Collagen: Why Women Over 45 Need to Pay Attention

Collagen is often spoken about as a beauty supplement, yet its true role in the body extends far beyond skin, hair, and nails. Collagen is the primary structural protein in the human body. It forms the scaffolding of our connective tissues- tendons, ligaments, fascia, cartilage, bone, skin, and even the lining of the gut.

Quite simply, collagen is what gives the body integrity, resilience, and tensile strength.

From our mid-40s onward, however, collagen production declines at a more accelerated rate. This decline is not cosmetic, it is physiological.

Why Collagen Declines After 45

From approximately age 25, collagen synthesis decreases by around 1% per year. For women, this decline becomes more pronounced during perimenopause and menopause, largely due to changes in oestrogen.

Oestrogen plays a regulatory role in collagen turnover. As levels fluctuate and fall, we see:

• Reduced collagen density in skin and connective tissue

• Decreased tendon and ligament elasticity

• Slower tissue repair and recovery

• Increased joint stiffness and injury risk

• Thinning of the gut lining and changes in digestion
  

By the time a woman reaches her late 40s or early 50s, collagen loss can exceed 30% compared to peak levels.

This is why collagen supplementation is not a trend, it is a support strategy for structural health, movement longevity, and tissue resilience.

Why Supplementation Matters

While collagen is present in whole foods such as bone broth, connective tissue, and slow-cooked meats, modern diets often lack sufficient amounts, particularly for women who:

• Eat less red meat

• Have higher protein needs due to resistance training or Pilates

• Are managing hormonal transitions

• Experience digestive inefficiency
  

Supplementation provides bioavailable collagen peptides that can support:

• Tendon and ligament health

• Muscle recovery and strength adaptation

• Skin integrity and hydration

• Bone mineral density

• Gut lining repair
  

Importantly, collagen supplementation works best when paired with adequate vitamin C, which is essential for collagen synthesis.

Bovine vs Marine Collagen: Why Source Matters

Not all collagen is created equal!

Marine Collagen

Marine collagen is typically sourced from fish skin or scales. It is predominantly Type I collagen, which supports skin and superficial tissues. While easily absorbed, marine collagen:

• Contains fewer amino acids essential for joint and tendon health

• Is often lower in glycine and proline

• Can be less supportive for musculoskeletal resilience

• Raises sustainability and heavy-metal concerns depending on sourcing
  

Grass-Fed Bovine Collagen

Bovine collagen, sourced from cows, more closely matches the human collagen profile. It naturally contains Type I and Type III collagen, which are critical for:

• Fascia and connective tissue

• Tendons and ligaments

• Bone matrix

• Muscle integration
  

Grass-fed bovine collagen also provides higher levels of glycine, an amino acid essential for tissue repair, nervous system regulation, and sleep quality, an often overlooked benefit for women in midlife.

From a structural and functional perspective, bovine collagen is superior for women over 45 who want to support movement, recovery, and long-term joint health.

What to Look for in a Quality Collagen Supplement

When choosing a collagen supplement, quality matters more than quantity. Look for:

• Grass-fed, pasture-raised bovine sourcing

• Hydrolysed collagen peptides for absorption

• No fillers, sweeteners, or flavourings

• Third-party testing

• Transparent sourcing
  

Here are my top 5 Grass-Fed Bovine Collagen Supplements

(Based on quality, sourcing, and my own personal use)

1. Great Lakes Gelatin Collagen Hydrolysate
   A long-standing, no-nonsense brand with excellent amino acid integrity.

2. Hunter & Gather Grass-Fed Collagen
   Transparent sourcing and minimal processing.

3. Ancient & Brave Collagen
   Includes collagen-supportive cofactors

4. Vital Proteins Grass-Fed Collagen Peptides
   Widely researched, neutral in taste, and sustainably sourced.

5. Further Food Collagen Peptides
   Clean sourcing with added functional blends for joints and recovery.
   

The Takeaway

Collagen is not about reversing ageing, it is about supporting structure.

For women over 45, collagen supplementation can help maintain the connective tissue integrity that underpins:

• Pain-free movement

• Strength and stability

• Skin resilience

• Gut health

• Recovery and repair
  

Choosing a grass-fed bovine collagen, used consistently and alongside strength-based movement such as Pilates, supports the body where it needs it most at the level of tissue, not trends.

I have been personally using collagen since 2018, though daily sice 2024, and it’s amazing the differences I notice if i skip a few days.

I’m not here to tell you what to do… but you should look into this for sure.

P.S. Looking for other ways to support your wellness? Take a look at my Red Light Blog HERE

Tracy Richardson MSc is a movement and wellness specialist with a background in therapy, Pilates, and wellbeing, she combines evidence-based practice with a nurturing, mindful approach. Tracy’s mission is to empower individuals to move with awareness, release tension, and cultivate sustainable health, strength, and inner calm. When she’s not teaching or writing, you’ll often find her walking her dog, practising Pilates, or sipping a calming cup of tea