Of Good Health

Look, I’m gonna be real with you here. When I first hit perimenopause, my dermatologist casually mentioned collagen supplements as if it was some magic solution. So I grabbed the first powder I saw at Target, mixed it into my coffee, and waited for my skin to bounce back and my achy knees to feel better.

Spoiler alert: nothing happened.

It turns out that I learned the hard way that not all collagen is created equal when it comes to menopause. And honestly? The collagen industry kinda banks on us not knowing the difference.

Why Collagen Matters During Menopause

Here’s what’s actually going on in our bodies. According to research published in the National Institute of Health, women lose approximately 30% of their skin collagen in the first five years after menopause starts. That’s a massive drop, and it’s why our skin suddenly feels like it belongs to someone else.

But it’s not just about wrinkles. Collagen accounts for approximately 90% of our bone mass, and the decline in estrogen during menopause significantly accelerates bone density loss. The National Institute of Health notes that some women can lose up to 20% of their bone density in the first five to seven years of menopause.

Your joints? They’re crying out for collagen too, since cartilage deterioration speeds up without adequate estrogen protection.

The Types Actually Matter (Like, Really Matter)

This is where most of us get it wrong. There are 28 different types of collagen in the human body, but only a few matter for menopause symptoms.

Type I collagen is your skin, bones, and tendon support. It’s the most abundant type in our bodies and what we’re primarily losing during menopause. If you’re dealing with saggy skin, brittle nails, or thinning hair, this is your target.

Type II collagen is all about joint cartilage. Got creaky knees when you climb stairs or achy hips? Type II is what you need, not Type I.

Type III collagen works alongside Type I for skin elasticity and blood vessel health. It’s often found together with Type I in supplements, which is actually ideal for menopause.

Most generic collagen powders just say “collagen peptides” without specifying the types. That’s a red flag. You need to know what you’re getting because taking Type II when you need Type I is basically useless for skin and bone support.

Hydrolyzed vs. Unhydrolyzed: Size Matters

Here’s something that blew my mind when I started researching this stuff. Your body can’t actually absorb whole collagen proteins—they’re too big. The collagen needs to be broken down into smaller peptides through a process called hydrolysis.

Hydrolyzed collagen (also called collagen peptides) has a molecular weight of around 2,000-5,000 Daltons, which your gut can actually absorb. According to a study in the Nutrients journal, hydrolyzed collagen peptides show significantly better absorption rates and bioavailability compared to non-hydrolyzed forms.

Hydrolyzed marine collagen, specifically formulated with Type I and III peptides, shows noticeable changes within about 8 weeks, I’ve been told. Skin felt more hydrated, and nail beds stopped splitting at the edges is what I’ve been told.

Unhydrolyzed collagen, like what you’d get from bone broth, might have some benefits, but it’s not going to give you the targeted support your menopausal body needs. The peptides are too large and get broken down differently during digestion.

Source Matters: Marine vs. Bovine vs. Chicken

The source of your collagen actually determines what types you’re getting and how well your body can use it.

Marine collagen comes from fish skin and scales. It’s primarily Type I collagen, which makes it ideal for skin elasticity, hydration, and bone density—basically the big menopause concerns. A study published in The American Journal of Medicine found that marine collagen peptides significantly improved skin hydration and elasticity in postmenopausal women after just 8 weeks at 2.5 grams.

Plus, marine collagen has smaller particle sizes, so it’s absorbed up to 1.5 times more efficiently than bovine sources, according to research from the Journal of Agricultural and Food Chemistry.

Bovine collagen (from cows) contains both Type I and Type III, which is great for skin, bones, and muscle mass. It’s usually cheaper than marine and works well, but the bioavailability isn’t quite as high.

Chicken collagen is almost exclusively Type II, so it’s specifically for joint health. If your main complaint is joint pain and stiffness, undenatured Type II chicken collagen (like UC-II) might be more effective than marine or bovine options.

