Collagen is the protein that keeps skin firm, plump, and youthful. However, as women enter perimenopause and menopause, collagen production declines by about 30% in the first five years due to falling oestrogen levels. This leads to sagging skin, fine lines, and loss of elasticity.

But can you naturally boost collagen during menopause? With the skincare industry offering everything from collagen supplements to LED therapy, it’s hard to know what actually works. In this article, we’ll break down science-backed ways to maintain and restore collagen and expose what’s just clever marketing.

What Happens to Collagen in Menopause?

Oestrogen plays a crucial role in collagen production. When levels drop, so does the skin’s ability to:

Retain moisture
Repair itself
Maintain elasticity

Studies show that collagen loss contributes to wrinkles, thinning skin, and increased dryness. So, the key question is: Can we slow this process naturally?

Science-Backed Ways to Boost Collagen in Menopause

1. Collagen Supplements – Do They Really Work?

✅ Worth It – But Only Certain Types

Collagen powders and drinks have exploded in popularity, but do they actually help? Research suggests that hydrolysed collagen peptides (particularly Type I and Type III collagen) can improve skin elasticity, hydration, and reduce wrinkles.

Best Collagen Supplements for Menopause:

Marine collagen (better absorption)
Bovine collagen peptides (supports skin, joints, and bones)
Collagen with Vitamin C (Vitamin C is essential for collagen synthesis)

🚫 Waste of Money: Collagen in skincare products – the molecules are too large to penetrate the skin.

2. Vitamin C – The Essential Collagen Booster

✅ Essential for Collagen Production

Your body cannot produce collagen without Vitamin C. It helps stabilise and strengthen collagen fibres. Studies show that a Vitamin C deficiency can accelerate skin aging.

Best Vitamin C-Rich Foods:

Citrus fruits (oranges, kiwis)
Red bell peppers
Berries
Leafy greens

🚫 Waste of Money: Expensive Vitamin C creams without stabilising ingredients – most oxidise quickly and lose potency.

3. Retinol & Bakuchiol – Proven Anti-Aging Skincare

✅ Retinol Works, But It Takes Time

Retinol (Vitamin A) stimulates collagen production by speeding up cell turnover and reducing wrinkles. However, it can be irritating for menopausal skin.

Bakuchiol is a plant-based alternative that provides similar benefits without the irritation.

🚫 Waste of Money: Low-strength retinol creams – opt for dermatologist-recommended formulations.

4. LED Light Therapy – Is It Worth It?

✅ Clinically Proven for Collagen Production

Red and near-infrared LED therapy has been shown to increase collagen density, reduce wrinkles, and improve skin tone. Home LED masks can be effective if used consistently.

Best LED Therapy Options:

Red light therapy (630-700nm wavelength) – boosts collagen
Near-infrared therapy (800-850nm wavelength) – improves elasticity

🚫 Waste of Money: Cheap LED masks with low power output – they don’t penetrate deep enough to stimulate collagen.

5. Protein-Rich Diet – Your Natural Collagen Factory

✅ Diet Plays a Huge Role

Collagen is made from amino acids, so eating enough protein is crucial. Research shows that a diet rich in lean protein, eggs, and bone broth helps maintain skin structure.

Best Protein Sources for Collagen Production:

Bone broth
Oily fish (salmon, mackerel)
Grass-fed meats
Eggs (rich in proline, a key collagen-building amino acid)

🚫 Waste of Money: Expensive “collagen-boosting” snacks – regular whole foods provide better benefits.

6. Exercise & Collagen – The Unexpected Connection

✅ Weight Training Stimulates Collagen Production

Studies show that strength training and resistance exercise improve skin elasticity by increasing blood flow and collagen synthesis.

🚫 Waste of Money: Anti-aging supplements without lifestyle changes – exercise is just as important.

Collagen Myths Debunked

🚫 Collagen creams work like supplements – They don’t. Collagen molecules are too big to absorb through the skin.
🚫 Drinking collagen instantly plumps your skin – It takes weeks or months to see real results.
🚫 Expensive collagen-boosting facials are essential – Some help, but home care and nutrition make a bigger impact.

Final Verdict: What Works and What’s a Waste?

✅ Worth It – Science-Backed Collagen Boosters

✔ Hydrolysed Collagen Peptides – Proven to improve skin elasticity and hydration. Look for marine or bovine collagen with Vitamin C for better absorption.
✔ Vitamin C – Essential for collagen production. Found in citrus fruits, bell peppers, and berries.
✔ Retinol & Bakuchiol – Retinol is clinically proven to boost collagen, while bakuchiol is a gentler, plant-based alternative.
✔ LED Light Therapy (Red & Infrared Light) – Stimulates collagen production and improves skin elasticity.
✔ Protein-Rich Diet – Provides amino acids that support collagen synthesis. Eat eggs, fish, and lean meats.
✔ Strength Training & Resistance Exercise – Increases natural collagen production by improving circulation and skin structure.

❌ Waste of Money – What Doesn’t Work

✖ Collagen Creams – Collagen molecules are too large to penetrate the skin, making these ineffective.
✖ Cheap LED Devices – Low-power, unregulated LED devices won’t deliver the right wavelengths to stimulate collagen.
✖ “Collagen-Boosting” Snacks & Gummies – Often overpriced and contain minimal collagen compared to powders or whole foods.

While menopause naturally reduces collagen, the right lifestyle choices, supplements, and treatments can slow the process. Science supports collagen peptides, Vitamin C, red light therapy, and strength training, while many skincare gimmicks are just marketing tricks.

Key takeaway: Focus on nutrition, high-quality supplements, and evidence-backed skincare to maintain firm, youthful skin during menopause.

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References

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Can You Boost Collagen Naturally? What Really Works vs. What’s a Waste of Money