By the time we reach our 40s, most of us start to notice subtle shifts — skin that isn’t quite as bouncy, joints that creak a little louder, and hair that doesn’t have quite the same shine. It’s not in your head, sweetheart. It’s collagen.
Collagen is the protein that quite literally holds us together — it supports our skin, joints, bones, muscles, and even our gut. But as oestrogen levels begin to fluctuate in perimenopause, collagen production takes a hit. In fact, women can lose up to 30% of their collagen in the first five years after menopause.
The good news? You can absolutely support your body to protect, repair, and rebuild collagen naturally. The key is understanding what drains it… and what helps it thrive.
7 Things That Drain Collagen in Midlife
1. Hormonal Changes
Oestrogen is a key driver of collagen production — it keeps our skin thick, elastic, and hydrated. When levels start to dip during perimenopause, collagen synthesis slows, leading to thinner skin, more visible lines, and achy joints. Supporting hormone balance through nutrition, stress management, and (for some women) HRT can make a world of difference.
2. UV Exposure & Pollution
UV rays and city pollution are collagen’s quiet enemies. Sunlight triggers enzymes that break down collagen fibres, while pollution creates oxidative stress that damages skin and connective tissue. Think of SPF as your daily armour, and try to walk on the inside of pavements or in green spaces where possible to reduce exposure to traffic fumes.
3. Sugar & Ultra-Processed Foods
A diet high in sugar and processed foods creates “AGEs” — aptly named Advanced Glycation End Products — that make collagen fibres brittle and weak. Over time, this speeds up skin ageing and reduces elasticity. Focus on whole foods, plenty of colourful veg, and good-quality protein to protect your collagen matrix.
4. Chronic Stress & Poor Sleep
High stress equals high cortisol, which literally breaks down protein — including collagen. When stress becomes chronic and sleep quality dips, your body stays in survival mode instead of repair mode. Deep rest is when collagen renewal happens, so prioritising a calm evening routine and consistent sleep makes a visible difference over time.
5. Smoking & Excess Alcohol
Both are dehydrating, inflammatory, and nutrient-depleting. Smoking destroys vitamin C (vital for collagen synthesis) and floods the body with free radicals. Alcohol disrupts sleep and slows cellular renewal. Cutting back — even just a few alcohol-free nights each week — can help your collagen bounce back.
6. Gut Health Imbalances
Your gut and your collagen are beautifully connected. When your gut lining is inflamed or “leaky,” it struggles to absorb the nutrients (like vitamin C, zinc, and amino acids) that build collagen. It also uses up collagen to repair itself. Supporting gut health with probiotics, fibre, and hydration helps strengthen the entire system.
7. Sedentary Living
Movement encourages blood flow — delivering oxygen and nutrients to collagen-rich tissues. Sitting still for most of the day slows this process down. You don’t need to train like an athlete; even gentle yoga, walking, or stretching boosts circulation and supports collagen renewal. Motion really is lotion.
7 Ways to Help Collagen Flourish
1. Prioritise Rest & Stress Relief
Collagen thrives when you’re calm and rested. Try magnesium-rich foods (or a good supplement), soothing evening rituals, and time away from screens before bed. Deep sleep is your body’s prime repair window — and your collagen will thank you for it.
2. Nourish from the Inside Out
Fill your plate with foods rich in vitamin C, zinc, and copper — all vital for collagen formation. Think berries, citrus fruits, leafy greens, nuts, and eggs. Add lean proteins and healthy fats to balance hormones and support elasticity from within.
3. Add Collagen Peptides
A daily scoop of high-quality collagen peptides provides your body with the amino acids needed to rebuild. Add it to your morning coffee, smoothie, or your evening Cacao, Collagen & Calm drink. Consistency is key — over time, you’ll notice stronger nails, smoother skin, and less stiffness in your joints.
4. Stay Smartly Hydrated
True hydration happens inside your cells. Add electrolytes to your water occasionally to help your body absorb what it drinks. Include omega-3s (from fish, algae, or chia) to protect the skin’s lipid barrier and lock in that plump, healthy glow.
5. Embrace Light & Temperature Therapy
Red light therapy and gentle morning sunlight both stimulate collagen renewal while supporting vitamin D and serotonin. Cold showers or sauna sessions trigger your body’s natural repair response — strengthening connective tissue and boosting skin tone.
6. Protect from the Outside In
Wear suncream daily, even on cloudy days. Use skincare rich in antioxidants like vitamin C and niacinamide to defend against environmental damage. And don’t underestimate the power of a good moisturiser — hydrated skin retains its bounce and strength far better than dry skin ever will.
7. Keep Moving
Movement is one of the simplest, most effective ways to protect collagen. Resistance training, yoga, or Pilates all help stimulate fibroblasts — the cells that produce collagen. Exercise also reduces stress, balances hormones, and improves circulation, giving your collagen everything it needs to thrive.
The Bottom Line
Collagen decline is a natural part of midlife — but how quickly it happens is within your control. With the right support, nourishment, and rituals, you can strengthen what time tries to take away.
It’s not about chasing youth — it’s about maintaining vitality, confidence, and strength in this next, beautiful chapter of life.
As Brene Brown says, “Owning our story and loving ourselves through that process is the bravest thing we’ll ever do.”
And that includes caring for the body that’s carried us this far — collagen, creases, and all.
A Daily Ritual for Radiance
If you’d like to start supporting your collagen from within, explore our Perimenopause Premium Collagen Peptides — a high-quality, hydrolysed formula designed specifically for women in perimenopause.
Each serving provides the purest collagen peptides to nourish skin elasticity, joint comfort, and overall vitality — because midlife should be about feeling strong, glowing, and utterly yourself.