Maintaining strong bones and flexible joints becomes more challenging for women after menopause. Collagen - a protein that makes up much of our bones and connective tissues - can be an important ally in this stage of life. Collagen helps postmenopausal women maintain bone health and joint flexibility.
Collagen: The Foundation of Strong, Flexible Bones
Collagen is the key protein that creates the structural framework of our bones. About 90% of the organic part of bone is type I collagen, which provides a scaffold for minerals like calcium to attach (1). This collagen framework makes bones strong yet allows them to flex slightly under pressure. The cross-linked collagen fibers prevent bones from being too rigid and helps reduce fracture risk (2). When collagen is lacking or defective - like in osteogenesis imperfecta (brittle bone disease)—bones are more likely to break (3).
After menopause, declining estrogen levels can lead to bone density loss. This puts older women at a higher risk for osteoporosis, which is characterized by weak bones that fracture easily. Worldwide, one in three women over age 50 will experience an osteoporotic fracture (4). Keeping the collagen network healthy is essential for preventing bone brittleness.
Postmenopausal Bone Loss and Collagen’s Role
During and after menopause, lower estrogen levels often speed up bone loss. Osteoclasts (cells that break down bone) become more active, and osteoblasts (cells that build new bone) slow down. Collagen is at the heart of how bones remodel themselves because osteoblasts need to produce collagen as the first step in building new bone. Think of collagen fibers as steel rods in reinforced concrete and minerals like calcium as the cement. You need both to form solid, yet flexible bones.
Adequate collagen is especially important when bone breakdown outpaces bone formation. Vitamin C, which helps the body produce and stabilize collagen fibers, also plays a key part in bone health (5). If your collagen production falters, bones weaken. By ensuring enough collagen (and vitamin C to support it), postmenopausal women may help protect their bones from unwanted bone loss.
Hydrolyzed Collagen Peptides for Bone Density
Hydrolyzed collagen (collagen peptides) is a form of collagen broken into smaller pieces for better absorption. Studies show these peptides can travel to bones and stimulate osteoblasts while reducing osteoclast activity.
In one randomized controlled trial, postmenopausal women with low bone mass took 5 grams of collagen peptides daily for 12 months. They gained significant bone mineral density (BMD) at the spine and hip compared to a placebo group (6). The collagen group also had an increase in a bone formation marker (P1NP) and stable levels of the bone resorption marker (CTX), while the placebo group’s CTX levels rose (7). In plain terms, collagen supplementation appeared to tip the scales toward more bone building and less bone breakdown in these women.
Further research indicates that taking collagen for at least 12 months is important. A 6-month study showed no major changes in bone markers (9), suggesting a longer timeline is needed. In contrast, a 4-year follow-up found women who consistently took 5 g/day of collagen peptides kept increasing their BMD by about 4-7%, with no fractures reported (10). These results suggest collagen supplementation can help shift the balance toward bone building rather than bone breakdown.
Collagen Combined with Calcium and Vitamin D
Collagen isn’t meant to replace other vital bone nutrients like calcium and vitamin D-it works alongside them. One trial looked at postmenopausal women who all received calcium and vitamin D; half the group also took 5 g of collagen peptides daily. After 12 months, the collagen+Ca+D group gained 2-5% more bone density in key areas compared to the group taking only calcium and vitamin D (13). Bone turnover markers also improved more in the collagen-supplemented group (14).
In simple terms, collagen gave an extra boost, helping prevent bone loss and even increasing bone density when combined with calcium and vitamin D (15). For postmenopausal women, this combination can be a useful addition to an overall strategy against osteoporosis.
Collagen for Joint Health and Flexibility
Flexibility often depends on the health of our joints - like knees, hips, ankles, and the spine. Cartilage in joints contains collagen, as do tendons and ligaments. Research shows collagen supplements can help ease joint pain, particularly in osteoarthritis. A 2024 meta-analysis of 35 trials (involving more than 3,000 people) concluded collagen supplements provided modest but significant relief for joint pain and stiffness, with no safety concerns (17, 18).
