Best Collagen Supplement For Menopause

Why Taking Collagen is so Crucial after 40

Why Take Collagen and Which Ones Are the Best?

After reading about the top 5 ways to support menopause naturally after recently making the decision to come off HRT, I’m on the hunt for the best Collagen supplement for Menopause!

As women enter their 40s and approach menopause, their bodies undergo significant changes—many of which are linked to a decline in collagen production. Collagen, the most abundant protein in the body, plays a vital role in maintaining skin elasticity, joint health, bone strength, and even gut function. However, as estrogen levels drop during menopause, collagen production decreases, leading to visible signs of aging, joint discomfort, and a higher risk of osteoporosis.

This is why supplementing with collagen becomes crucial for women over 40. In this post, we’ll explore the benefits of collagen for skin, joints, bones, and overall well-being—and take a look at the different types and brands on the market.

Which Type Of Collagen Should I Go For?

It’s really important to understand which types of Collagen play which role in the body during menopause, I have broken it down below as a guide…

There are several types of collagen supplements, but the most relevant for women over 40 and those going through menopause are Types I, II, III, V, and X. Here’s a breakdown of the different types and which ones are best suited for menopausal health:

1. Type I Collagen (Best for Skin, Hair, and Bones)

• The most abundant collagen in the body, making up skin, hair, nails, bones, and tendons.
• Helps improve skin elasticity, reduce wrinkles, and strengthen bones (which is crucial post-menopause).
• Found in marine collagen (fish-derived), which is highly bioavailable and best for skin and anti-aging benefits.

2. Type II Collagen (Best for Joint Health)

• Mainly found in cartilage and is essential for maintaining joint health and flexibility.
• Beneficial for women experiencing joint pain or stiffness due to declining estrogen levels.
• Often sourced from chicken cartilage and available in undenatured collagen (UC-II) form, which is effective in small doses.

3. Type III Collagen (Best for Skin, Gut Health, and Organs)

• Works alongside Type I to support skin firmness, elasticity, and hydration.
• Also plays a role in gut and vascular health, which are important as digestion and circulation change with age.
• Found in bovine collagen (cow-derived), which contains both Type I and III.

4. Type V Collagen (Best for Cell Structure and Hair Growth)

• Supports healthy hair growth, placenta function (important for tissue regeneration), and overall cell structure.
• Often included in multi-collagen formulas alongside Type I and III.

5. Type X Collagen (Best for Bone and Joint Health)

• Plays a crucial role in bone formation and cartilage repair.
• Helps prevent osteoporosis, which is a major concern for postmenopausal women.
• Found in egg shell membrane collagen and some bovine collagen supplements.

Which Collagen Supplement Is Best for Women Over 40 & Menopause?

When choosing a collagen supplement, look for hydrolyzed collagen peptides (for better absorption) and pair them with vitamin C to enhance collagen synthesis.

Best for Skin & Anti-Aging: Marine Collagen (Type I) + Vitamin C (for better absorption)
Best for Joint & Bone Health: Bovine Collagen (Type I & III) + Type II (UC-II)
Best for Overall Health: Multi-Collagen Blend (Types I, II, III, V, X) + Hyaluronic Acid + Vitamin D

I have decided to go with the overall health multi-collagen blend as I am now postmenopausal so my body has more requirements than if I was perimenopausal or approaching the menopause. Always do your own research and consult a health professional before taking supplements and check how they interact with any medications you may be on.

Tips for Taking Collagen for Best Results

✔️ Pair with Vitamin C – Helps the body synthesize collagen effectively (eat citrus fruits or take a supplement).
✔️ Take it Daily – Consistency is key for seeing results in skin, joints, and bone health.
✔️ Use in Coffee, Tea, or Smoothies – Most hydrolyzed collagen dissolves easily and is tasteless.
✔️ Combine with Healthy Fats & Protein – This helps with nutrient absorption (avocados, nuts, eggs, etc.).

