Menopause marks a significant transition in a woman's life -- one that’s often accompanied by hormonal changes that can impact numerous aspects of your overall health. One of the most concerning issues is bone loss, which is driven primarily by declining estrogen levels. This accelerates bone resorption and increases the risk of osteoporosis and fractures. In fact, 1 in 3 women over the age of 50 years will experience osteoporotic fractures in their lifetime.[1]
While hormone replacement therapy and prescription medications are considered as primary solutions to menopausal bone loss, a growing body of scientific literature highlights the potential role of nutritional supplements, such as collagen peptides, in supporting bone health for older women.
In this blog, we'll explore the science behind why collagen peptides might help mitigate menopausal bone loss as well as highlight a few other key supplements that work with collagen peptides to support healthy, strong bones.
What Are Collagen Peptides?
Collagen in the most abundant protein in the body, accounting for ~30% of total proteins in the body. It is a critical component of your skin, muscles, bones, tendons, ligaments, organs, and blood vessels. As an important structural protein, collagen also plays a key role in wound healing.
Collagen is a big molecule that isn’t easily absorbed by our bodies. To improve its bioavailability, researchers developed hydrolyzed collagen peptides -- smaller pieces of collagen that are efficiently digested and absorbed by our bodies to fuel collagen synthesis and tissue repair in the body.
Do I Need to Supplement with Collagen Peptides?
Our bodies naturally produce collagen from the various protein and amino acids we get from our diet; however, collagen-rich foods aren’t common in the diet, which means that individuals may not be getting enough of the right “building blocks” from their diet to support collagen production. Side note: Yes, bone broth has started to gain popularity in recent years, but it’s still not quite mainstream.
Something else to keep in mind is that collagen production naturally starts to decline in our 30s. This is one of the reasons why you may notice wounds heal slower, wrinkles start to develop, and skin starts to look thin.
Supplementing with collagen peptides can supply the body with the amino acids it needs to synthesize collagen which may help to promote healthy aging.[2]
The Link Between Collagen Peptides and Bone Health
Bone remodeling across throughout our lives. This process involves old bones being broken down (resorption) and new bones being formed (deposition). Our entire skeleton is replaced roughly every 10 years through this on-going process, keeping bones strong and adaptable.
Early in our lives, this process is balanced. As we age, however, the balance shifts in favor of resorption, causing gradual bone loss.
The good news, though, is that we have the power to favorably impact this process and maintain bone integrity via resistance training, nutrition, and supplementation.
One of the key supplements shown to support bone health is collagen peptides.
Research suggests that collagen peptides promote bone formation and reduce degradation.[3] More specifically, collagen supplements appear to stimulate osteoblasts (cells responsible for building bone) while modulating osteoclast activity (cells that break down bone).
Additionally, collagen peptides may improve the quality of the bone matrix, making it more resilient to fractures. Animal studies have also found that collagen peptides significantly increase the organic substance of the bone.[4]
One last thing to consider is that supplementing with collagen peptides may help increase muscle mass, reduce muscle soreness, and boost endurance, all of which may help lower the risk of falls and fractures.[3]
Added Benefits When Combined with Key Vitamins & Minerals
Collagen on its own has been shown to be beneficial for bone health, and when combined with certain essential vitamins and minerals, its benefits may be amplified.
Specifically, recent studies demonstrate that collagen peptides combined with calcium and vitamin D are associated with continuous improvements in bone mineral density (BMD), bone turnover markers, and muscle function.[3]
In case you weren’t aware, both calcium and vitamin D supplements are well-known for their bone health benefits, particularly in regards to preventing bone loss, increasing bone mineral density (BMD) and reducing fracture risk.[5]
Another vitamin to consider is Vitamin K2, which plays a critical role in bone health by activating osteocalcin, a protein produced by osteoblasts that binds calcium to the bone matrix. This ultimately enhances bone mineralization and strength.[6,7]
For these reasons (and more), we suggest combining a serving of 1UP Vegan Greens & Reds Superfoods Plus with a serving of 1UP Hydrolyzed Collagen. Our Vegan Greens & Reds Superfoods Plus supplement includes 25 essential vitamins and minerals plus probiotics, prebiotics, digestive enzymes, and a metabolic complex help boost your health, encourage healthy digestion, and support immunity.