I personally rotate between marine collagen daily for skin and bones and occasionally add a Type II supplement when my knees are particularly grumpy after hiking.

Dosage: Most People Aren’t Taking Enough

This was my biggest mistake initially. I was scooping like one tiny spoonful into my coffee thinking I was doing something.

The clinical research shows you need at least 2.5 to 15 grams daily to see actual benefits. Most studies showing improvements in skin elasticity, hydration, and joint pain used dosages between 5-10 grams daily for at least 8-12 weeks.

A landmark study in the National Library of Medicine used 10 grams of collagen peptides daily and found significant improvements in bone density markers in postmenopausal women with osteopenia. The participants who took less than 5 grams didn’t see the same benefits.

Your average collagen supplement scoop is about 10-12 grams, so one full serving daily is actually what you need—not half a scoop like I was doing.

What to Look For on Labels

After way too much trial and error, here’s what I actually check now before buying:

The label should clearly state “hydrolyzed collagen peptides” or “collagen peptides”—not just “collagen.” It needs to specify which types (I, II, or III). For menopause, you want Type I and III for skin and bones, or Type II if joints are your primary concern.

Look for the source. Marine collagen will be labeled as “marine” or “fish collagen.” Bovine will say “grass-fed bovine” (ideally). Third-party testing is huge. Look for certifications from NSF International, Informed Choice, or USP, which verify purity and accurate labeling.

The molecular weight should be listed. You want peptides between 2,000-5,000 Daltons for optimal absorption. And check the actual serving size in grams—not just the scoop size, because some companies are sneaky about this.

I also avoid anything with a ton of added fillers, artificial sweeteners, or ingredients I can’t pronounce. Clean collagen supplements should have minimal ingredients.

Added Ingredients That Actually Help

Some collagen supplements throw in extras that genuinely enhance effectiveness for menopause symptoms. Vitamin C is essential because your body literally cannot synthesize collagen without it. Research in the National Library of Medicine confirms that Vitamin C boosts collagen production and peptide absorption.

Hyaluronic acid works synergistically with collagen for skin hydration. A study in the National Library of Medicine showed that combining hyaluronic acid with collagen peptides produced better skin hydration results than collagen alone.

Biotin supports hair and nail health, which often deteriorate during menopause alongside collagen loss. And some formulas include calcium and Vitamin D3, which support the bone-building benefits of collagen supplementation.

My current go-to supplement includes Type I and III marine collagen with Vitamin C and hyaluronic acid. The combination has made a noticeable difference in my skin texture and even my energy levels weirdly enough.

The Bottom Line

Not all collagen supplements are gonna do squat for your menopause symptoms. You need the right types (I and III for skin and bones, II for joints), in hydrolyzed form, from quality sources like marine or grass-fed bovine, at therapeutic dosages of at least 5-10 grams daily.

It’s not cheap, and it takes consistency. But when you find the right formulation, the changes in your skin resilience, joint comfort, and overall confidence are worth every penny.

Do your homework before you buy. Read the labels. And give it at least 8-12 weeks before deciding if it’s working. Your body needs time to rebuild what menopause has been tearing down.

Conclusion

Finding the right collagen supplement for menopause isn’t about grabbing whatever’s on sale at the pharmacy. Not all collagen is created equal when it comes to menopause support, and understanding the differences between collagen types, sources, and formulations can make or break your results. Type I and III hydrolyzed marine collagen peptides offer the best bioavailability for skin elasticity, bone density, and overall menopausal wellness, while Type II chicken collagen specifically targets joint health. Dosage matters immensely—clinical studies consistently show that 5-10 grams daily produces measurable improvements in collagen-related menopause symptoms. Look for third-party tested supplements with clean ingredient lists, and give your body at least 8-12 weeks to respond. Your menopausal body is losing collagen rapidly, but with the right supplementation strategy, you can support your skin, bones, and joints through this transition with targeted, science-backed nutrition.