Ageing
8 Ways to Support Collagen Before and After Menopause
By Samantha Miller, Clinical Skin Therapist, Clinical Educator & Founder of The Naked Chemist. 30 years in clinic. Over twenty thousand faces treated. | Updated: October 2026
Menopause is a significant life change.
One moment, your skin is plump, radiant and youthful.
The next minute, gravity has declared war on your face.
Fine lines deepen, your jawline softens into jowls, and that youthful glow disappears.
I’m not just talking about ageing.
These changes in your skin accelerate, triggered by shifting hormones.
But what exactly causes this dramatic drop in collagen, and how can you slow it down?
The good news: you can take back control.
After 30 years in clinic, let me walk you through how to support collagen before and after menopause.
Direct Answer
In the first five years of menopause, women can lose up to 30% of their skin collagen as oestrogen falls. You can’t stop it, but you can slow it. Daily SPF, peptides, retinoids, a protein-rich diet and calm, un-stripped skin all help. Collagen supplements may improve skin elasticity, and HRT has been linked to thicker skin with more collagen.
Here’s what I’ll cover.
In This Article
First, the short version.
✓ Key Takeaways
- Women can lose up to 30% of their skin collagen in the first five years of menopause, then around 2% a year after that.
- UV and inflammation from harsh products are the biggest collagen destroyers you can control.
- Peptides, retinoids, antioxidants and daily SPF protect and support the collagen you have.
- Hydrolysed collagen supplements have been shown to improve skin elasticity in about 8 weeks.
- HRT is linked to thicker skin with more collagen. Talk to your healthcare professional about whether it suits you.
Collagen Loss
When you think of menopause, hot flushes and mood swings often come to mind, but another, less-discussed change is happening in your skin: collagen loss.
Studies show that during the first five years of menopause, women can lose up to 30% of their collagen, the protein that maintains skin firmness and elasticity (Brincat, 2000). After that initial drop, the decline continues more slowly, at about 2% per year.
This significant collagen loss leads to visible signs of ageing, such as sagging cheeks, deeper wrinkles, and skin that feels thinner and more fragile.
- Jowls and a softer jawline: skin loses its structural support.
- Wrinkles and fine lines: decreased elasticity makes fine lines more visible.
- Dryness and dullness: skin becomes thinner, struggles to retain moisture and reflects less light.
- Laxity and sagging: without collagen to keep it taut, skin droops and forms jowls.
Many women also notice dry, itchy skin at this stage. I cover that in my guide to itchy skin during menopause.
Why Collagen Is Important
Collagen acts as the scaffolding of youthful, firm skin. It gives your complexion its smooth texture, volume and elasticity.
As collagen production slows, these structural qualities begin to diminish. In menopause, the decline speeds up because of hormonal changes, particularly falling oestrogen. The result is thinner, duller skin that’s more prone to sagging and wrinkles.
Support Collagen Before and After Menopause
Collagen isn’t lost overnight. Internal changes and external aggressors slowly chip it away. Some are out of our control, like ageing, and others are within it.
Let’s look at this in more detail:
1. UV Radiation: Collagen’s Worst Enemy
Sunlight, especially UVA, penetrates deep into the dermis, where your collagen lives. UV rays activate enzymes called matrix metalloproteinases (MMPs), which break down collagen and elastin fibres.
The result? Thinner skin, deepening lines and premature sagging. Even brief unprotected exposure can fast-track this process. This is why daily sun protection is non-negotiable.
2. Harsh Ingredients and Stripping Products
Strong surfactants, astringent toners and aggressive exfoliants can disrupt your skin’s protective barrier. When it becomes compromised, inflammation increases, and inflammation is a key trigger of collagen breakdown.
Overusing harsh products can deplete the skin’s natural moisturising factors, leaving it dry, irritated, and more vulnerable to barrier damage.
Collagen, HRT and Supplements
These are the questions I’m asked most in clinic.
Does HRT help with collagen loss?
Declining oestrogen is a major driver of collagen loss. Studies show that women on HRT tend to have thicker skin, fewer wrinkles, and better skin hydration (Brincat, 2000; Shah & Maibach, 2001). HRT isn’t right for everyone, so talk to your healthcare professional to see if it suits you.
Do collagen supplements work?
Hydrolysed collagen peptides, also known as collagen hydrolysate, have shown promising results. In a placebo-controlled study, women taking specific collagen peptides had measurably better skin elasticity after 8 weeks (Proksch et al., 2014). Bonus points if your diet includes vitamin C, which your body requires to make collagen.
Can I take collagen supplements with HRT?
No known interaction exists between collagen supplements and HRT, and many women use both. As with any supplement, check with your healthcare professional first, especially if you take other medication.
8 Powerful Ways to Support Collagen Loss
The good news is that you can fight back and protect your collagen as you move through menopause and beyond.
1. Supercharge Your Skincare with Peptides
Peptides are short chains of amino acids that signal your skin to repair and regenerate. Copper peptides, like those in my DNA Age Delay Skin Shot, support collagen, improve firmness and soften the look of fine lines.