How Much Collagen Should I Take to Support Bone Health?
Typical doses in studies range from 2.5 to 15 grams per day. When deciding which collagen supplement to purchase, choose a high-quality collagen supplement that includes hydrolyzed collagen peptides, which are more readily absorbed by the body.
1UP Hydrolyzed Collagen is a 2-1 Collagen supplement delivering 15 grams of collagen from a combination of Grass-Fed Bovine and Wild Caught Marine Hydrolyzed Collagen Peptides. For added antioxidant and glow support benefits, we’ve included Hyaluronic Acid, Vitamin C, Vitamin E and biotin.
Unlike many collagen supplements on the market, 1UP Hydrolyzed Collagen Peptides are manufactured under strict quality standards in an NSF/ANSI cGMP 455-2 Certified and FDA-Registered Facility in Miami FL, USA. Every batch undergoes rigorous lab testing for formula accuracy, potency, purity, and safety to ensure we deliver the highest standards of quality.
Takeaway
Collagen peptides show real potential as a valuable supplement for individuals concerned about long term bone health. They’re backed by studies demonstrating improved bone mineral density (BMD), better bone markers, and sustained effects over time. By bolstering bone formation and matrix quality, they could help women navigate menopause with stronger skeletons.
References
- Sözen T, Özışık L, Başaran NÇ. An overview and management of osteoporosis. Eur J Rheumatol. 2017 Mar;4(1):46-56. doi: 10.5152/eurjrheum.2016.048. Epub 2016 Dec 30. PMID: 28293453; PMCID: PMC5335887.
- Al-Atif H. Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatol Pract Concept. 2022 Jan 1;12(1):e2022018. doi: 10.5826/dpc.1201a18. PMID: 35223163; PMCID: PMC8824545.
- Sun, C., Yang, A., Teng, F., & Xia, Y. (2025). Efficacy of collagen peptide supplementation on bone and muscle health : a meta-analysis. September. https://doi.org/10.3389/fnut.2025.1646090
- Watanabe-Kamiyama M., Shimizu M., Kamiyama S., Taguchi Y., Sone H., Morimatsu F., Shirakawa H., Furukawa Y., Komai M. Absorption and effectiveness of orally administered low molecular weight collagen hydrolysate in rats. J. Agric. Food Chem. 2010;58:835–841. doi: 10.1021/jf9031487
- Lampropoulou-Adamidou, K., Karlafti, E., Argyrou, C., Makris, K., Trovas, G., Dontas, I. A., Tournis, S., & Triantafyllopoulos, I. K. (2022). Effect of Calcium and Vitamin D Supplementation With and Without Collagen Peptides on Volumetric and Areal Bone Mineral Density, Bone Geometry and Bone Turnover in Postmenopausal Women With Osteopenia. Journal of Clinical Densitometry, 25(3), 357–372. https://doi.org/https://doi.org/10.1016/j.jocd.2021.11.011
- Zhou M, Han S, Zhang W, Wu D. Efficacy and safety of vitamin K2 for postmenopausal women with osteoporosis at a long-term follow-up: meta-analysis and systematic review. J Bone Miner Metab. 2022 Sep;40(5):763-772. doi: 10.1007/s00774-022-01342-6. Epub 2022 Jun 16. PMID: 35711002.
- Ma ML, Ma ZJ, He YL, Sun H, Yang B, Ruan BJ, Zhan WD, Li SX, Dong H, Wang YX. Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials. Front Public Health. 2022 Aug 11;10:979649. doi: 10.3389/fpubh.2022.979649. PMID: 36033779; PMCID: PMC9403798.
