Exploring Collagen's Benefits for Women's Health

by Mara Welty February 24, 2024 7 min read

 collagen for women

Collagen, a naturally abundant protein in the body, plays an important role in the structural health of various tissues and organs. Its amino acid chains fortify joint cartilage, intestinal lining, skin cells, hair follicles and more.

That said,  taking a collagen supplement may also hold unique health benefits, specifically for women. In addition to improving the appearance of skin, collagen benefits for women may also include balancing hormones, maintaining bone health and easing symptoms related to menopause.

Understanding Collagen

The proteins in our bodies contribute significantly to various physiological functions, and collagen stands out as one of the most crucial proteins. Collagen makes up 30 percent of the protein in the human body, constituting a significant portion of our: 

  • Skin
  • Bones
  • Muscle mass
  • Tendons
  • Ligaments

How so? Collagen is a fibrous protein with a unique triple helical structure. This means it’s composed of three polypeptide chains twisted around each other, forming a stable and robust structure. To support this structure and promote collagen synthesis, it’s important to fortify your diet with plenty of:

  • Vitamin C
  • Zinc
  • Copper
  • Manganese

There are several types of collagen, each with specific structural variations, determining its unique functions:

  • Type 1 – Makes up the skin, bones, tendons and ligaments
  • Type 2 – Makes up the joint’s elastic cartilage
  • Type 3 – Makes up the organs, arteries and muscles
  • Type 4 – Makes up the skin
  • Type 5 – Makes up the cornea of the eye as well as the skin, hair and fetal placentas

That said, collagen supplements have the potential to benefit various tissues throughout the body. Let’s explore.

#1 Collagen Can Support Skin Health

As we age, it’s natural for our collagen levels to decrease. Most likely, this occurs from a combination of environmental and internal factors. 

For example, spending long hours tanning under the sun can break down collagen peptides, causing unwanted wrinkles; smoking can damage both collagen and elastin, leading to lines and impaired wound healing; and eating too much sugar and refined carbs may weaken collagen, making the skin dry and brittle. 

Fortunately, you may be able to mitigate the effects of unhealthy lifestyle habits with a collagen supplement by way of:

  • Improved skin elasticity – Collagen is a key component of the skin. As collagen levels decline, skin elasticity decreases, contributing to the formation of wrinkles and sagging. Supplementing with collagen may help improve skin elasticity, reducing the appearance of fine lines. 
  • Wrinkle reduction – The breakdown of collagen fibers, accelerated by factors like sun exposure and smoking, can lead to the formation of wrinkles. Collagen supplements aim to replenish lost collagen, potentially minimizing the depth and visibility of wrinkles on the skin. 
  • Moisture retention – Insufficient collagen can result in dry and brittle skin. Collagen is essential for maintaining skin hydration by supporting the skin's ability to retain moisture. As such, supplementing with collagen may contribute to a more plump complexion and overall healthy skin. 
  • Wound healing – Smoking and other factors that damage collagen can impair the skin's ability to heal effectively. This is because collagen plays a crucial role in the early stages of the skin’s natural wound-healing processes. 
  • Protection against UV damage – Exposure to UV rays can accelerate collagen degradation. While collagen supplements cannot replace the need for sunscreen, some studies suggest that collagen peptides may offer additional protection against UV-induced skin damage through their potential antioxidant properties.

#2 Collagen May Help to Balance The Hormones

In women, the hormones estrogen and progesterone play a vital role in supporting reproductive health ,regulating the menstrual cycle, and providing an overall natural hormone balance. That said, numerous studies suggest that collagen may help to maintain healthy estrogen levels — and vice versa.

What does this mean?

Estrogen, produced by the ovaries, fat tissue and adrenal glands, refers to a group of hormones:

  • Estradiol – Estradiol is the strongest of the three hormones, playing a significant role in menstrual health. Specifically, it triggers the growth and release of an egg and the thickening of the uterine lining to support potential implantation. As women age and enter menopause, it’s common for estradiol levels to decrease. This can lead to mood swings, as well as brittleness of the bones. 
  • Estriol – When women are expecting, estriol helps the uterus grow and prepares the body for labor and breastfeeding. Low levels of estriol may lead to issues in the development of the placenta and premature labor.
  • Estrone – Estrone levels are relatively low in women of reproductive age and higher in postmenopausal women, playing a role in both sexual development and function. It's common for people with low estrone levels to experience poor bone health. 

When the body has low levels of estrogen, collagen levels also decrease, due to the link between estrogen receptors and fibroblasts, the cells that produce collagen. That said, the greatest collagen benefits for women lie in the menopausal stage.

Additionally, we also have another article offering valuable insights for those looking to better understand how to balance hormones to lose weight.