2. Feed Your Skin with Collagen-Building Protein
Your body can’t make collagen without the right building blocks. A protein-rich diet (think fish, tofu, lentils, eggs, and chicken) provides the amino acids your skin needs. Food is your first skincare.
3. Explore Hormone Support with HRT
HRT can help rebalance hormone levels and support skin thickness and elasticity. Talk to your healthcare professional to see if it’s right for you.
4. Consider a Collagen Supplement
Choose hydrolysed collagen peptides and take them consistently for at least 8 weeks.
5. Reduce Sugar and Processed Carbs
Sugar triggers glycation, a process where sugar molecules bind to collagen, making it stiff and brittle. Cutting back on processed foods and refined carbohydrates helps preserve your skin’s suppleness.
6. Flood Your Skin with Antioxidants
Free radicals significantly contribute to collagen breakdown. Fight them with a diet rich in colourful fruits and vegetables, plus topical antioxidants such as vitamin C, niacinamide, and resveratrol.
7. Never Skip Sunscreen. Ever.
No single product protects your collagen more than SPF. Choose a broad-spectrum sunscreen with SPF 30 or higher and apply it daily, rain or shine, because UVA penetrates clouds.
8. Use Retinoids for Real Collagen Support
Retinoids, like retinol and tretinoin, are gold-standard ingredients that support collagen, speed up cell turnover and reduce pigmentation, like the retinoid in my A+ Skin Shot. With consistent use, they visibly improve texture and firmness over time. Start slowly if your skin is reactive.
Two products I use in clinic for menopausal skin:
DNA Age Delay Skin Shot
Copper peptides and New Zealand māmaku black fern support collagen and firm thinning skin. Horse chestnut calms visible redness, and hyaluronic acid replenishes hydration.
Best for: thinning skin, loss of firmness, fine lines and redness.
Seal it in at night with a rich cream.
Reset Age-Defying Cream
A rich cream with five skin-identical ceramides, phospholipids and squalane, plus peptides and a gentle retinoid to support firmness and soften the look of fine lines.
Best for: dry, mature skin and loss of firmness.
Here’s what I recommend to every woman I treat at this stage.
Founder Insight
“Menopause is when I see women panic-buy the strongest products they can find. That’s the opposite of what menopausal skin requires. Thinner skin is more reactive, and inflamed skin loses collagen faster. Protect it from the sun, feed it peptides and protein, keep it calm, and stay consistent. That’s what makes the difference over years, not weeks.”
Samantha Miller, Clinical Skin Therapist & Founder of The Naked Chemist
So what does it all come down to?
The Naked Truth
I’ve been treating women’s skin for 30 years, and menopause is where I see the biggest change in the shortest time. Women come into my clinic and tell me their face changed in a year. They’re not exaggerating. Losing up to a third of your collagen in five years is a lot, and it shows.
Here’s what I want you to know. It’s not your fault, and it’s not too late. You can’t stop collagen loss, but you can slow it down, and the women who do are spending the most money.
They’re the ones who wear sunscreen every single day. They eat enough protein. They use a peptide serum and a retinoid, and they don’t strip their skin with harsh cleansers and scrubs. They keep their skin calm because inflamed skin loses collagen faster. And they have an honest conversation with their healthcare professional about HRT and whether a collagen supplement suits them.
None of it is complicated. It just takes consistency, month after month. That’s where most people fall, not in knowing what to do, but in keeping it going.
So start with the basics and build from there. Your skin will thank you in five years.
The beauty of menopause lies not in the changes we face, but in how we adapt, thrive and glow.
Still have questions? These are the ones I’m asked most.
FAQs
Does collagen help with menopause?
It can help your skin. Hydrolysed collagen supplements have been shown to improve skin elasticity in around 8 weeks. Collagen won’t treat other menopause symptoms, but it can support skin that’s losing firmness.
Can I take collagen supplements with HRT?
No known interaction exists between collagen supplements and HRT. Check with your healthcare professional before starting any supplement, especially if you take other medication.
Does HRT help with collagen loss?
Yes, for many women. Studies have shown that women on long-term HRT tend to have firmer, more elastic skin with fewer wrinkles. HRT isn’t right for everyone, so discuss your options with your healthcare professional.
Why does collagen loss accelerate during menopause?
Collagen loss during menopause is mainly linked to falling oestrogen, a hormone that plays a key role in collagen production. As oestrogen drops, collagen production slows, and existing collagen breaks down faster.
How much collagen do women lose during menopause?
Up to 30% in the first five years of menopause, then around 2% a year after that.
Can I slow down collagen loss after menopause?
Yes. Use peptides and retinoids, eat a protein-rich, antioxidant-rich diet, and wear sunscreen daily. A collagen supplement can also help support your skin.
How long does it take to see results from collagen supplements?
Studies show improvements in skin elasticity after about 8 weeks of consistent use.
Can cosmetic treatments help with collagen production?
Treatments such as microneedling, laser resurfacing and chemical peels can stimulate collagen production when done correctly. Overuse or poor technique can cause inflammation and damage, so always see a qualified professional and allow time for your skin to recover between treatments.
Ready to support your skin through menopause?
Explore my mature skin routine, built for thinning, dry, menopausal skin.