Collagen and Hormones: How It Affects Women

Hormonal health is an intricate and vital aspect of every woman’s life. Whether you’re navigating the monthly ups and downs of PMS or entering the life-altering stage of menopause, your body is undergoing significant shifts—and collagen plays a surprisingly important role in that journey.

Collagen, the most abundant protein in the human body, is not just about glowing skin and strong joints. It’s also intimately connected with hormonal changes, especially estrogen levels. As these hormones fluctuate or decline, your body’s ability to produce and maintain collagen changes too.

Let’s explore the connection between collagen and hormonal health, and how supporting collagen levels can ease some of the discomforts associated with PMS and menopause.

Understanding Collagen: The Basics

Collagen is the structural protein that forms the building blocks of skin, bones, tendons, ligaments, and connective tissues. It keeps your skin firm, your joints cushioned, and your internal systems running smoothly.

There are over 28 types of collagen, but for women’s health, the most relevant are:

Type I: Found in skin, bones, tendons – gives strength and structure
Type II: Found in cartilage – important for joint health
Type III: Found in skin and blood vessels – helps elasticity and circulation

Collagen production naturally decreases after your mid-20s and drops more sharply during hormonal transitions.

Collagen and PMS: The Monthly Hormonal Rollercoaster

PMS (premenstrual syndrome) occurs in the luteal phase of the menstrual cycle, when estrogen and progesterone begin to decline. These hormonal changes can affect everything from your mood to your digestion—but they also influence collagen levels.

How PMS Affects Collagen

Increased inflammation: Hormonal shifts can cause inflammatory responses, which break down collagen more quickly.
Heightened cortisol levels: PMS often comes with stress, and elevated cortisol (the stress hormone) has been shown to inhibit collagen synthesis.
Water retention and skin issues: Some women notice puffiness or breakouts during PMS. This is due in part to reduced skin barrier function linked to fluctuating collagen levels.

How Collagen Can Help During PMS

Supports mood and stress management: Collagen contains glycine, an amino acid that helps promote calm and improve sleep quality.
Reduces joint and muscle pain: Many women experience body aches during PMS, and collagen supports tissue repair and reduces inflammation.
Improves skin resilience: Collagen can help reduce the dullness or breakouts some women experience before their period.

Collagen and Menopause: Estrogen’s Exit and Its Impact

Menopause marks a major hormonal milestone—the permanent end of menstruation and a steep decline in estrogen levels. Estrogen is crucial for stimulating collagen synthesis, which is why many women notice sudden skin aging, joint stiffness, and thinning hair during this phase.

Effects of Estrogen Loss on Collagen

Women lose up to 30% of their collagen in the first five years after menopause.
Skin becomes thinner, drier, and less elastic.
Joint and bone issues may arise due to the weakening of cartilage and connective tissue.
Hair may become brittle and nails weaker, both of which are collagen-dependent structures.

How Collagen Can Support You During Menopause

Rebuilds skin firmness and hydration: Collagen peptides have been shown in studies to improve skin elasticity and reduce wrinkles in postmenopausal women.
Reduces joint discomfort: Supplementing with Type II collagen may relieve joint pain, stiffness, and improve mobility.
Supports bone density: Collagen is a critical component of bone structure and may help combat osteopenia or osteoporosis when combined with calcium and vitamin D.
Aids vaginal tissue repair: Estrogen loss can thin vaginal walls; collagen may help strengthen connective tissue and improve overall comfort.

Lifestyle Tips: Supporting Collagen Through Hormonal Shifts

Whether you’re dealing with PMS or menopause, supporting collagen production is key. Here’s how to do it naturally:

1. Eat Collagen-Boosting Foods

Include foods rich in:

Protein (chicken, fish, eggs, beans)
Vitamin C (citrus fruits, berries, bell peppers)
Zinc and copper (nuts, seeds, shellfish)
Bone broth – a direct source of natural collagen

2. Supplement Wisely

Consider taking a hydrolyzed collagen peptide supplement (10–15g/day), especially one combined with vitamin C or hyaluronic acid.

Look for:

Type I and III collagen for skin, hair, and nails
Type II collagen for joints and cartilage
Marine collagen for a more bioavailable option (great for skin health)

3. Manage Stress

High cortisol levels hinder collagen production. Try:

Meditation or deep breathing
Gentle exercise like yoga
Herbal support (adaptogens like ashwagandha)

4. Avoid Collagen Killers

Limit exposure to:

Smoking
Refined sugar
Excess sun exposure
Chronic sleep deprivation

These all accelerate collagen breakdown and skin aging.

Final Thoughts: Collagen Is a Lifeline During Hormonal Shifts

PMS and menopause can feel like a battle, but collagen is a secret weapon in your self-care toolkit. It helps buffer the physical effects of hormone fluctuations, supports your skin, joints, mood, and overall vitality.

By staying informed and taking simple, consistent steps—like eating well, supplementing smartly, and managing stress—you can feel stronger and more in control of your body, no matter what hormonal phase you’re in.