One of the most common frustrations women share with me as a Nutritional Therapist is that their skin is changing as they get older – particularly once they hit perimenopause. They may be using luxury skincare that has always worked for them but now they’re noticing a significant loss in the firmness or bounce of their skin.
As a practitioner, I know that these changes aren’t just about ageing but the result of fluctuating hormones directly impacting skin and hair.
Why Does Everything Suddenly Change During Perimenopause?
Many women notice physical changes in their early to mid-40s that may feel unexpected.
- Your usual skincare stops working.
- Hair feels thinner or loses its lustre.
- Nails become brittle and snap easily.
- Joints feel creaky or stiff in the mornings.
It’s easy to blame ageing but often, it’s perimenopause. Perimenopause is the hormonal transition leading up to menopause, and fluctuating oestrogen levels directly affect collagen production 1. This stage can last 4 to 10 years, meaning these changes may begin long before your periods stop.
What Happens to Collagen During Perimenopause?
Collagen is the main structural protein in the body. It keeps skin firm, hair strong, and joints cushioned. From our mid-20s, collagen naturally declines by around 1% per year. During perimenopause, this loss can accelerate due to unpredictable hormone shifts 2.
Oestrogen plays a key role in stimulating collagen synthesis. When levels fluctuate, collagen production becomes inconsistent. This impacts more than just the face:
- Skin: Becomes dry, sensitive, and loses bounce 3.
- Hair: The hair follicle requires collagen for structural support. Loss can lead to thinning and a lack of volume.
- Nails: Collagen provides the foundation for keratin. Without it, nails become ridged or brittle.
- Joints: Collagen makes up 70-85% of our cartilage. This loss is why many women notice sudden joint aches or stiffness 4 .
Can Collagen Supplements Help?
Collagen supplements provide specific amino acids (glycine, proline, hydroxyproline) that your body uses as building blocks. Research suggests collagen peptides may help:
- Improve skin elasticity and hydration 5.
- 1Strengthen the hair shaft and support follicle health.
- Support joint comfort by maintaining cartilage integrity. 6
Results are gradual, not instant, and typically take 8 to 12 weeks of consistent use [4]. Think of it as supporting your body from within.
Other Ways to Protect Collagen in Your 40s
In my clinical practice, I always advocate for a holistic approach. Collagen works best alongside lifestyle support:
- Prioritise Protein: Hair and skin repair rely on adequate daily protein intake.
- Add Vitamin C–Rich Foods: Vitamin C is essential for collagen synthesis 7.
- Wear SPF Daily: UV exposure is the biggest cause of external collagen degradation.
Signs You May Benefit From Extra Collagen Support
You might consider additional support if you notice:
- Sudden skin dryness that skincare doesn’t fix.
- Hair shedding or thinning that feels hormonal.
- Brittle nails that won’t grow.
- New joint stiffness after exercise or upon waking.
These often reflect deeper structural shifts rather than just topical concerns.
Lorna’s Clinical FAQ
Is it too early to take collagen in perimenopause?
No. This is often when it’s most useful, as collagen loss is starting to accelerate during this hormonal shift.
Can collagen replace my joint or hair supplements?
It shouldn’t necessarily replace them, but it can be like the glue that helps them work better. It supports the deeper structure while other nutrients focus on the surface.
How long before I see changes in my hair and nails?
While skin hydration can improve in 8 weeks, hair and nails take longer to grow out, usually 3 to 6 months of consistent use for noticeable results [4].
Ready to find the best support?
Perimenopausal changes aren’t simply cosmetic. They are hormonal and biological. Supporting collagen production through nutrition, lifestyle and, if helpful, supplementation may help maintain firmness, hydration and resilience in your skin, hair, and joints during this transition.
Ready to find the best support? To see which formulations I have explored you can read my review of the Best Marine Collagen Supplements or jump straight to my top choice for structural skin health. Making sure you spend your money on a high-quality collagen is vital for results – my top tip is to look for a low Dalton weight which is essential for optimal absorption. My preference is a Dalton Weight of 500.
Related Articles
- Lephart, E.D. and Naftolin, F., (2021). Menopause and the skin: Old favorites and new innovations in cosmeceuticals for estrogen-deficient skin. Dermatology and Therapy(Heidelberg), 11(1), pp.53–69 ↩︎
- Calleja-Agius, J. & Brincat, M. P. (2012). The effect of menopause on the skin and other connective tissues. Gynecol Endocrinol, 28(4):273-277. ↩︎
- Lephart, E.D. and Naftolin, F., (2021). Menopause and the skin: Old favorites and new innovations in cosmeceuticals for estrogen-deficient skin. Dermatology and Therapy(Heidelberg), 11(1), pp.53–69 ↩︎
- García-Coronado, J. M. et al. (2019). Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis. International Orthopaedics. ↩︎
- de Miranda, R. B. et al. (2021). Effects of hydrolyzed collagen supplementation on skin aging. Int J Dermatol, 60(12):1449-1461. ↩︎
- García-Coronado, J. M. et al. (2019). Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis. International Orthopaedics. ↩︎
- Pullar, J. M. et al. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8):866. ↩︎