What… the Menopause?
Each week we spotlight an unexpected and frustrating symptom of menopause that no one warned you about. Because menopause is more than just hot flashes and missed periods.
This week’s spotlight: Collagen Loss and Crepey Skin
What’s going on?
If you’ve suddenly noticed your skin looking thinner, wrinkled, or “crepey” (that delicate, crinkled texture that resembles tissue paper), you’re not imagining it.
During menopause, estrogen levels drop significantly – and this hormone plays a major role in maintaining collagen. Collagen is the protein responsible for keeping your skin firm, plump, and elastic.
Here’s what happens beneath the surface:
- Women lose up to 30% of their collagen in the first 5 years of menopause
- Skin becomes thinner and less able to retain moisture
- Elasticity declines, leading to sagging and creasing
- Areas like the arms, neck, chest, and above the knees are often first to show it
Estrogen doesn’t just affect your reproductive system, it’s deeply tied to your skin’s structure. Without it, your body produces less collagen, and what you do have breaks down faster.
The result? Skin that suddenly looks older than you feel.
You’re not alone
Crepey skin is one of the most common, but least talked about, symptoms of menopause.
- Nearly all women experience some degree of collagen loss after 40
- Skin thickness can decrease by up to 1% per year post-menopause
- Many women report that this change feels sudden, almost overnight
You can be doing everything right, from eating well, exercising, to sleeping, and still notice this shift.
What can you do?
While you can’t completely stop collagen loss, you can slow it down and even stimulate new production.
Here’s what actually works:
1. Prioritize protein intake. Collagen is made from amino acids, so you need enough protein to build it. Aim for 1.2–1.6 g of protein per kg of desired body weight. Include collagen-rich or collagen-supporting foods:
- Bone Broth
- Eggs
- Fish
- Lean Meats
- Protein powder
- Essential Amino Acids My favorite is Kion*
2. Consider collagen supplementation. Hydrolyzed collagen peptides may help improve skin elasticity and hydration over time. Look for types I and III collagen. My favorite is Puori*
3. Don’t skip resistance training. This is one of the most underrated tools for skin health. Strength training stimulates growth hormone and supports tissue repair, and it improves circulation, delivering nutrients to the skin
4. Support your skin topically. Your skincare routine matters more now. Look for ingredients like:
- GHK-Cu (copper peptide) – My favorite is Vitali*
- Retinoids (boost collagen production)
- Vitamin C (antioxidant + collagen support)
- Hyaluronic acid (hydrates and plumps)
5. Protect what you have. Sun exposure accelerates collagen breakdown. Daily SPF is non-negotiable. Even incidental sun exposure adds up over time. I love One Skin Face SPF*
6. Explore hormone therapy (if appropriate). Hormone Replacement Therapy (HRT) may help slow collagen loss in some women. The credit goes mostly to estradiol. Discuss with a qualified practitioner. See our guide on How To Find A Menopause Doctor
What worked for me?
Skin changes weren’t just about appearance, they were also a signal for me. Through my work with longevity experts and my own experimentation, I found that a multi-layered approach made the biggest difference:
- Prioritizing protein and collagen supplementation daily
- Staying consistent with strength training and movement
- Upgrading her skincare with science-backed ingredients (not hype)
- Supporting overall health, because skin reflects what’s happening inside
- A detox once in a while can also work wonders. Find a qualified health professional for this one.
One thing I emphasize often, you can’t out-cream a lifestyle problem. When I focused on internal health first, the external changes followed.
Here’s a powerful conversation from the Hack My Age podcast that dives deeper into skin aging, collagen, and what actually works.
FAQ: Collagen Loss and Crepey Skin
Does collagen powder really work for crepey skin?
Some studies show improvements in skin elasticity and hydration with consistent use (8–12 weeks), but results vary. It works best when combined with proper nutrition and lifestyle habits.
At what age does collagen loss start?
Collagen production begins to decline in your mid-to-late 20s, but the drop becomes much more noticeable during menopause due to estrogen loss.
Can you reverse crepey skin?
You can significantly improve its appearance by boosting collagen production, improving hydration, and strengthening the underlying tissue. Honestly, you got to try the GHK-Cu.
Is crepey skin only caused by menopause?
No. Sun damage, dehydration, rapid weight loss, and genetics also play a role, but menopause accelerates the process.
Are there treatments beyond skincare and supplements?
Yes. Options like microneedling, laser therapy, and radiofrequency treatments can stimulate collagen production. These should be done by qualified professionals.
If you’ve been noticing changes in your skin and wondering “Where did this come from?” Now you know. And more importantly, you know what to do next.
Download the Menopause Symptom Tracker to help you figure it all out.
*Feel free to use my discount codes:
Puori – HACKMYAGE
Kion – HACKMYAGE
Vitali Skincare – ZORA
One Skin – HACKMYAGE
Zora Benhamou is a gerontologist who studies aging and is dedicated to challenging menopause stigma and ageist stereotypes. As the host of the Hack My Age podcast, she focuses on empowering women navigating the menopausal transition through evidence-based techniques that support your 80 year old self.