#3 Collagen Can Help to Ease Menopause Symptoms

Collagen’s link to estrogen may be most influential during menopause. During this period, collagen levels and estrogen levels undergo significant changes, and their interplay can impact various aspects of a woman's health. Overall, low estrogen levels during menopause can cause:

  • Hot flashes
  • Fatigue
  • Poor sex drive
  • Mood swings
  • Vaginal dryness
  • Night sweats
  • Brittle bones
  • Joint stiffness

Collagen peptide supplementation can address some of these issues, potentially supporting:

  • Joint health – Collagen makes up the joint cartilage, allowing for smooth movements. It may also help to mitigate inflammation and tissue damage within the joints. 
  • Bone health – Collagen can also help to improve bone density to prevent menopausal bone loss. In studies, collagen peptides were found to improve the structures and bone mineral density of the lumbar spine and the upper femur. 
  • Skin health – Collagen supplementation has been associated with various benefits for the skin, helping to reduce the appearance of wrinkles, increase hydration and support skin elasticity.
  • Mood – While the direct link between collagen supplementation and mood is an area of ongoing research, some studies suggest a potential connection. Collagen contains amino acids like glycine, which may have calming effects on the central nervous system and support the gut-brain axis by way of repairing the intestinal lining and preventing inflammation. 

#4 Collagen May Support Heart Health

Collagen may impact heart health in both men and women. While the primary focus of collagen research often revolves around skin, joint and bone health, emerging studies suggest that collagen may also play a role in supporting cardiovascular well-being.

This is largely due to collagen’s supportive role in the arteries, helping to maintain strong arterial walls that allow for the seamless flow of blood and oxygen from the heart to the rest of the body.

In one specific study, individuals who consumed a daily intake of 16 grams of collagen witnessed a notable decrease in the stiffness of their arteries.

How to Add Collagen To Your Wellness Routine

Before adding collagen to your diet, it’s important to establish a healthy wellness routine that supports your goals. 

For example, regular exercise not only supports joint health but also enhances blood circulation, benefiting collagen distribution. Also, prioritize hydration to maintain skin suppleness, and engage in stress management practices such as meditation or yoga, as stress can negatively impact collagen production.

All that said, to seamlessly integrate collagen, consider a multifaceted approach that incorporates collagen-rich foods and targeted supplements.

#1 Collagen-Rich Foods

Begin by enriching your daily meals with natural sources of collagen. Bone broth, known for its collagen content, stands as a solid foundation. Additionally, incorporating chicken skin and fish skin into your diet provides collagen directly from animal sources. These collagen-rich foods not only diversify your nutrient intake but also contribute to the body's natural collagen stores.

You can also incorporate foods that support collagen production. This includes bone broth, chicken and fish, in addition to:

  • Egg whites
  • Citrus
  • Berries
  • Tropical fruits
  • Garlic
  • Leafy greens
  • Cashews
  • Tomatoes
  • Bell peppers

For those interested in weight loss, we also have a guide on what foods boost metabolism, that way you can take away info from each of our lists and get the best of both worlds.

#2 Collagen Peptide Supplements

Within the health industry, there are two types of collagen peptide supplements on the market: minimally processed undenatured collagen and processed hydrolyzed collagen.

The benefits of the former lie in its retention of collagen’s triple helical structure, which may enhance its potential health benefits. 

On the other hand, hydrolyzed collagen reduces the size of the peptides, making it extremely bioavailable. This means the body can more easily absorb it. Additionally, hydrolyzed collagen powder is often flavorless and dissolves easily, allowing for seamless integration into various beverages and recipes, including:

  • Coffee and tea
  • Puddings and yogurt
  • Soups, stews and chilis
  • Baked goods, like cookies and muffins
  • Smoothies and shakes
  • Oatmeal and cereal
  • Dips and sauces

Girls Just Wanna Have Collagen

Overall, collagen benefits for women are wide-ranging, with the potential to support skin health, hormonal balance, menopausal recovery and heart health. 

To supply your collagen intake, there’s the INVIGOR8 Hydrolyzed Collagen Peptides + Vitamin C powder. Crafted with three unique types of collagen and structurally supportive vitamin C, this powder locks in 12.4 grams of collagen in every scoop. Plus, its hydrolyzed collagen peptides are formulated to maximize bioavailability and deliver the results you desire. 

In addition to the aforementioned benefits, this powder also supports hair and nail health and lean muscle mass by way of its unique amino acid profile. 

For those on a fitness journey, we also offer a range of products tailored to support your health and wellness goals. If you're aiming for a complete weight loss transformation, explore our Weight Loss Kit, a comprehensive solution designed to enhance your fitness journey. Looking to boost your protein intake with high-quality ingredients? The protein powder ingredients used in our Organic Superfoods Powder are meticulously crafted to provide the essential nutrients your body needs. With our commitment to quality and effectiveness, Invigor8 is here to empower you on your path to a healthier lifestyle.

Support your wellness journey with the power of INVIGOR8. 



  1. Cleveland Clinic. Collagen
  2. Healthline. Collagen
  3. Endocrine. Reproductive Hormones
  4. Cleveland Clinic. Estriol
  5. Alloy. What Women Need to Know About The Link Between Collagen and Estrogen
  6. Healthline. Top 6 Benefits of Taking Collagen Supplements
  7. UCLA Health. Collagen peptides may be beneficial for menopausal bone loss
  8. Healthline. Top 6 Benefits of Taking Collagen Supplements
  9. Healthline. 13 Foods That Help Your Body Produce Collagen 

About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

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