain collagen directly, it can help the body make its own by supplying the right nutrients. Vitamin C-rich fruits and vegetables, protein sources like eggs, poultry, beef, tofu, and legumes, and minerals such as copper and zinc from shellfish, nuts, seeds, and whole grains all support collagen production.
Choosing a Collagen Supplement
When selecting a collagen supplement, opt for one that specifies the type of collagen it contains. Type I is best for skin, hair, nails, and bones; Type II supports joint health; and Type III works alongside Type I to help maintain skin elasticity. Many supplements use a blend, so check the label.
Look for hydrolysed collagen or collagen peptides, which are broken down for easier digestion and absorption. The source matters too: bovine collagen is rich in Type I and III, marine collagen is well absorbed and great for skin, and chicken collagen often provides Type II for joints. Aim for sustainably sourced, high-quality options
Some products add supportive nutrients such as vitamin C, hyaluronic acid, or zinc to aid collagen formation. Avoid supplements with unnecessary additives like added sugar or artificial sweeteners.
Quality testing is another important factor — choose brands that are third-party tested for purity and free from heavy metals, and that are transparent about their sourcing and formulation.
Finally, select a format that fits your lifestyle. Powders mix easily into drinks or yoghurt, capsules are convenient for travel, and liquid shots can be handy but may be pricier.
Quick Tip:
The best results come from combining a high-quality collagen supplement with strength training and a protein-rich diet, rather than relying on supplements alone.
Do You Take Collagen?
What do you think Let me know in the Facebook group https://www.facebook.com/groups/845793672151353
Do you need a simple 5 day programme to help you get back on track?
My Menofit™ 5-Day Midsection Meltdown programme is on offer. It’s a step-by-step plan you can follow at home, with a daily talk and exercise session to keep you motivated.
I’ve included a shopping list and meal plan to make things simple, plus you’ll get 7 days’ access to all of my online classes—so you can really give it a go click here to join
Have a fabulous weekend,
Rachel x
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