Many women I work with ask about collagen. Rightfully so, because everywhere you look collagen is being sold in stores and shown on Instagram reels. Many of these products show the benefits of collagen are stronger hair, skin, and nails. This is definitely true, but collagen does more than just make your skin, hair, and nails look pretty. It can be a crucial nutrient to improve your hormone balance as a woman.
Collagen is a protein that is the main building block for your skin, muscles, bones, tendons, connective tissues, ligaments, organs, blood vessels, and intestinal lining. Basically anything that is physically built in your body requires collagen. If you eat the right amount of protein, your body is most likely able to produce enough collagen.
However, women can benefit from consuming a collagen supplement. Estrogen, the primary female sex hormone, helps maintain collagen production. During perimenopause and menopause estrogen levels start to decline. This decline in estrogen causes a decline in collagen production. Beyond perimenopause and menopause, many women go through constant hormone fluctuations throughout their lifetime, making it important to focus on collagen intake.
Beyond hair, skin, and nails, let’s discuss three reasons women need collagen to balance hormones:
Reason #1: Collagen Increases Muscle Mass
Women experience hormone fluctuations constantly. Especially during perimenopause and menopause. Because of this fluctuation, muscle mass is more difficult to maintain. Collagen has been shown to increase lean muscle mass.
An overall increase in lean muscle mass is important to boost metabolism. Muscle is active at rest, which increases metabolic rate and improves overall body composition. Women who experience hormone imbalances have a harder time losing body fat and gaining lean muscle. Adding collagen can boost muscle activity, reduce body fat, and prevent muscle mass loss during perimenopause and menopause.
Reason #2: Collagen Improves PMS
If you struggle with PMS, collagen might be a good addition to your routine. During the luteal phase of the menstrual cycle, this “high hormone phase” can increase inflammation, zap energy, and cause moodiness. Collagen naturally helps to reduce inflammation in the body, which can improve PMS inflammation felt in the luteal phase of the cycle.
Reason #3: Collagen Builds a Healthy Gut Lining
Many hormone imbalances start in the gut. Leaky gut is a common issue where the lining of the gut can wear down and cause toxins to cross the gut lining. This increases overall inflammation and causes a domino effect of hormone imbalances.
Collagen has been shown to build a healthy gut lining, preventing leaky gut and helping to foster a healthy microbiome. Improving the gut lining can also help reduce bloating and other IBS symptoms, which often happen when hormones are fluctuating in women.
Which Collagen is Best?
When you look around the store and online, there are tons of options for collagen. Many of these collagens can be full of additives or fillers that can make hormone health worse. My favorite collagen powder is from a company called Drink Wholesome. It has minimal ingredients and is made from whole food sources, making it a great choice when trying to improve hormone health! You can click here to order the collagen powder using my affiliate link. Vital Proteins is another great product you can find in most stores and can easily be added to your favorite beverages such as coffee and tea.
You can easily add collagen to your morning cup of joe, tea, smoothies, or even Greek yogurt. Check out the recipe below, where I used the chocolate collagen powder from Drink Wholesome:
Chocolate Collagen Coldbrew
Ingredients
- 1 cup cold brew coffee
- 4 tbsp chocolate collagen powder
- 1 frozen banana
- 1 cup spinach
Instructions
- Blend all ingredients in a blender until smooth. Add to a glass and enjoy! If you don't have frozen bananas, you can use 1 fresh banana and 1 handful of ice.
Key Takeaways of Collagen for Hormone Balance:
If you’re experiencing hormone imbalances, collagen may be the superstar supplement that may help you feel good again. Beyond hair, skin, and nail growth, it’s been shown to improve muscle mass, combat PMS, and build a strong gut lining, which are all a big part in creating hormonal harmony. Check out the product from Drink Wholesome or Vital Proteins and add a daily dose into your routine!