If there are not so subliminal messages circulating within the aging well movement, they might be: “Protein. Strength training. Fiber. Hyaluronic acid. Collagen.”
Women in midlife and mavenhood looking for ways to feel healthier, stronger, and more like themselves would need to live under a rock to avoid the messaging. Pushback is met with an endless stream of doctors on TikTok, Instagram posts, Substacks, wellness podcasts, and clips breaking down the latest studies.
One piece of good news that may be easy to miss: women over 40 are finally part of the health conversation. Perimenopause, menopause, hormone replacement therapies, and updated nutritional guidelines are all entering the chat, offering information previous generations didn’t have access to.
What’s missing, or at least less prevalent, is the why behind all of it. We’re looking at each of the buzzwords: protein, strength training, fiber, hyaluronic acid and collagen individually, so if you missed the posts on protein and fiber earlier this year, they’re worth a look.
Focusing on Collagen
Why do we need collagen, what types do we need, and most importantly, how do we get it?
Collagen is a protein that acts as structural support for skin, bones, tendons, muscles, blood vessels, cartilage, and connective tissue. Natural collagen production starts slowing down with age, and the decline becomes more noticeable in menopause. Part of the shift is tied to declining estrogen levels, since estrogen plays a role in supporting collagen production, elasticity, and moisture retention. Skin loses elasticity, recovery after workouts slows down, joints become less forgiving, hair texture changes, nails become brittle, and muscle tone becomes harder to hold onto.
“In the first 5 years of menopause, 30% loss of collagen, and then you continue to lose it 2% per year thereafter. Collagen is the main support structure that keeps your skin plump.” – Dr. Corinne Menn, DO, board-certified OB/GYN, Menopause Society Certified Practitioner, and prescribing physician at Alloy Women’s Health, What Menopause Does to Your Skin & How to Fix It, Alloy Women’s Health YouTube channel, February 2025.
The effects of collagen loss are wide ranging, and for women who want to feel good for the long haul, that’s reason enough to pay attention.
Hair, Skin + Nails
Type I collagen is the one most commonly associated with skin, hair, nails, bones, and connective tissue. When women talk about wanting firmer skin, stronger nails, or hair that feels healthier and fuller, this is usually the type of collagen they mean. Along with Type I, Type V also supports hair and cellular structure.
Collagen supplement bases for Type I and III are bovine, sourced from cows. Bovine sources are the type most commonly found in powders and wellness supplements. The bases for Type I and V are typically marine, sourced from fish. When shopping for marine collagen, look for products sourced from the skin, bone, fin and scales of freshwater and marine fish, rather than jellyfish or shellfish, which are less than ideal.
“One easy way to boost your own collagen is to incorporate the right ingredients into your regular diet. Eating foods rich in vitamins A and C is an easy way to boost your body’s collagen. Vitamin A plays a role in helping to restore and regenerate damaged collagen. And you can’t even make collagen without vitamin C.” – Dr. Whitney Bowe, MD, board-certified dermatologist and Clinical Assistant Professor of Dermatology at the Icahn School of Medicine at Mount Sinai. (Dr. Bowe is a brand ambassador for Further Food, a collagen supplement brand.)
Foods directly associated with Type I include bone broth, slow cooked meats, chicken skin, and gelatin. Egg whites are associated with Type V collagen, and are worth adding to the mix.
Getting enough daily protein and nutrients like vitamin C also support natural production. Citrus fruits, berries, eggs, leafy greens, salmon, Greek yogurt, beans, nuts, and seeds round out the list of collagen-friendly nutrition staples.
Joints + Mobility
Both Type II and Type X are associated with cartilage and mobility. Type II focuses on joints and Type X on bone formation. This is the collagen conversation many women begin paying attention to when knees become less forgiving during workouts, hips feel tighter after long flights, or recovery takes longer after strength training, hiking, tennis, pickleball, or long walks.
When it comes to supplements, Type II and X collagen are typically chicken-sourced and aimed at joint comfort and mobility.
The most common food associated with Type II collagen is chicken, especially in bone broth and slow cooked dishes that include bones, joints, and connective tissue. Other foods that work in tandem with chicken to support joint and cartilage health are turmeric, omega-3 rich foods like salmon and sardines, garlic, onions, leafy greens, and citrus.
For women in mavenhood, Type II and X deserve as much attention as the beauty-focused types that get more airtime.
Skin Elasticity + Recovery
Type III collagen works in tandem with Type I to support skin, muscles, blood vessels, and connective tissue throughout the body. It plays a role in elasticity and structure, particularly in softer tissue.
Most bovine collagen supplements contain both Types I and III, covering both skin structure and elasticity in one.
Type III is often found in the foods associated with Type I collagen, including slow cooked meats, bone broth, and protein-rich animal foods that contain connective tissue. For Type III specifically, berries and bell peppers are strong nutritional additions, both linked to elasticity and softer tissue support.
Why Collagen Matters
Collagen keeps coming up because it’s an integral part of an updated approach to aging well, and it’s also only one piece of the puzzle. Women respond differently to supplements and supportive routines. Consistency, overall nutrition, protein intake, age, hormones, sleep, exercise, and general health all influence results.
Adjusting to include collagen-rich foods, along with increased protein intake, strength training, sleep, hydration, and movement, support the body’s ability to maintain muscle, connective tissue, and recover over time. Which combination of supplements, supportive foods, and healthy habits to add or adjust is a personal decision worth discussing with your doctor and/or nutrition specialist.
In our next post, Collagen Boosters for Midlife Women, we explore strategies beyond nutrition and supplementation.
For women in mavenhood, the goal is to feel strong in your body, stay active, recover well, maintain confidence, and continue to live the big, beautiful life you’ve built. Collagen counts.
This series is intended for informational purposes only and is not medical advice. Treatments, supplements, skincare products, and procedures affect everyone differently. Consult a qualified healthcare provider or dermatologist before making changes to your healthcare, skincare, or wellness routine.
Estimated reading time: 6 minutes
