Many of the symptoms experienced throughout menopause are related to fluctuating hormone levels. Oestrogen, the hormone responsible for sexual and reproductive health alongside progesterone, also plays diverse roles in a woman’s body. Oestrogen supports bone and joint health, nourishes blood vessels, promotes heart health, and more. Thus, the decline in oestrogen production during menopause can widely impact bodily functions. Here, we're going to look specifically at whether collagen is good for menopause-related bone thinning.
Menopause and Bone Loss
Menopause accelerates bone loss, increasing women's risk of osteoporosis and fragility fractures. Up to 20% of bone density can be lost during menopause, causing 1 in 10 women over 60 to develop osteoporosis. Osteoporotic fractures often lead to chronic pain, disability, and decreased quality of life. Therefore, preventing excessive bone loss during the menopausal transition is crucial for maintaining bone health and reducing fracture risk in ageing women.
What Effect Does Collagen Have on Bone Health?
Collagen is a protein that is found in your skin, bones, and connective tissues. As you age, your body produces less collagen, which can lead to sagging skin, brittle bones, and joint pain. Collagen, specifically type 1 collagen, is the main component of bone tissue. In fact, bones are made up of approximately 90% collagen.
Collagen supports bone health by providing the necessary strength and structure to our bones. It is proven to increase bone mineral density, which is essential for preventing bone fractures and ageing-related bone loss.
Collagen also helps promote joint mobility by enhancing the production of synovial fluid, which lubricates and cushions the joints. This increased mobility can lead to greater flexibility and overall function.
Collagen can also reduce the risk of fractures. As bone density decreases, the risk of fractures increases. A double-blind, placebo-controlled study found that women who supplemented with collagen for 12 months had significantly fewer fractures than the placebo group. This suggests that collagen can not only prevent bone loss but also improve the quality of bones to reduce the risk of fractures.
Are Collagen Supplements Good for Menopausal Symptoms?
While collagen cannot reverse the drop in oestrogen levels caused by menopause, it can help combat some of the effects that result from this decline.Collagen supplements can increase bone mineral density and improve bone strength. The amino acids found in collagen, such as glycine and proline, are essential for building and repairing bones. A study found that collagen supplementation in rats increased bone mineral density by over 20%.
Collagen supplements can also improve joint health. Joint pain and stiffness are common during perimenopause. Collagen supplements can help reduce inflammation and improve joint flexibility. Collagen can also promote the production of other proteins, such as elastin and fibrillin, which are essential for keeping joints healthy.
Incorporating collagen into your diet is easy. Collagen supplements are available in various forms, including powders, capsules, and collagen gummies. Collagen can also be found in bone broth, which is a nutritious addition to your diet. Beef, chicken, and fish are rich sources of collagen.
What are the Benefits of Collagen Supplements?
Collagen can help improve and support joint health in many ways. It can reduce joint pain and inflammation, increase joint mobility, enhance cartilage health, strengthen bones, and improve skin health. Women, in particular, should include collagen in their daily routine to prevent joint problems that are more commonly experienced by them.
Other top benefits may include:
Restoring elasticity and hydration to your skin to reduce the appearance of fine lines and wrinkles
Fighting inflammation in your joints to restore suppleness and resilience
Adding strength, volume and shine to your hair and nails
Boosting gut health
Promoting better quality sleep
This is also why many celebrities are a fan of collagen supplements!
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