What is collagen—and do you really need it in menopause?

There’s a lot of buzz about collagen lately. And even more options on the market.

But if you’re in your 40s or 50s and starting to notice changes in your skin, joints, digestion, or energy—it’s worth understanding what collagen actually is, and how it might support your body during this phase.

So what is collagen?

Collagen is a protein your body makes naturally.

It forms the structure of your skin, bones, joints, ligaments, blood vessels—and even your gut lining. Think of it like scaffolding—it keeps everything firm, flexible, and supported.

After age 30, production starts to slow down. During perimenopause and postmenopause, the drop in estrogen speeds up collagen loss even more.

You might feel it as:

• Dry, sagging, or thinning skin

• Popping knees or joint stiffness

• Loss of muscle tone, even if you’re working out

• Slower recovery after exercise

• Digestive issues or bloating

• Vaginal dryness

• Fine lines that seem to appear overnight

Can taking collagen help?

The short answer? It can.

Collagen isn’t a magic fix, but it can be a supportive piece of your wellness routine when paired with strength training, whole foods, and quality sleep.

Clinical studies show that collagen peptides may improve skin elasticity, support joints and ligaments, help rebuild muscle, soothe the gut lining, and increase satiety after meals.

You might be wondering…

Do I really need another supplement?

I always encourage my clients to start with food first.

Nutrients like vitamin C, zinc, and amino acids support your body’s natural collagen production. You’ll find them in leafy greens, citrus, eggs, berries, tomatoes, pumpkin seeds, cabbage, garlic, and avocado. These are everyday foods that help build the foundation.

As for bone broth—despite the hype, it’s not a reliable collagen source.

Most of the collagen breaks down during cooking, and the nutrients often get lost in the process. It’s warm and comforting, but it’s not going to rebuild your skin or joints.

And while it’s true that only a small amount of collagen from supplements actually makes it to places like your skin or joints, what research does show is that it can help stimulate the body’s own collagen-making cells. It may also support gut health, which can have a ripple effect on inflammation, joint pain, and even skin clarity.

Collagen supplements—like all dietary supplements—aren’t regulated by the FDA, so it’s important to know what you are buying and why.

If you do choose a supplement, look for hydrolyzed collagen peptides—they’re already broken down and easier to absorb. I recommend choosing a clean, well-tested powder you can mix into coffee, tea, or a smoothie. And always check the source—especially if you have allergies to fish, eggs, or shellfish.

Because supplements aren’t regulated, I prefer brands that go through third-party testing like NSF, USP, or UL. It’s one of the reasons I trust the collagen I take and recommend (more about that below).

Also keep in mind: different types of collagen support different parts of the body.

Type I – skin, hair, and bones

Type II – joints and cartilage

Type III – connective tissue and blood vessels

And finally, it only works if you’re consistent.

How to take it:

You don’t need a fancy recipe. Just consistency.

• Stir into your morning coffee or tea

• Blend into a smoothie

• Take daily for 8–12 weeks to start seeing results

Always pair with vitamin C for better absorption (or look for a brand that includes vitamin C already)

I usually combine my collagen with creatine in my morning coffee for added support with muscle strength, recovery, and cognitive health—especially important during midlife when both muscle and brain changes can sneak up on you.

What I recommend:

Over the past year, I’ve tested four different collagen powders to see which ones actually deliver noticeable results.

Vital Proteins is one of the most popular options—it's easy to find, blends well, and includes hyaluronic acid and vitamin C for skin hydration. It is certainly not my favourite. (Price; USD$ 47.00 for 28 servings)

BUBS Naturals offers a higher dose of collagen per scoop (20g) and is NSF Certified for Sport, making it a good fit for those focused on performance and recovery. It has no after taste, and mixes well. (Price: USD$ 47.00 for 28 servings)

Thorne Collagen Fit includes Nicotinamide Riboside (NR), which supports cellular energy and aging, and I like it for its smooth mixability and clean formula. It's definitely my second favoirte collagen. The only disadvantage is the price point. (USD$ 63.00 for 30 servings)

The one I’ve chosen to stick with is Momentous Collagen Peptides. It includes all three major types of collagen (I, II, and III), It’s also NSF Certified, and has vitamin C added for better absorption, and comes with a scoop so it’s easy to take daily. It is grass-fed, GMO free and gluten-free. And a better price. Momentous Collagen Peptides is priced at USD$ 51.95 (30 servings) If you’re planning to try it, there are a couple of ways to make it more affordable:

• You can use my code VERED anytime for 15% off your order. The code doesn’t expire, so there’s no rush—you can use it whenever you’re ready. That brings the price down to $44.16 .

• If you choose to subscribe, you’ll get 35% off your first order ($33.77) and 10% off all future shipments($46.75 per month).

I like that the brand offers flexible options—and the savings really help if you’re planning to take it consistently, which is where the benefits tend to show up.

The code VERED also works for all of their products—so if you're looking for creatine, omega-3s, magnesium, or vitamin D, feel free to use it across their entire range. Visit Live Momentous page here

Midlife comes with changes, and while some of them can be frustrating, they are also a signal to start paying closer attention to what your body needs.

Collagen can be part of the solution, but it’s not the whole story. What matters most is how you take care of yourself day to day. That means eating real food, moving your body, getting enough rest, and staying consistent with the basics.

There’s no quick fix, but there is a way forward.

You don’t need to do everything at once or get it perfect.

You just need to keep showing up for yourself in small, steady ways.

That’s where the real change happens.