Collagen is a critical protein in our bodies that serves as the building block for skin, joints, bones, and connective tissues. It provides structure, elasticity, and hydration, making it vital for maintaining smooth skin and flexible joints.
As we age, collagen production naturally decreases, leading to visible signs of aging in the skin and discomfort in the joints. For women, this decline is particularly pronounced during perimenopause and menopause due to hormonal shifts.
Collagen: The Glue That Holds It Together
Collagen makes up about 30% of the protein in our bodies and plays a fundamental role in skin elasticity and joint flexibility. In your skin, collagen provides structure and keeps it smooth and firm. For your joints, collagen acts as a cushion, reducing friction between bones and enabling smooth movement.
When collagen levels drop due to aging or hormonal changes, the result is often stiff, achy joints and skin that loses its firmness and starts to wrinkle. This is why maintaining optimal collagen levels, especially during midlife, is crucial for both appearance and mobility.
Collagen and the Impact of Perimenopause and Menopause
During perimenopause and menopause, women experience a sharp decline in estrogen levels and related hormone imbalance, which directly affects collagen production. Research has shown that estrogen stimulates collagen synthesis, meaning that as estrogen decreases, so does the amount of collagen your body produces. This can accelerate signs of aging, including the loss of skin elasticity and increased joint pain.
- Skin Health: By the time a woman reaches menopause, skin collagen levels may have decreased by as much as 30%. This loss contributes to thinner, more fragile skin that is prone to wrinkles and sagging. The reduction in natural oils, combined with lower collagen levels, can also cause dryness.
- Joint Health: Collagen loss doesn’t just affect your skin; it impacts your joints as well. Estrogen is also protective of cartilage, the tissue that cushions the joints. As collagen and cartilage production slow down, joint pain, stiffness, and reduced flexibility can follow.
To counter these changes, focusing on boosting collagen both nutritionally and through targeted aesthetic treatments can make a significant difference in how you look and feel.
Nutritional Tips to Boost Collagen
One of the most effective ways to support collagen production is through diet. Here are some functional nutrition strategies to help you increase collagen levels naturally:
1. Increase Protein Intake
Since collagen is a protein, consuming more high-quality protein is essential for supporting your body’s natural collagen production. Foods rich in amino acids like proline, glycine, and hydroxyproline are key building blocks for collagen.
- Best sources: Always choose organic, if possible, to minimize exposure to hormones and antibiotics. Quick and easy protein sources include bone broth, fish, chicken, eggs, and lean meats.
2. Add Collagen Supplements
Hydrolyzed collagen supplements have gained popularity for good reason—they supply the body with essential amino acids that support the rebuilding of collagen in the skin, joints, and bones. For optimal results, choosing marine or grass-fed collagen peptides is recommended. Collagen can also be boosted through various formats, including drinks and powders. One standout option is Skinade®, a premium collagen drink available at most Nava Health locations, designed to enhance your skin health from within.
3. Incorporate Vitamin C-Rich Foods
Vitamin C plays a crucial role in collagen synthesis. Without enough vitamin C, your body can’t form or store collagen efficiently. It’s also a powerful antioxidant that protects against skin damage.
- Best sources: Citrus fruits, strawberries, bell peppers, and leafy greens.
4. Consume Foods Rich in Zinc and Copper
Both zinc and copper are essential for collagen formation. Zinc helps repair damaged tissues and keep the skin healthy, while copper assists in the cross-linking of collagen fibers, strengthening the structure of the skin and joints.
- Best sources: Shellfish, seeds, nuts, and legumes.
5. Add Omega-3 Fatty Acids
Omega-3s are anti-inflammatory and can help protect collagen in the skin and joints from breakdown. They also keep the skin supple by locking in moisture.
- Best sources: Fatty fish like salmon, flaxseeds, and walnuts.
Aesthetic Treatments to Stimulate Collagen Production
In addition to dietary strategies, aesthetic treatments can play a powerful role in stimulating collagen production, helping to restore skin’s firmness and improve joint function over time. Here are a few collagen-boosting treatments to consider:
1. PRX Derm Perfexion
This non-invasive treatment combines hydrogen peroxide and a high concentration of trichloroacetic acid (TCA) to rejuvenate the skin without peeling. PRX Derm Perfexion penetrates the skin deeply, stimulating fibroblasts (the cells that produce collagen) to kickstart collagen production. It’s a great option for those looking to improve skin tone, elasticity, and texture without the downtime of more aggressive treatments.
- Benefits: Firms the skin, improves hydration, reduces the appearance of fine lines and wrinkles, and can be used on both the face and body.
2. Morpheus8 Microneedling
Morpheus8 is a revolutionary microneedling device that combines microneedling with radiofrequency (RF) energy to deeply stimulate collagen production. It targets the deeper layers of the skin, encouraging collagen and elastin remodeling.
- Benefits: Tightens and lifts sagging skin, improves texture, reduces scars, and promotes a youthful appearance by enhancing collagen production over time.
How to Incorporate Nutrition and Aesthetic Treatments into Your Routine
Combining nutritional support with aesthetic treatments is a highly effective way to boost collagen production and maintain healthy skin and joints throughout perimenopause, menopause, and beyond. Here’s how you can integrate both into your regular regimen:
- Daily Nutrition: Ensure your diet is rich in collagen-boosting foods like bone broth, leafy greens, and fatty fish. Consider adding a collagen supplement to your morning routine for an extra boost.
- Targeted Aesthetic Treatments: Incorporate treatments like PRX Derm Perfexion and Morpheus8 into your skincare plan every 3-6 months to stimulate collagen production and maintain skin elasticity. If you’re dealing with more significant skin laxity or joint issues, consult with a professional to create a personalized treatment plan.
- Hydration and Self-Care: Staying hydrated and practicing good skin care habits is key to maximizing the benefits of both nutrition and treatments. Use moisturizers and serums that support collagen production, such as those containing retinol, hyaluronic acid, and vitamin C.
By combining the right nutrition and collagen-boosting aesthetic treatments, you can effectively combat the decline of collagen that comes with perimenopause and menopause, supporting your skin’s elasticity and your joints’ flexibility for years to come.
Nour Amri is a Licensed Integrative Nutritionist, a Certified Nutrition Specialist, and a Certified Ketogenic Nutrition Specialist. She earned her Master’s degree from the Maryland University of Integrative Health. She also received her certification for mind-body medicine facilitation from Georgetown University School of Medicine. In her approach, Nour applies the principles of Integrative and Functional Nutrition, which emphasize healthy eating personalized to the client’s genetics, environment, lifestyle, and health concerns.
Director of Aesthetics, Alexis Gaus
Alexis’ passion for enhancing lives ignited during her undergraduate studies and has flourished into a deep commitment to aesthetic medicine. With extensive experience leading aesthetics for a large dermatology group, she excels at training staff, recruiting top injectors, and staying ahead of industry trends. Her strong industry connections will ensure Nava offers cutting-edge treatments.