Menopause Can Cut Collagen Production by 30%, with Milk Among Dietary Sources

From about the age of 50, women’s skin undergoes changes associated with the onset of menopause. According to dermatologist Andressa Varga, quoted by Metrópoles, falling oestrogen levels affect fibroblast activity, skin hydration and thickness, accelerating the decline in collagen.

The decline is most pronounced during the initial phase of menopause. Women can lose as much as 30% of their usual collagen production in the first five years, while the reduction later becomes more gradual, at roughly 2% a year.

The reported effects include looser skin, more pronounced wrinkles, dryness and thinning. The skin’s ability to heal can also diminish, while hair and nails may be affected. Varga said collagen is not the only factor involved: “Not everything depends only on collagen. Age, genetics, nutrition and lifestyle all have a combined influence.”

Her dietary recommendations focus on nutrients used in the production and maintenance of collagen fibres. She cited high-quality proteins, vitamin C, zinc and antioxidants. Foods mentioned include eggs, fish, milk and dairy products, meat, citrus fruits, kiwi, strawberries, seeds and legumes.

According to Varga, these foods may also help address inflammation and oxidative stress, which she associated with skin ageing. She said that nutrition can help reduce the effects of collagen loss during menopause by supplying the relevant nutrients.

Other daily habits were described as working in the opposite direction. Excessive sugar consumption, alcoholic drinks, tobacco use and unprotected exposure to the sun can accelerate the ageing of skin and other body tissues.

Varga said the natural, age-related loss of collagen cannot be stopped completely. She pointed to a diet containing the listed nutrients together with more balanced habits as a way to moderate the visible effects of the process.