Hello, midlife—thanks for the sagging skin and achy joints, and, hey, some new wrinkles, too! If you’ve been seeing these unwelcome changes, they may well be from less collagen in your body, just another sideshow of the decline of estrogen. You may have heard that collagen supplements could give a boost to skin, joint, and bone health—and that different types of collagen are available. But will they really help, and which one is best for you? We’re going to sort that out for you, explain what the research shows, and tell you how a Midi Health clinician—trained in all aspects of midlife health—can help.
Collagen supplements are everywhere, from your social media feed to the aisles of pharmacies, big-box stores, and more. And there are so many types of collagen, it’s head-spinningly confusing. What’s the difference between types I and II, and do you need marine or hydrolyzed (whatever the heck that is)? All you know for sure is that your joints have become achy and your skin is looking droopy, and you’ve heard that collagen can help.
Yes, for midlife women experiencing a steep decline in natural collagen production, collagen supplementation may be beneficial to a degree for skin health, joint pain, and bone mineral density. And to keep it simple, you really need to pay attention to only a few types of collagen for menopause.
We’ll go over what you need to know, including what the different types of collagen may be best for, what the research actually supports, and how collagen supplements fit in with hormone therapy. And we’ll explain how a menopause-trained clinician (like one at Midi) can help you figure out whether collagen is a good option to try and whether other treatments may help as well.
- TK
What Is Collagen, and Why Does It Decline After Menopause?
Collagen is the body’s main structural protein, which acts like a scaffolding that provides strength and support for skin, muscles, bones, and ligaments. It plays a big role in replacing dead skin cells and helping new ones grow, giving strength and elasticity to your skin, helping blood clot, and protecting your organs.
Collagen production naturally declines as we age, starting in your mid to late 20s and becoming a lot more intense in midlife. That’s because estrogen stimulates collagen production, so as estrogen levels fluctuate and decline during perimenopause and menopause, the production of collagen drops steeply. Research suggests that women’s skin may lose up to 30% of its collagen during the first 5 years after menopause, followed by an average decline of about 2% each year over the next 15 years.
As collagen production drops, the effects can become pretty obvious. Skin starts to lose its firmness, and you may notice that it’s dryer, saggier, and has less elasticity. Jowls can appear, along with new lines from your nose to the corners of the mouth, undereye bags, and larger pores.
And collagen loss isn’t just a skin-appearance issue—it can also contribute to slower wound healing, achy or stiff joints, and possible bone loss.
How Many Types of Collagen Are There?
Trying to find the right collagen for menopause can feel overwhelming—there are so many options out there. Scientists have identified 28 types of collagen in the human body, but 3 types—types I, II, and III—make up 80% to 90% of it.
There are 5 types you most often hear about:
- Type I: provides structure to skin, bones, tendons, and ligaments
- Type II: found in elastic cartilage and provides joint support
- Type III: found in muscles, blood vessels, and organs; helps support wound healing and tissue elasticity
- Type IV: found in the thin supportive layer that connects the outer and deeper layers of your skin
- Type V: found in your eye’s cornea, hair, some layers of skin, and placental tissue
Most collagen supplements contain type I collagen, followed by types II and III.
Type I Collagen: The Backbone of Skin and Bone
Type I collagen makes up 90% of the body’s collagen. It’s found in the skin, bones, organs, tendons, cornea, fascia, and teeth, and it helps keep body tissue strong and stable.
It plays an essential role in helping skin stay elastic, hydrated, smooth, and strong, as well as in minimizing wrinkles. When estrogen begins to decline around menopause, there’s a big loss of type I collagen. This can lead to thinner skin and more wrinkles, and it can even affect your bones and joints.
Type I collagen supplements are typically found in two forms:
- Bovine collagen: This powdered supplement is mainly made from cow bones, hide, and connective tissue. Research has found that bovine collagen may help improve skin elasticity, increase moisture, and reduce wrinkles. Another small 2025 study divided 66 women into two groups, with one group taking a specific bovine collagen supplement and the other taking a placebo. Participants in the collagen group had less pronounced eye wrinkles and better elasticity and hydration. (However, this was a small study, and it included only white women, so more large-scale, diverse research is still needed.)
- Marine collagen: This is made up of the skin, scales, and bones of fish, plus jellyfish, sponges, and sea urchins. It’s usually sold as hydrolyzed collagen, which is more easily absorbed. Studies of marine-derived collagen supplements have shown that they may help with better hydrated skin, more elasticity, and less pronounced wrinkles.
