6: Collagen & Perimenopause: When it Works (When is Doesn’t)

Hey, it’s Megan. Grab your coffee and let’s have a convo.

Introduction: The Collagen Question

I see you DMing asking about collagen. Should you use it? Is it a waste of money? Does it even count as protein? Let’s talk about this.

Much of the fitness industry hates collagen. They say it doesn’t count as a protein. It’s pointless. It’s a waste of money. From my point of view, that all depends on what your actual goals are.

What Collagen Actually Is

Okay, so what is collagen? It’s a protein made of a set of amino acids like all proteins. Your body makes collagen naturally. When you consume it in powder form, it’s derived from cows or marine sources.

It’s not a complete protein, meaning it does not contain the nine essential amino acids your body can’t make. Almost all animal proteins contain these nine essential amino acids, which is part of why they are considered superior forms of protein. Collagen is specifically low in the amino acids that promote muscle growth, which is why a lot of fitness people also don’t like it.

Many plant-based proteins are considered incomplete protein, which is why if you are plant-based, it’s important to include multiple protein sources so that you get all of the amino acids that your body needs. This is also why a lot of plant-based protein powders are made from multiple sources, so you get all nine essential amino acids that your body can’t make on its own.

Collagen is very quickly absorbed and digested on par with all other animal proteins, which are about 95% bioavailability, meaning your body is able to break down and absorb and use it. So even though it doesn’t have all the essential amino acids, your body can digest and absorb collagen very quickly.

So Should I Take Collagen?

Well, that depends on your goals and preferences. My goal is getting my clients to feel good, have great energy, good sleep, less anxiety and stress. So a big part of that is diet. And I’m going to be honest and say that I have had only one client who has ever said to me, more protein doesn’t make me feel good. She was plant-based and the increase in fiber from beans and legumes was not working so well. So we had to switch our plan. Once we did that though, golden.

So yes, I want you to eat more protein. Do I want you to eat protein from whole food sources? Obviously, but I’m realistic. I personally use collagen and whey protein isolate because they are convenient and easy.

Why Protein Matters MORE in Perimenopause

Here’s what’s happening in perimenopause that makes this conversation about protein even more important. Your estrogen is declining and estrogen is protective of muscle mass. Without it, you’re losing muscle faster than you did in your 30s. You’re also becoming more insulin resistant, which means that you need more protein to feel sated and to keep your blood sugar stable. And your body is becoming less efficient at using the protein to build and maintain muscle.

You literally need to eat more to get the same results compared to what you used to. So when I say increasing protein is a big part of feeling better, this is why. The recommendations you followed in your 20s and 30s, they don’t work the same way anymore.

When Collagen Makes Practical Sense

So let’s say there’s a woman sitting in front of me who is stressed to the max. She’s not sleeping. She’s not moving consistently. She’s having crazy anxiety in the mornings and is on a blood sugar roller coaster all day long. She drinks a huge cup of coffee on an empty stomach right before she gets her kids ready for school, and that caffeine is the only thing keeping her moving.

I need a quick, easy win for her, something that will make her feel better fast. If she likes a frappuccino and is familiar with protein powder, the best option here is a protein powder mixed into her coffee. Then she’s happy because she gets to have a nutritionist approved frappuccino, and I’m happy because we are no longer having caffeine on an empty stomach and we’re getting 30 grams of protein before 9 a.m.

But you know what? The protein powder industry has not been courting this woman since she was 15. Maybe she doesn’t know about the different protein powders. She may not like frappuccinos or things in her coffee. She’s not going to turn on a blender. Great. A scoop of collagen that is colorless, tasteless, and one ingredient that you can mix into your coffee with a spoon is very convenient, low-level lift, and a low-impact investment because many people already have collagen in the house.

Why People Don’t Like Collagen

So why don’t people like collagen? Collagen is not helpful at stimulating new muscle growth. It is low in specific amino acids that promote muscle growth. If you come to me and say my goals are to gain as much muscle as I possibly can at the gym, I’m most likely not going to recommend that you use collagen to meet your goals because there are far more efficient and convenient proteins available.

Collagen has been touted for the skin and gut benefits, but the research is not as clear. There is some evidence it’s the overall intake of protein rather than the actual collagen that is specifically creating the benefits because collagen is broken down into individual amino acids just like all protein. So the full intact collagen doesn’t actually make it anywhere. It’s the individual amino acids that do.

The Protein Powder Decision Tree

Okay, so collagen isn’t a complete protein. It doesn’t do much for my gut or skin and it’s not helping me grow my muscles. Is it a waste of money?

Protein powders are wonderful tools and very convenient. I love them, but in perimenopause, we have a lot of things to consider. Product familiarity. I don’t have to sell a protein powder to a male client. They have been using one or their friends have been using one since high school. Not all women are familiar with or open to protein powders.

