Can collagen help with menopause skin and bone changes?

What does the bone research say?

The main study is König and colleagues (2018): a randomised, double-blind, placebo-controlled trial of 131 postmenopausal women with reduced bone density (average age about 64). Participants took 5 g a day of specific collagen peptides or a maltodextrin placebo for 12 months. Bone density T-scores improved slightly at the lumbar spine and femoral neck in the collagen group, while the placebo group drifted down; the authors reported roughly +3% at the spine and +6.7% at the femoral neck versus losses of about 1% in placebo. Blood markers of bone formation rose and a resorption marker fell relative to placebo.

Important caveats: it is one trial, part-funded by the peptide's manufacturer, and 29 of 131 women did not complete it. It has not changed any guidelines. The Australian Institute of Sport classes collagen as Group B (emerging evidence).

And skin?

Menopause is associated with reduced skin collagen and thickness, and many collagen trials report improved skin hydration or elasticity. However, a 2025 meta-analysis in the American Journal of Medicine (Myung and Park; 23 randomised trials, 1 474 people) found pooled benefits disappeared in higher-quality and non-industry-funded trials. Industry disputes that analysis. Our reading: possible small effects on skin, with uncertainty about size. See does collagen help skin and wrinkles.

What matters more for bones after menopause?

Collagen, if used, is an add-on.

If you want to try it

A reasonable trial-style dose is 5 to 10 g a day for at least 6 to 12 months. As of October 2026 in South Africa, ATP Fitness Hydrolysed Collagen costs R950 for 910 g (R10.44 per 10 g, or about R5.22 per 5 g), and The Harvest Table Bovine Collagen 800 g is R909 (R11.36 per 10 g). One honest ATP trade-off is that it is unflavoured and publishes no third-party certificate; Biogen's Peptan (a named peptide) costs more per dose, at R12.81 to R14.64 per 10 g. Our collagen comparison and collagen for menopause article cover choices in more detail.

Note that the trial used a specific peptide product; generic powders may differ, and there is no evidence that collagen prevents or reverses osteoporosis.

When to see a doctor

Speak to your doctor about menopause symptoms, fracture risk, loss of height, or persistent bone pain. Do not stop prescribed bone or hormone treatment in favour of collagen. If you are on medication, have kidney disease or a fish or beef allergy, check before starting. Collagen is not a pregnancy or under-18 supplement; get advice first in either case.

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