Skin, Hair & Nails Don’t Lie — Why Collagen Matters During Perimenopause and beyond.
Your body talks — it’s time to listen.
Collagen isn’t magic, but it’s a powerful tool to support skin, nails, joints, and more during perimenopause.
Here’s everything you need to know.
Skin & Nails Don’t Lie — and Perimenopause Turns Up the Volume
I’ve learned something over the years: my body doesn’t whisper — it tattles.
My skin? It tells on me fast.
If I drink? Redness for days.
If I’m stressed or inflamed? Dull, puffy, irritated.
And my nails? Ohhh, they’re little snitches too.
Yes — my nails can grow long and beautiful. But when I’m moving, gardening, building things, cleaning the house, bathing the dog… basically living life — they tell the truth. They chip. They split. They thin out.
Not because I’m “deficient,” but because my body is prioritizing survival, repair, and resilience over aesthetics. That’s perimenopause in a nutshell.
Perimenopause: The “Second Puberty” No One Prepared Us For
Many of us assumed menopause was something to worry about at 50. What we weren’t taught is that perimenopause — the transition leading up to menopause — can start in your 40s or even mid-30s.
Symptoms can span everything from:
Fatigue
Sleep disruption
Brain fog
Hot flashes
Mood swings and anxiety
Changes in skin, nails, bones, and joints
This stage of life isn’t subtle — it’s been called a “second puberty” for good reason. But understanding what’s changing and why helps us feel prepared instead of broken.
Collagen + Estrogen: A Quiet but Powerful Connection
Many perimenopausal symptoms stem from shifts in estrogen and progesterone — hormones that influence bones, joints, blood vessels, skin, mood, and metabolism.
Here’s the key connection most women aren’t told:
👉 Collagen production is closely linked to estrogen.
As estrogen declines, collagen production follows.
Collagen is the structural protein that:
Keeps skin firm and elastic
Cushions joints
Strengthens bones
Supports blood vessels
Reinforces nails
When collagen breaks down faster than we can rebuild it, your body tells the truth — and it shows in skin and nails.
How Fast Does Collagen Loss Happen?
Studies show women may lose up to 30% of skin collagen in the first five years after menopause, then about 2% per year thereafter.
That’s significant. This isn’t the time to ignore protein, live on caffeine, or hope a fancy cream will fix internal depletion. Nutrition, lifestyle, and informed support matter.
The 3 Collagen Types You Should Know
Not all collagen is the same — and this matters for perimenopause.
Type I Collagen — Structure & Strength
Found in skin, bones, tendons, ligaments, and nails
Provides firmness, resilience, and tensile strength
Decline shows as wrinkles, thinning skin, brittle nails, and bone loss
Type II Collagen — Joint Cushioning
Found primarily in cartilage
Supports flexibility and shock absorption
Decline shows as stiffness, joint pain, and reduced mobility
Type III Collagen — Elasticity & Repair
Found alongside Type I in skin, blood vessels, and organs
Supports elasticity and healing
Loss contributes to sagging, slower repair, and reduced tissue resilience
Quick guide:
Skin & nails → Types I & III
Joints → Type II (often taken separately)
Can Collagen Help? What the Research Suggests
Research in peri- and post-menopausal women shows promising benefits:
Improved skin elasticity, hydration, and wrinkle depth
Support for bone mineral density
Improved joint comfort and mobility
Support for cardiovascular health and circulation
Potential benefits for gut integrity and hormone balance
Collagen supplies amino acids like glycine and glutamine, which:
Support gut lining integrity
Reduce inflammation
Play a role in mood and thyroid function
It’s not magic — but it is a helpful tool when combined with protein, nutrition, and lifestyle support.
Food First: Collagen-Supporting, Perimenopause-Friendly Foods
Before or alongside supplements, focus on real food sources:
Protein & Amino Acids: Bone broth, wild-caught fish, eggs, chicken skin, grass-fed beef or bison
Vitamin C: Citrus, bell peppers, strawberries, kiwi, broccoli
Minerals for Skin & Nails: Pumpkin seeds, Brazil nuts, sardines, leafy greens
Anti-Inflammatory Fats: Wild salmon, walnuts, flaxseed, olive oil, avocados
Because collagen needs co-factors, and your nails and skin will absolutely tattle if they’re missing.
Supplements: Choosing the Right Collagen
If you supplement:
2.5–10g daily hydrolyzed collagen peptides (Type I & III for nails & skin)
Pair with vitamin C for better absorption
Give it 8–12 weeks to notice changes
FAQ Insert:
Q: Isn’t protein the same as collagen? I already take protein powder.
A: Nope! Protein powders generally support muscle, bone, and general repair, while collagen targets connective tissue — skin, nails, joints, ligaments. Think of protein as building blocks, and collagen as scaffolding. Both are important, but for perimenopause, collagen helps offset the estrogen-linked dip in structural support.
Want the full scoop on protein during perimenopause?
Check out my recent article here; https://www.lifeinwellness.life/blog/proteinandmenopause for a deep dive.
Bottom Line
Your skin and nails aren’t being mean. They’re just telling the truth. 💛
Supporting collagen through food, smart supplementation, and lifestyle can help you age with resilience, strength, and a little sparkle.
And hey, if you want guidance on what your body actually needs — nutrition, collagen, protein, or all of it — I’m Char, and this is literally what I do. No pressure. Just clarity, support, and a plan that fits real life: gardening, building, cleaning, and living.
Shop Plexus Collagen here: https://plexusworldwide.com/charroberts/product/plexus-multi-action-collagen-complex
Shop other popular brands (non MLM!) on Fullscript here; - where I offer a 15% wholesale discount on over 300,000 trusted products: https://us.fullscript.com/welcome/life-in-wellness/store-start
Not sure where to start? Schedule a complimentary consultation here; https://www.lifeinwellness.life/book-a-session