Type II Collagen: What Does It Do for Joints?
Type II collagen is the main collagen in our body’s cartilage, which is the smooth connective tissue that cushions joints, reduces friction between bones, and absorbs shock. Supplements that contain it are largely made up of chicken sternum cartilage, typically sold as a capsule or a pill.
Research on type II collagen supplements suggests that they may help arthritis joint pain. That could benefit women during menopause: Declining estrogen rates can result in joint stiffness, pain, and inflammation. Plus, women who are in postmenopause have a higher risk of osteoarthritis.
Type III Collagen (and the Minor Types IV, V, and X)
In your skin, type III collagen is often found alongside type I collagen, helping keep it strong and hydrated. It’s also found in your vascular system, internal organs, and gut lining.
As a supplement, type III collagen (which is sourced from cows and pigs) is generally paired with type I. One small study found that a supplement combining the two types improved skin elasticity and hydration over 8 weeks. Other research suggests that the combo may significantly improve joint pain and stiffness in people with osteoarthritis.
While types I, II, and III are the most common forms of collagen—both in the body and in supplements—there are three others worth noting:
- Type IV: primarily found in the skin; helps heal wounds and supports kidney function
- Type V: found in the placenta and hair; helps type I collagen maintain skin and hair health
- Type X: found in the skin, cornea, placenta, and bone; works with type I and III to regulate the size of collagen fibers—in supplements, it’s sometimes added to multi-collagen blends
True Stories Of Transformation
Where Do Collagen Supplements Come From?
Collagen supplements typically use collagen from five main sources. Besides bovine collagen and marine collagen, those sources are:
- Chicken: This collagen is sourced from the sternum, skin, and cartilage of chickens. It’s where you’ll primarily find type II collagen.
- Eggshell: This is sourced from the thin inner lining (membrane) of chicken eggs. It’s usually a mix of types I, V, and X, and it can also contain elastin and hyaluronic acid.
- Porcine: This is sourced from the skin, bones, and connective tissue of pigs. Like bovine collagen, it’s naturally rich in types I and III.
Vegan collagen is another supplement option—but it’s important to note that collagen is an animal-derived product, so vegan collagen is not actually collagen. Instead, it typically contains ingredients like amino acids, vitamin C, zinc, antioxidants, and plant extracts, all of which may support the body’s production of collagen.
One health concern to know: If you have a diagnosed allergy—say, to fish or eggs—it’s super important to stay away from supplements sourced from that allergen.
Hydrolyzed Peptides vs. Gelatin vs. Undenatured Type II: What Is the Difference?
Collagen supplements typically come in three forms: hydrolyzed collagen (also known as collagen peptides), gelatin, and undenatured type II collagen.
Which Type of Collagen Should You Choose for Skin, Joints, or Bones?
Different types of collagen supplements have similar benefits, but if you’re taking collagen for menopause side effects, certain types have some evidence behind them:
- For skin hydration and wrinkles: Hydrolyzed type I collagen peptides are the form most often used in clinical trials that look at how collagen supplements improve skin. (Vitamin C may support collagen production, so make sure you’re getting enough of that vitamin in your diet.)
- For joint pain and mobility: Both hydrolyzed collagen peptides and undenatured type II collagen have been shown in studies to potentially help ease joint pain from osteoarthritis.
- For bone health: Research found that hydrolyzed type I collagen peptides may help improve bone mineral density and muscle function, especially when paired with calcium and vitamin D.
When looking for a collagen supplement, look for one that’s third-party tested, since supplements are not regulated by the FDA.
What Does the Evidence Actually Show (and What Doesn’t It)?
A lot of the research done on collagen supplements relates to skin and joint health, and much of it is promising. Some examples include:
- A large 2026 review and meta-analysis found that taking collagen supplements had a modestly positive impact on terms of skin, bone, and joint health.
- A 2022 review suggests that collagen supplements may help improve skin moisture and elasticity.
- A 2025 meta-analysis on collagen peptide supplements suggests that they may help increase bone mineral density and muscle function, especially when paired with calcium and vitamin D.
The evidence can sound exciting and promising, especially for midlife women dealing with these very real issues. But scientists agree that more research is needed; for instance, these researchers pointed out that many of the analyzed studies were small and used different types and doses of supplements. It’s also worth noting that many studies done on collagen supplements are fully or partially funded by industries that directly benefit from them.