There are women who are terrified of building too much muscle and protein powders are tied to this fear in some cases. I am here to tell you, unless you won the genetic lottery, and you would know by now, you aren’t going to accidentally put on too much muscle. It’s so hard to put on muscle, especially after 40. So let’s put this worry to bed.

There are a lot of weird associations and connections people make with protein powder. If that person has never used a protein powder, we have to figure out the best option. That is a massive decision tree with a lot of variables based on her goals, preferences, and needs.

If you are a fitness professional, you know very well that the first workout with a new client better not make them sore for days or they aren’t coming back. If you were in front of me, exhausted, not sleeping, overwhelmed, working, dealing with kids, aging parents, and I said to you, I can help you. Here is your 30 step plan starting with a five hour food prep session on Sundays. You would be out. There would be no trust. I didn’t hear you when you said overwhelmed.

There are always multiple ways to get the results in your human body. My way is just one way. I want a way that I can build trust with a low level easy win. If you feel better after a week, then you know that I can deliver on your goal to feel better. Then you might be open to more options and suggestions like adding a protein and fiber-filled breakfast. Then we have an on-ramp to build a plan out together.

How to Actually Use Collagen

So let’s talk about how to actually use collagen. Yes, you can stir it in your coffee. That’s my go-to. But there are some other ways. You can mix it into oatmeal or overnight oats while they’re still warm. You can stir it into soup. This is really great if you’re dealing with digestive issues and need something gentle if you’re recovering from a surgery. This is a wonderful way to bump up a little bit of protein, very low-level lift.

You can add it to smoothies if you’re making one anyways, but you don’t need to really start being a smoothie person just to have collagen. Some people even mix it into their yogurt or cottage cheese. The key here is to make it easy. If you have to change your entire morning routine to use it, you won’t stick with it. Find where it fits into what you’re already doing.

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Your Body Doesn’t Discriminate Protein Sources

So if we say that collagen doesn’t count towards your total protein, this again is a silly way to think about things because if you eat it, digest it and absorb it, your digestive system isn’t saying, hey, incomplete protein over here, let’s not count it. Your body, all human bodies are extremely adaptable.

Think about the variations in climate and access to different types of foods that humans can survive on. Our bodies do not discriminate protein sources. The internet might, but your body says protein is protein is protein. That thinking would also mean that any plant-based people who are only able to count a very small portion of their dietary protein, which is just silly. There are plenty of plant-based athletes and humans who have managed to somehow make their protein not only count, but make it work for them by building strong bodies and putting on muscle.

What to Look For When Buying Collagen

If you’re going to try collagen, here’s what to look for. You want a single ingredient. That’s best. Just collagen peptides or hydrolyzed collagen. You don’t need to have added vitamins or hyaluronic acid or anything else that they’re trying to sell you. Grass fed is really great if it fits in your budget, but standard collagen is fine. Don’t let perfect be the enemy of good here. It should dissolve easily in hot liquid. If it’s clumping, then that’s a quality issue.

So what to skip? Collagen creamers with two grams of collagen and a bunch of other stuff. That’s not gonna make a difference. Anything that has a really long ingredient list. You’re paying for fillers here, and at that point you might as well just use a protein powder. Beauty specific collagens that cost three times as much and your body doesn’t know the difference.

Summary: When Collagen Makes Sense

So, right now my peri friend, your hormones are stepping down. Building and maintaining muscle is extremely important. You may already be trying to increase your overall protein intake for satiety, weight management, blood sugar management reasons. Collagen could be the difference between hitting your goals during the day and giving up because it feels too hard.

Collagen is one ingredient. It’s easy to digest and it’s highly absorbable. It’s colorless, tasteless, dissolves in hot beverages. It’s a really great tool. It is not going to solve all people’s problems or work for everyone.

If your goal is to be an Olympic powerlifter or an NFL lineman, then this is not going to be the most efficient protein source for you to get to your goals. If you’re just a human, eating varied protein sources and looking for a quick way to get 18 grams closer to your protein goals for the day, collagen can be a really great way to meet those goals.

When Collagen Isn’t Right For You

Now, collagen isn’t for everyone. If you have histamine issues, collagen can sometimes trigger symptoms. That’s something to watch out for. And if you try it for a week or two and you don’t feel any different, that’s information. Maybe you need a different protein source or maybe protein timing isn’t your biggest issue right now. And we have to look at, see if we should be addressing sleep, stress or movement first.

One More Thing

Can you do me a favor? If this was helpful, share it with one person who might need to hear it today. Our bodies didn’t come with a user manual and this perimenopause thing can feel confusing and lonely, but you’re not alone. You’re not crazy and you’re definitely not broken. And maybe someone in your life needs that reminder too. Let’s spread the word and be kind to each other and ourselves.

Now the legal bit: I’m a nutritionist, but I’m not your nutritionist. This podcast is for information and education only. No client relationship was formed. Always seek medical advice when necessary.

I’ll see you next Wednesday morning.