Menopause can steal 30% of your collagen — and you’ll notice it everywhere

“A decline in estrogen causes a drop in collagen production during menopause. Estrogen is important for the production of collagen and elastin in the skin and connective tissue. When we go through menopause, the estrogen levels will decrease and will, in turn, cause the reduction of collagen production and also accelerate the breakdown of collagen. This sudden deficit in collagen leads to thinner, drier, and less elastic skin, resulting in sagging and wrinkles. Estrogen binds to receptors in skin cells, especially fibroblasts in the dermis, prompting them to produce collagen and elastin. When estrogen levels plummet during menopause, these receptors lose activation, leading to a drastic reduction in collagen synthesis and maintenance. To help preserve the collagen in the skin, estrogen also promotes hydration in a form of hyaluronic acid.

Collagen is a key component of bones, cartilage, tendons, and ligaments, providing strength and flexibility. When collagen production declines, bone density can decrease, increasing the risk of osteoporosis and fractures, while joints may become stiffer and more prone to pain or injury due to cartilage weakening. Collagen supports keratin formation, essential for healthy hair and nails. Hair may thin or shed more easily, and nails may become brittle or ridged as collagen declines. In the mouth, collagen loss weakens gums and oral tissues, contributing to gum recession and dental instability.

Collagen also maintains the structural integrity of fascia, the connective tissue that supports internal organs. Reduced collagen weakens organ support, sometimes contributing to pelvic floor issues such as prolapse or urinary incontinence after menopause. Muscles rely on collagen for attachment and resilience. Reduced collagen levels contribute to sarcopenia — the gradual loss of muscle mass and strength that often accelerates after menopause. Connective tissue around muscles also loses elasticity, affecting posture, movement, and recovery after physical stress.

Non-invasive treatments like EMBODY are proven to help recondition and strengthen the core muscles, while Exion Body combines monopolar radiofrequency and ultrasound to tighten and firm the skin at a deeper level. Pure Impact uses Electrical Stimulation Modules (EMS) to activate and tone the muscles in the abdomen, thighs, and glutes — replicating plyometric workouts without the intensity or joint strain of traditional workouts.

Can collagen be restored or slowed?

While full restoration of youthful collagen levels is unlikely, scientific evidence shows the process can be slowed and partially reversed. Combining oestrogen modulation with supplementation, good nutrition, sun protection, and collagen-stimulating treatments offers the best long-term outcomes for maintaining skin strength and elasticity. Oestrogen and hormone replacement therapy (HRT) can reactivate fibroblast activity, improving collagen synthesis, dermal thickness, and elasticity. However, HRT carries potential risks — including increased risks of blood clots, stroke, and certain cancers — so it must be prescribed under strict supervision.

Nutrition and supplements can also help with collagen synthesis. Collagen peptides may help a little in skin elasticity, firmness and hydration. Retinoids and Vitamin C can help stimulate collagen-forming genes. Food rich in amino acids can help support the integrity of collagen in the body. Professional treatments such as microneedling, laser therapy, and radiofrequency-based systems can induce natural collagen and elastin regeneration through skin’s wound-healing mechanisms.

Facial skin is thinner, more expressive, and structurally more complex, while body skin is thicker, more fibrous, and exposed to different types of stress and movement. Facial skin is thinner and more vascular, with a higher concentration of collagen-rich fibroblasts that respond to facial movement and hormonal fluctuations. In contrast, body skin is thicker and less expressive, meaning collagen loss there shows up as looseness and texture change rather than contour alteration. Collagen loss in the face reshapes contours and deepens wrinkles, while in the body, it flattens tone, loosens skin, and degrades firmness.

By establishing a comprehensive approach combining skincare, nutrition, exercise, and mental health, women can feel empowered and maintain vibrancy during this stage of life. Skincare routines such as incorporating moisturisers with hyaluronic acid, ceramides, and peptides to boost hydration and strengthen the skin’s protective barrier. Daily application of sunblock minimises UV damage, which accelerates collagen breakdown and skin aging. Retinoids and antioxidants like vitamin C to stimulate collagen production and reduce oxidative stress.

Self-care practices include a diet rich in collagen-supportive nutrients — vitamin C, amino acids, and omega-3 fatty acids — to naturally support skin, joint, and tissue health. Regular physical activity improves circulation, muscle tone, and overall vitality, helping skin appear firmer and more resilient. Drinking plenty of water maintains skin elasticity and aids detoxification. Management of stress is also important as high levels of cortisol can impact collagen production and skin health. Quality and ample sleep allows regenerative processes to occur effectively, enhancing skin repair and emotional resilience.”

Dr. Sue Ho is the Lead Doctor (Women’s Health) at PROLOGUE Centre for Women’s Wellness