Can Collagen Help With Osteoporosis? What Women in Menopause Need to Know

If you're navigating perimenopause or menopause, you've probably heard about bone health more times than you can count. And for good reason. Declining estrogen levels during this transition can accelerate bone loss, putting us at higher risk for osteoporosis and fractures.

But here's something you might not have heard much about: collagen supplementation. Could this increasingly popular supplement actually help protect your bones during and after menopause?

Let's dig into what the research says and what this means for you.

What Is Collagen and Why Does It Matter for Your Bones?

Collagen is a protein your body naturally produces, and it's the most abundant protein in your body. Think of it as the scaffolding that gives structure to your bones, skin, tendons, and ligaments.

Here's the thing though. As we age, our bodies produce less collagen. We lose about 1% to 1.5% of our collagen production every year as we get older. And when you combine that with the estrogen decline that happens during menopause? Your bones can take a real hit.

In osteoporosis, bones lose their density and strength, making them more fragile and prone to fractures. Since collagen is such a crucial part of bone structure, researchers started wondering: could supplementing with collagen help?

What Does the Research Say?

Okay, this is where it gets interesting. There's some promising research showing that collagen peptides (the form used in supplements) might actually support bone health in people with osteoporosis.

A 2018 study looked at postmenopausal women who took 5 grams of collagen peptides daily for 12 months. The results showed increased bone mineral density in key areas like the femoral neck (where your thighbone meets your hip) and spine. Even better, bone markers improved, suggesting less bone loss and more bone formation.

The researchers followed up with a longer study in 2021 where participants took 5 grams of collagen peptides daily for four years. Not only did bone mineral density significantly increase, but participants didn't experience any fractures during those four years.

That's pretty significant.

How Does Collagen Work for Bone Health?

Collagen peptides aren't just passive building blocks. They actually seem to play an active role in bone development by supporting the processes that help bones and osteoblasts form. Osteoblasts are the cells your body needs for bone growth. Basically, they're your bone builders.

When you take collagen peptides, your body can use them more easily than regular collagen protein because they're already broken down into smaller, more absorbable pieces.

Should You Add Collagen to Your Routine?

Here's where I need to be crystal clear: collagen supplementation should never replace your doctor-prescribed osteoporosis treatments. If you're taking bisphosphonates, denosumab, or other medications for osteoporosis, keep taking them as directed.

But as part of a comprehensive approach that includes proper nutrition, strength training, and medical treatment? Collagen might be a helpful addition.

If you're considering collagen supplementation:

• Research suggests a safe and effective range is between 2.5 to 15 grams per day

• The studies showing bone benefits used 5 grams daily

• Most collagen comes from animal sources (cows, pigs, or fish)

• Type 1 collagen is most common in bones, tendons, and ligaments

• You can find it in powder form (to mix into drinks) or as capsules and tablets

Always talk to your healthcare provider before adding any new supplement, especially if you're taking medications for osteoporosis or other conditions.

The Bigger Picture: Building Strong Bones During Menopause

While collagen supplementation shows promise, it's just one piece of the puzzle. Your bones need a comprehensive approach that includes nutrition, smart exercise, and lifestyle factors.

Nutrition that supports bone health:

• Getting enough calcium, vitamin D, and protein

• Eating plenty of fruits and vegetables

• Consuming enough calories for your age, height, and activity level

Smart exercise:

• Regular strength and resistance training (this is huge for bone health!)

• Weight-bearing activities

• Avoiding high-impact exercises that could increase fracture risk

Lifestyle factors:

• Not smoking (or quitting if you do)

• Limiting alcohol consumption

• Managing your overall health with regular medical checkups

My Take as a Menopause Coach

As someone who specializes in helping women navigate the physical changes of perimenopause and menopause, I'm encouraged by the research on collagen and bone health. It's another tool we can potentially use to support our bodies during this transition.

But here's what I want you to remember. There's no single magic bullet for osteoporosis prevention or treatment. Your bones need you to show up for them in multiple ways. Through the food you eat, the way you move your body, the lifestyle choices you make, and yes, potentially through smart supplementation when appropriate.

If you're concerned about bone health during menopause (and honestly, we all should be paying attention to it), start with the basics. Work with your healthcare provider, prioritize strength training, eat to nourish your bones, and then explore whether supplements like collagen make sense for your specific situation.

Your bones are literally supporting you through every moment of your life. They deserve your attention and care, especially during the menopause transition when they're under extra stress.

Want personalized guidance? I offer 1:1 coaching, small group coaching, and group coaching programs to help you create a plan that actually fits your life and your body's unique needs during this transition. Book a free Menopause Body Reset Strategy Session.