And any collagen supplements that promise hair, nail, gut, and weight loss benefits should be taken with a grain of salt. These claims have little or no clinical support.
How Much Collagen Should You Take, and Is It Safe?
Because collagen supplements are not regulated by the FDA the same way prescription medications are, there’s no official guidance on dosage and safe amounts to take. Studies have generally used different doses—for instance, from a few grams to roughly 10 grams of hydrolyzed peptides per day, depending on the purpose of the study. Undenatured type II collagen is generally studied at a substantially lower dose than that (sometimes 40 milligrams).
As with any supplement, taking collagen consistently matters, and it may be a few weeks or months before you may see results.
Collagen supplements have been found to be generally well-tolerated by most people, and side effects are minimal. Some may include:
- digestive discomfort, such as bloating, feelings of fullness, or mild diarrhea
- skin reactions, like a mild rash or breakout
- an unpleasant aftertaste in the mouth
Remember, if you have any allergies, it’s important to check the source of the collagen (be especially careful with multi-collagen supplements). And if any of the below applies, you may want to reach out to a clinician before starting a collagen supplement:
- having a history of kidney disease
- having a history of calcium oxalate kidney stones
- taking multiple medications
A Midi clinician can help walk you through which collagen supplement might be worth a try for you, if any, especially if you’re dealing with menopause-related symptoms.
How Does Collagen Fit Alongside HRT, Protein, and Strength Training?
A loss of estrogen is responsible for collagen decline in midlife women, and hormone replacement therapy (HRT, now commonly called menopausal hormone therapy, or MHT) can address that—collagen supplements can’t.
HRT also has a proven record of boosting skin: Research from 2024 found that estrogen therapy was associated with greater skin elasticity, as well as a marked increase in skin collagen. There’s also evidence showing that HRT protects bone density.
When it comes to protein, collagen peptides shouldn’t be seen as a stand-in for getting enough protein in your diet. And they don’t replace exercise, either. Resistance training should be your go-to for preserving bone and muscle mass.
When to Talk With a Menopause Specialist
Menopause symptoms—including changes in your skin or suddenly stiff or painful joints—can feel overwhelming. Midi clinicians can help.
Our clinicians are trained in perimenopause and menopause, and they can help assess your hormone status, order testing if needed, and figure out how to help you work through your issues. They can also discuss HRT with you, along with other treatments that might address the root cause of your problems. Plus, they can discuss whether supplements could be a helpful boost for you.
Midi offers a convenient way to get whole-body healthcare, and visits are in network with most major insurance providers. Book a Midi visit to discuss your best options.
Key Takeaways
- Collagen is the most abundant protein in the body and acts as a building block for skin, muscles, bones, joints, and ligaments. It naturally declines with age and drops steeply in the postmenopause years.
- There are five main types of collagen; types I, II, and III are most often found in collagen supplements.
- Type I collagen has been shown to be modestly effective for skin, type II may help joint health, and type III is often paired with type I for skin health.
- Collagen supplements come from bovine, fish and marine, chicken, eggshell, and porcine sources. They can come in forms such as hydrolyzed collagen peptide, gelatin, or undenatured type II collagen.
- Collagen supplementation may be used alongside midlife treatments, such as HRT, to help improve skin, joint, and bone health.
Frequently Asked Questions (FAQs)
What is the best form of collagen to take?
There’s no one best type of collagen, but hydrolyzed collagen (aka collagen peptides) is often considered effective, since it’s easily absorbed in the body.
Is type 1, 2, or 3 collagen better?
Type I, II, and III collagen are all a bit different from each other, and one isn’t better than the other. Type I collagen has the most research behind it for skin health, while type II collagen may be better for joint and bone health.
Do you really need all 5 types of collagen?
No, you do not need five types of collagen. The type of collagen you take should depend on your personal health goals.
Can I take a collagen supplement with citalopram?
There are no known medical interactions between collagen supplements and citalopram, a prescription antidepressant, so they should be safe to take together. It’s always a good idea to discuss supplements with a clinician.
How long does it take for collagen supplements to work?
It can take about 8 to 12 weeks, or even longer, before you notice changes from collagen supplements. Changes in joints and bones can take up to 6 months to notice.
If you’re in perimenopause or menopause and want guidance from clinicians who specialize in women’s midlife health, book a virtual visit with Midi today.
Hormonal change is at the root of dozens of symptoms women experience in the years before and after their period stops.
Our trained menopause specialists can help you connect the dots to guide you towards safe, effective solutions.
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