Skin during the menopause: Why collagen levels drop – and what really helps

It rarely happens overnight. It tends to take months. The skin, which has been reliable for decades, begins to change: it feels drier and thinner, and loses its elasticity. Wrinkles that used to appear only when you smiled now remain visible. Rings fit differently because the skin on your hands has become thinner. Wounds take longer to heal after a scratch.

Many women attribute this to „growing older“ back – and overlook the real trigger. It isn’t time. It is Oestrogen.

Why oestrogen regulates collagen

Collagen is produced by specialised cells, the Fibroblasts. And these fibroblasts carry oestrogen receptors. This is the key point: oestrogen is not just a reproductive hormone – it sends a direct signal to the skin to produce collagen, elastin and hyaluronic acid, to maintain skin thickness and to regulate sebum production.

As long as oestrogen levels remain high, this signal remains consistent. During perimenopause, it begins to fluctuate, and during the menopause, it drops. As a result, the signal to the fibroblasts is silenced. The skin simply no longer receives the instruction to regenerate at its usual rate.

That is why skin changes during the menopause are not merely a cosmetic issue, but the visible result of hormonal changes throughout the body.

The figure that explains it all

In the article „Collagen from the age of 30“ The discussion centred on the ‘one per cent rule’: from around the age of 25, collagen production declines by about 1 per cent per year. During the menopause, this gentle decline turns into a precipice.

The much-cited work by Brincat et al. shows: In the the first five years after the menopause can be up to 30 % of skin collagen be lost. After that, the value drops by about 2 % per year. Skin thickness also decreases measurably during this phase – by around 1–3 mm per year.

Particularly revealing: the collagen content of the skin correlates in these studies more so with the passing of the years since the menopause than simply with advancing age. Two women of the same age can have very different skin conditions – depending on how long their oestrogen levels have been low. It has therefore been proven that this is not simply a case of „getting older“, but rather a hormonal change with its own dynamics.

What’s changing – beyond the skin

• Skin. Lower levels of hyaluronic acid and sebum result in drier, less plump skin. The dermis becomes thinner, elasticity decreases, and fine lines turn into deep wrinkles. Wound healing slows down.
• Hair and nails. Hair often becomes finer, and nails more brittle. Although both are made of keratin, the collagen-dependent connective tissue surrounding the hair follicles and nail beds also changes. You can find out which nutrients are important here in the article Hair, skin and nails.
• Bones. The same process is happening here: the drop in oestrogen accelerates bone loss, and the organic bone matrix consists of around 90% collagen. Skin and bones lose the same protein – it’s just that you notice it in the skin first.

What really helps – a honest assessment

First things first: there is no way to reverse the menopause, and no measure can replace the missing oestrogen. The aim is different – to slow down the decline, support the tissue and keep the skin, joints and bones resilient. Listed according to the available evidence:

1. Sun protection – now more than ever

UV radiation is by far the biggest external driver of collagen breakdown; it activates the enzymes (MMPs) that break down existing fibres. With a smaller collagen reserve, every instance of UV damage has a greater impact. Applying a broad-spectrum SPF 30 to 50 in the morning remains the most effective anti-ageing measure of all – the study by Hughes et al. (2013) showed 24% less skin ageing with daily use.

2. Topical active ingredients backed by evidence

What has been proven to be effective for the skin are Retinoids (the most thoroughly researched topical collagen stimulators) and a Vitamin C serum as an antioxidant protective layer. To be honest: creams „containing collagen“ do not deliver collagen to the dermis – the molecule is too large for that. What actually works are signalling substances and antioxidants, not the collagen in the jar.

3. Hormone therapy – a medical decision

Studies show that systemic or topical oestrogen therapy can improve collagen levels, skin thickness and elasticity. It is important to note that menopausal hormone therapy is a medical decision, which is based on menopausal symptoms and an individual’s risk profile – not as a cosmetic procedure. This decision should be left to a doctor, not discussed in a blog post.

4. Protein and vitamin C

The body rebuilds collagen from amino acids – to do this, it needs sufficient protein (from the age of 50, around 1.2–1.5 g per kilogram of body weight) and Vitamin C as an essential cofactor. Without vitamin C, the protein we consume cannot be converted into stable collagen. This isn’t just a technicality; it’s biochemistry.

5. Strength training – twice as beneficial

Collagen synthesis is mechanosensitive: tensile and compressive stress stimulates fibroblasts to produce more collagen – in tendons, ligaments and bones. During the menopause, there is a second reason: strength training is one of the most effective ways to combat accelerated bone loss. One session, two benefits.

6. Sleep and stress

Most tissue repair takes place during deep sleep, when growth hormone levels peak and stimulate the fibroblasts. It is precisely this type of sleep that is often disrupted during the menopause – and chronically elevated cortisol levels further inhibit collagen synthesis. Protecting your sleep is not a luxury here, but skincare from within.

7. Collagen peptides

Hydrolysed collagen peptides – collagen broken down into short fragments by enzymes – are absorbed in the gut to a degree of over 90% and can be detected in the blood within a few hours. In the double-blind study by Proksch et al. (2014) Skin elasticity in women aged between 35 and 55 improved significantly after eight weeks compared with the placebo – the effect was still measurable four weeks after the end of the study.

To put it plainly: collagen peptides are no oestrogen replacement. They provide the skin with building blocks and stimulate synthesis, thereby supporting the balance between synthesis and breakdown – but they do not restore the missing hormonal signal.

What counts: the interaction

No single solution can stop the menopause. If you sleep poorly, no serum can make up for it. If you don’t get enough vitamin C, you can take as many peptides as you like – your body won’t be able to utilise them. What works is a combination of factors: consistent sun protection, evidence-based active ingredients on the skin, sufficient protein and vitamin C, regular strength training, undisturbed sleep – and, as a building block from within, hydrolysed collagen peptides in a form that the body can actually absorb.

In response to the Form depends on this. In liquid form, the breakdown and dissolution stage in the stomach is bypassed, and absorption begins immediately. The Bettervita Pro Active Advanced Liquid Collagen combines 10,000 mg of hydrolysed collagen peptides (types I and III) (Fortigel®) with vitamin C – the co-factor without which the process cannot take place – with hyaluronic acid (the very molecule whose levels fall along with oestrogen), zinc and silicon. As an integral part of the Morning routine it becomes part of the daily routine during the menopause.

The menopause doesn’t turn back the collagen clock. But you can slow down the process – a little bit every day.