Boost Collagen in Menopause Naturally


The Ultimate Guide to Thriving in the Menopause


Collagen is a buzzword in the menopause space, and rightly so. As we lose oestrogen, our skin can lose its tight, plump appearance. But collagen’s benefits extend beyond skin health, impacting our joints, bones, and even gut health. Let’s explore how to boost collagen in menopause naturally.



The Importance of Collagen:

Collagen, the most abundant protein in our body, is critical for maintaining skin, hair, and nails and is essential for healthy joints, ligaments, tendons, and bones. It also plays a crucial role in gut health, influencing the menopausal experience.

Collagen Precursors:

For our body to create or use collagen, certain nutrients are essential. Vitamin C, amino acids like proline, lysine, glycine, and minerals like zinc and copper speed up collagen synthesis and maintain its structural integrity.

Foods to Support Collagen Levels:

  • Bone Broth: A direct source of collagen, rich in amino acids. Opt for organic, grass-fed, hormone-free varieties.
  • Berries: Rich in Vitamin C, aiding in collagen synthesis and providing antioxidants.
  • Eggs: Especially the whites, contain amino acids vital for collagen formation.
  • Salmon: A great source of amino acids and zinc, essential for collagen production.
  • Garlic: High in sulphur, crucial for collagen synthesis.
  • Nuts and Seeds: Rich in zinc and copper, they support collagen synthesis and provide healthy fats.

Top Lifestyle Factors for Collagen:

  • Regular Exercise: Specifically strength training, stimulates collagen production, benefiting your skin and joints.
  • Adequate Hydration: Keeps collagen fibres plumped and healthy.
  • Organic Toxin-Free Skincare: Choose products that support natural collagen-building and avoid disrupting your hormones.

Collagen Supplements:

While collagen supplements can be beneficial, they work best when complemented with the right diet (ensuring adequate intake of collagen precursors) and lifestyle habits. They are most effective when your nutritional and lifestyle foundations are in place.


As always, start with nutrition and lifestyle to support collagen levels, then tailor your supplement approach to your individual needs.


For more comprehensive support through your peri-to-post menopause transition, check out my Haywire Hormone Fix or book a call to chat today.