Clinical trials have also found that collagen hydrolysate can lessen knee pain in athletes and older adults, possibly by aiding cartilage repair or reducing inflammation (19). By supporting cartilage, collagen helps improve mobility - something especially important for postmenopausal women looking to stay active.
Types of Collagen Supplements: Hydrolyzed, Marine, and More
When picking a collagen supplement, it helps to know the different forms:
- Hydrolyzed Collagen Peptides: Broken-down collagen that’s easier to absorb. Most studies showing bone and joint benefits have used this form, usually at a daily dose of around 5 grams (20).
- Marine Collagen: Collagen sourced from fish or other marine life. Marine collagen typically has a lower molecular weight, which can support efficient absorption. Studies show it benefits bone density, helps with osteoblast activity, and may boost the absorption of minerals like calcium and zinc (21, 22, 23).
- Liquid Collagen Elixirs: These products deliver collagen peptides (often marine-derived) in a ready-to-mix drink. They may include added vitamins, such as vitamin C, which promotes collagen production (24). The key is ensuring your supplement has enough collagen peptides (about 5 g daily) and complementary nutrients like vitamin C or vitamin D.
Conclusion
Collagen is more than just a buzzword - it’s a vital part of bone structure and joint function. In postmenopausal women, who face higher risks for osteoporosis and joint issues, collagen can be a valuable addition to overall health routines. By reinforcing the collagen framework in bones, collagen peptides can help maintain bone density and lower the risk of fractures (29). They also support cartilage, potentially improving joint flexibility and comfort (30).
A growing body of peer-reviewed research shows that hydrolyzed collagen peptides (including marine collagen) can increase bone formation, slow bone loss, and improve joint function - and they do so with an excellent safety profile (31). Taking a collagen supplement alongside nutrients like vitamin C or vitamin D can further enhance these benefits (32).
The bottom line: collagen addresses the “scaffolding” of bone and connective tissue. Adding a quality collagen peptide supplement - such as a convenient Lemon & Co. Collagen Elixir - to a balanced diet and exercise program may help postmenopausal women stay active, strong, and flexible as they age. As always, talk to your healthcare provider about any new supplement, especially if you have underlying conditions.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, or have a known medical condition, consult your health care provider before use.
Sources
- Saito & Marumo (2015) – Bone ECM collagen provides mechanical support; type I collagen ~90% of organic bone matrix. frontiersin.org
- Sözen et al. (2017) – IOF statistic: 1 in 3 women over 50 worldwide will have an osteoporotic fracture. pubmed.ncbi.nlm.nih.gov
- König et al. (2018) – RCT: 5 g specific collagen peptides for 12 months increased BMD in postmenopausal women and improved bone formation markers. pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
- Lampropoulou-Adamidou et al. (2022) – RCT: Adding 5 g collagen peptides to calcium & vitamin D improved trabecular vBMD and preserved spinal BMD vs. Ca+D alone. pubmed.ncbi.nlm.nih.gov
- Cúneo et al. (2010) – RCT: 10 g collagen hydrolysate for 24 weeks showed no change in bone turnover markers (short duration, highlight need for long term). pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
- Liang et al. (2024) – Meta-analysis (25 RCTs): Collagen supplements gave small-moderate relief in osteoarthritis pain and improved function, with no safety concerns. pubmed.ncbi.nlm.nih.gov
- Di Girolamo et al. (2022) – Review: Marine collagen peptides increase bone density, stimulate osteoblasts, and help calcium/zinc absorption for bone health. pmc.ncbi.nlm.nih.gov
- Alliston et al. (2016) – Review: Vitamin C is required for collagen maturation; supports osteoblast gene expression and bone formation. onlinelibrary.wiley.com
- Mukherjee et al. (2024) – Expert panel: Collagen peptides are easily absorbed, stimulate osteoblasts & inhibit osteoclasts (via OPG/RANKL); 4–8% BMD gains in 1 year, with continued improvement over 4 years and no fractures. orthopaper.com