Let’s Take a Look at the Brands on the Market…

It really is a minefield in the now saturated collagen market, overall demand and general awareness of collagen and it’s health and beauty benefits have also really driven up the costs! It largely depends on how much you can invest each month, it ranges from £22 right up to £70 a month! I am going to try and budget for this in my main monthly food shop pot.

There are a few things to look out for when buying collagen, look for “hydrolysed” or “collagen peptides” on the label. This means the collagen is broken down into smaller particles for better digestion and absorption. Multi-collagen (Types I, II, III, V, X) is best for menopause and offers better overall health benefits. Avoid artificial sweeteners & fillers (like sucralose, maltodextrin, or artificial flavors), I am going for unflavoured, also consider where it’s sourced…..

Clean & High-Quality Sourcing:

Eggshell Collagen: Good for bone health, but not as common.

Marine Collagen: Should be wild-caught fish (not farmed, as farmed fish can have contaminants).

Bovine Collagen: Should be grass-fed, pasture-raised cows (free from hormones & antibiotics).

Chicken Collagen: Should be organic or free-range for the best quality.

Mixability: Hydrolysed collagen should dissolve easily in hot & cold liquids without clumping.

Look for at least 8-10G of protein per scoop/serving. I would also opt for a powder as oppose to capsules as it will absorb quicker and more effectively. Beware as a lot of the brands that market themselves well and have shiny packaging and branding don’t meet the above criteria! Many are targeted at the beauty industry for skin, hair and nails, so a younger audience without the full spectrum benefits.

1/ Codeage – ticks all the boxes and reviews are good. £31.49 on Healf for 63 scoops on a subscribe and save so good value.

2/ Revive – Great reviews and meets all the above criteria, good price too at £17.99 for a one month supply although I suspect that’s a short month version.

3/ Hunter & Gather – This is a natural bovine collagen types 1 and 111, although it’s not the full spectrum it still offers the support for your gut health and joints and bones. If you buy a 400G bag it will last 30 days at £24 on a subscribe and save so not bad at all.

3/ Will Powders – This is another natural bovine collagen types 1 and 111, although it’s not the full spectrum it still offers the support for your gut health and joints and bones. If you buy a 400G bag it will last 30 days (13G a day) at £21.85 on a subscribe and save.

Final Thoughts

When you hit peri-menopause and menopause I feel Collagen really is an essential supplement that we naturally lack. I’m not a fan of substituting a balanced and healthy diet that is stacked full of supplements to compensate, so always get this right first. However, it’s undeniable that the food source chain is getting more and more depleted in all the essential nutrients that are bodies need and got years ago.

Besides all the wonderful beauty effects it delivers, the primary driver for me is the health benefits around gut, joints and bones that it provides. I have personally researched the above brands to make sure they meet the standards I desire, but please do your own research too and comment if you have found another amazing brand, share the love!

I have included a video from my favourite Dr Mindy Pelz and what she has in the morning is her Bovine Collagen scoops and then a scoop of creatine, this is great if you are also weight training.

Another core component of making collagen work in your body is Vitamin C, they work as a pair. You will find in my What Are The Top 3 Vitamins For Menopause post the vitamins I am already taking but I missed out Vit C! I chose the one below, pure form and great reviews….Vitamin C Powder 500g

Handpicked Support for Your Midlife Journey:

Some of the links below may be affiliate links in the future. I only ever recommend products and resources I truly believe in.

🎥 Helpful Videos to Deepen Your Understanding

Dr Mindy Pelz on Collagen

Conclusion: If my future self could have told me…

• Start eating clean and looking at the quality of protein you consume
• Drink at least 2 litres of water a day
• Educate yourself on nutrition and stop eating quick fix processed foods
• Stop relying on sugar and carbs to boost energy and get to the root cause of your fatigue and lifestyle
• Listen to your beautiful, wise body and ACT on what it is trying to tell you