boost collagen in menopause

8 Ways to Boost Collagen Naturally

Collagen is often hailed as the "fountain of youth" in the beauty and wellness industry. This essential protein forms the scaffolding of our skin, hair, nails, and joints, providing the structural support that keeps us looking and feeling youthful. However, during perimenopause and menopause, significant hormonal shifts can lead to a decline in collagen levels, resulting in skin changes like reduced elasticity and the appearance of fine lines and wrinkles.  You may also start to notice your skin feeling thinner than previously.

The good news is that while we're unable to reverse collagen loss due to ageing, by implementing some practical tips and making informed choices we can help slow down the process.  

What is Collagen?

Collagen is a protein found throughout the body, and it's like the glue that holds everything together. It makes up a significant portion of our skin, giving it strength and elasticity. It's also found in our joints, helping to maintain their flexibility, and in our hair and nails, contributing to their health and vitality.

Collagen in Perimenopause and Menopause

As we journey through perimenopause and menopause, hormonal changes, particularly the decline in estrogen, take center stage. Estrogen plays a pivotal role in collagen production. Unfortunately, as estrogen levels drop, collagen production follows suit. In fact, within the first five years of menopause, collagen can decrease by as much as 30%, followed by a further 2% decrease every year thereafter. This drop in our collagen leads to common skin changes, including the loss of tightness and the appearance of fine lines, wrinkles and jowls. You may also notice joint discomfort - aches, pains or throbbing - can become more pronounced during this time.

How to boost collagen naturally

1. Protein-Packed Diet

Include collagen-rich foods like bone broth in your diet, along with lean proteins such as poultry, fish, and plant-based proteins like beans and lentils, as they provide amino acids crucial for collagen synthesis. A diet rich in these proteins can help your body rebuild collagen fibers

2. Vitamin C-Rich Foods

Citrus fruits, strawberries, capsicums, and dark leafy greens are bursting with vitamin C, a key player in collagen formation. Including these foods daily can support your skin's suppleness and overall collagen production.

3. Minerals Matter

Nutrients like zinc and copper, found in nuts, seeds, whole grains, and seafood, are essential for collagen formation. Adding these minerals to your diet will enhance your body's ability to create collagen.

4. Stay Hydrated

Proper hydration is often overlooked but necessary for all bodily functions. Drinking enough water is vital for overall skin health, including collagen maintenance.

5. Quality Sleep 

Aim for good-quality sleep, as collagen production occurs during deep sleep stages. If you're struggling to get consitant good sleep, consider a natural sleep aid like our Sleep formula - designed to  break the cycle of nighttime waking and improve your sleep quality and duration. 

6. Skincare Routine

Use skincare products with ingredients like retinol, hyaluronic acid, and peptides to promote collagen production and maintain skin elasticity. And don't forget the sunscreen, wear it daily to protect your skin from harmful UV rays which can break down collagen.

7. Lifestyle Habits 

Avoid excessive alcohol consumption and smoking, which can leave you dehydrated and accelerate collagen degradation and, more than likely, will make your other symptoms feel worse.

8. Manage Stress

As chronic stress can lead to collagen breakdown, try including stress-reduction techniques into your week, such as yoga, meditation, or perhaps some simple deep breathing exercises. For extra support, supplement with our Mood blend, which will help reduce stress and restore emotional balance.



Discover our range of natural, evidance-based targated supplementsdeveloped to  support your body and your needs before, during and after this transitionary life stage.


This article has been reviewed by our expert advisory team.


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