Creatine and Collagen Supplements in Perimenopause and Menopause: What’s Actually Worth Knowing

As we move through perimenopause and menopause, the body naturally begins to change in ways that can feel subtle at first, and more noticeable over time.

Energy levels, muscle tone, recovery, skin health, and cognitive clarity can all start to shift, not because something is “wrong,” but because the hormonal landscape is changing.

This is where nutrition, lifestyle, and targeted support can play a really meaningful role.

Two supplements that are increasingly being discussed in this space are creatine and collagen. But with so much noise online, it’s important to understand what they actually do and what truly matters.

Creatine: more than a gym supplement

Creatine is often associated with bodybuilding or strength training, but its role in the body is much broader.

It’s a naturally occurring compound that helps the body produce and recycle energy at a cellular level, particularly in high-demand tissues like muscle and brain.

Why it becomes more relevant in perimenopause and menopause

As oestrogen declines, many women notice changes such as:

• reduced muscle strength or tone

• increased fatigue

• slower recovery after exercise

• changes in cognitive sharpness or brain fog

  
  

Creatine supports the body’s ability to rapidly regenerate energy, which may help with:

• Muscle strength and maintenance

• Exercise performance and recovery

• Cognitive function and mental clarity

• General energy availability

  
  

It works quietly at a cellular level, not as a stimulant, but as an energy support system.

Collagen: structural support from within

Collagen is the most abundant protein in the body. It forms the structure of skin, joints, ligaments, connective tissue, gut lining, and more.

From our mid-20s onwards, natural collagen production gradually declines, and this often becomes more noticeable during perimenopause and menopause.

What women often notice:

• changes in skin elasticity or hydration

• joint stiffness or discomfort

• slower tissue repair

• changes in hair and nail strength

  
  

What collagen may support:

• skin structure and elasticity

• joint and connective tissue health

• gut lining integrity

• recovery and repair processes

Collagen works best when the body has the right building blocks available, particularly adequate protein, vitamin C, zinc, and overall nutritional intake.

The different types of collagen (and what actually matters)

Collagen isn’t one single structure in the body, there are several types, with Type I, II and III being the most commonly referenced in supplements.

Most collagen supplements are hydrolysed collagen peptides, meaning the protein has been broken down into smaller amino acid chains to support absorption.

However, it’s important not to get lost in marketing claims, because not all of the detail translates into meaningful differences in the body.

Type I collagen

Found in: skin, bones, tendons, ligaments, connective tissue

• Most abundant type in the body

• Associated with skin structure, elasticity and firmness

Most commonly used in skin-focused collagen supplements

Type II collagen

• Found in: cartilage

• Associated with joint cushioning and mobility

Often used in joint-specific formulations.

Type III collagen

• Found in: skin, gut, blood vessels, internal organs

• Works closely with Type I

Often included in multi-collagen blends

Marine vs Bovine Collagen

 Marine collagen

• Derived from fish

• Typically rich in Type I collagen

• Often used for skin, hair and nail support

  
  

Bovine collagen

• Derived from cow sources

• Contains Type I and III

• More broadly used for skin, gut and connective tissue support

  
  

Both provide amino acids that the body uses to build its own collagen, neither is automatically better.

What Actually Matters When Choosing Collagen

Rather than focusing on marketing claims, the key factors are:

1. Hydrolysed collagen peptides

This ensures the protein is broken down into smaller, digestible forms.

2. Daily consistency and dosage

Most research sits around 5 -10g per day. Consistency matters more than precision.

3. Source preference

Marine or bovine, the best choice is the one that fits your dietary preferences and feels sustainable.

A more grounded way to think about collagen

Collagen supplements don’t “target” specific areas of the body.

Instead, they provide raw building blocks that the body uses where it is most needed, whether that’s skin, joints, gut lining, or connective tissue.

The body always decides the priority.

Creatine vs collagen: they do very different things

These two are often mentioned together, but they support completely different systems:

• Creatine - energy, muscle strength, brain function

• Collagen - structure, connective tissue, skin and joint integrity

They don’t compete, they can actually complement each other well, especially during hormonal transitions.

What matters more than supplements

It’s important to zoom out.

No supplement replaces:

• adequate protein intake

• resistance training or movement

• quality sleep

• nervous system regulation

• consistent nourishment

  
  

Especially in perimenopause and menopause, these foundations make the biggest difference.

Final thoughts

Perimenopause and menopause are not about fixing the body, but about understanding what the body is now asking for, more support, more nourishment, and more intention in how we care for ourselves.

It’s also helpful to note that creatine is naturally found in animal foods like meat and fish, so there are no food-based vegan sources of it. However, it is available as a vegan-friendly supplement in powder form, which is synthetically made.

Collagen is also found in animal foods and is not available from vegan food sources. Vegan “collagen” products are typically collagen builders, meaning they provide nutrients such as vitamin C, amino acids, and minerals that support the body’s own collagen production, rather than containing collagen itself.

Creatine and collagen can be supportive tools within this, but they work best when they sit on top of strong foundations, rather than replacing them.

And you’ll probably want to know what I personally use, in terms of supplements. My favourite brands are Ancient + Brave, for collagen, and Thorne Research for creatine.