Understanding Perimenopause: How it Affects Your Body — And How Collagen Can Help

28 May 2025

Going through perimenopause (reproductive transition) can be painful and debilitating. However, there’re ways to help manage perimenopause symptoms, and oral collagen is one of them.

Have you felt any of these for some time now?

“I have no clue what’s happening.”
“I don’t feel like myself.”
“When do I get my life back?”

You might be going through what doctors call perimenopause.

The only unchangeable thing in life is change.

While we cannot avoid it, we can live with it peacefully. But doing so needs a lot of preparation, both physically and mentally.

If you’re worried that you will soon lose your ability to get pregnant, you’re not alone.

According to the University College London, the UK currently has about 13 million perimenopausal or menopausal women. For reference, the number equates to nearly one-third of the female population in the UK.

In this article, we discuss the common perimenopause symptoms, with a special focus on skin, hair, and nail issues. Also, we explore how a healthy lifestyle and collagen supplementation can help manage those issues.

What Is Perimenopause?

Perimenopause is a period of reproductive transition in women. Declining fertility and unpredictable periods are the hallmarks of perimenopause. However, a woman may still get pregnant during this period.

Perimenopause ends with menopause. Menopause is when a woman’s monthly periods stop permanently, and she loses her ability to get pregnant forever.

Perimenopause can start from mid-30s to mid-50s. It typically lasts for about four years. However, some women may have it for up to eight years. (1)

Perimenopause isn’t a disease; it’s a natural process. The main cause of perimenopausal symptoms is the fluctuating levels of female hormones, estrogen and progesterone.

For instance, low estrogen levels can cause hot flashes or night sweats. On the other hand, women with high estrogen levels may experience mood swings, sore breasts, tiredness, irritability and depression.

We will discuss the symptoms in detail in the following sections.

Perimenopause Symptoms

Perimenopause isn’t just about gradually losing your ability to reproduce. It’s also about daily silent struggle with a myriad of debilitating symptoms, including:

  • Hot flashes and night sweats
  • Sleep problems
  • Tiredness
  • Headaches
  • Joint and muscle pain
  • Unwanted weight gain
  • Vaginal dryness
  • Sore breasts
  • Mood swings
  • Brain fog
  • Anxiety
  • Depression

Perimenopause: Pain in Silence

Perimenopause is pervasive with long-lasting physical and mental problems. However, most women only seek help after they experience the symptoms.

Even worse, more than half of them get their information from non-professional sources and non-official websites. Some turn to social media and friends for help.

Given the gravity of the matter, the Department of Education made it mandatory for menopause education to be included in UK schools in 2019.

What Are the Skin Changes During Perimenopause?

Common skin problems in perimenopausal women include:

  • Dry, itchy skin
  • Acne
  • Skin redness
  • Sagging skin
  • Wrinkles on the face
  • Uneven skin tone and texture
  • Increased sensitivity to UV rays

Falling estrogen levels during perimenopause cause your skin to lose certain water-loving substances. As a result, your skin can no longer retain water as it used to, leading it to lose elasticity. (2)

Besides, decreased collagen and elastin production results in wrinkles and thinner skin.

Skin ageing signs may also occur due to higher levels of the stress hormone “cortisol.” Cortisol impairs your skin’s natural barrier function and suppresses skin repair. 

Studies show that some women have higher levels of cortisol during the late stage of perimenopause. (3)

Dark spots, which are common among women during perimenopause, are exclusively caused by UV rays rather than ageing or fluctuating hormone levels.

What Are the Hair Changes During Perimenopause?

Common hair problems during perimenopause include:

  • Unusual hair thinning
  • Reduced scalp hair
  • Unwanted hair growth, especially on the face
  • Changes in hair texture

Hair loss in perimenopausal women occurs primarily due to hormonal changes: increased androgen (male hormone) levels and decreased estrogen levels.

Hair growth is a continuous process comprising four phases:

  1. Anagen (the growth phase is characterized by increased hair length when you don’t get it cut)
  2. Catagen (during this phase, hair follicles detach from their roots and regress)
  3. Telogen (old hairs rest and new hairs start to develop)
  4. Exogen (developing hairs push old hairs, leading to their shedding)

Increased androgen levels result in scalp hair loss and rapid facial hair growth. Likewise, decreased estrogen levels shorten the anagen phase, leading to hair loss, particularly in the frontal scalp region. (4)

What Are the Nail Changes During Perimenopause?

Perimenopausal women often experience:

  • Weak and brittle nails
  • Peeling
  • Slowed nail growth

Estrogen deficiency is the primary cause of nail issues in perimenopausal women. This female hormone is critical for keeping your body, including your nails, hydrated.

Low estrogen levels cause your nails to lose natural moisture and become brittle. These are more likely to be pronounced once you reach your menopause.

Collagen Supplementation Can Help Improve Perimenopause-Related Skin, Hair, and Nail Changes

Collagen is the main structural protein in our body. It’s present in our skin, hair, nails, tendons, cartilage, and bones. Collagen keeps your skin elastic, plump, and hydrated. It’s also a major component of keratin, a building block of the skin, hair, and nails.

There’s enough evidence to suggest that oral collagen supplementation benefits your skin, hair, and nails. Several studies have consistently shown that collagen may: (5, 6, 7)

  • Increase skin elasticity and hydration
  • Reduce the appearance of wrinkles
  • Support hair growth and healthy hair by nourishing the hair follicles
  • Strengthen nails and lower the risk of breakage
  • Promote nail growth

While no studies have yet been conducted exclusively in perimenopausal women, it’s safe to say that collagen can be a part of a self-care routine during or before perimenopause. Collagen is typically safe, and no harmful effects have been observed in doses up to 10 grams per day for up to 24 weeks.

When choosing a collagen supplement, the best bet would be to go for a liquid collagen supplement. There’s plenty of reasons to do so; they are fast-absorbing, carry more nutrients per dose, and are easy to integrate into your daily routine.

Lifestyle Changes to Ease Perimenopausal Symptoms

  • Eat a healthy diet with plenty of fruits, vegetables, and whole grains.
  • Get 1,000 mg to 1,200 mg of calcium daily, preferably through your diet.
  • Stay active. Options include walking, strength training, and gardening. Choose an activity you can stick to. 
  • Identify triggers for hot flashes and note them down. Examples include alcohol, coffee, tea, and tobacco.
  • Limit alcohol intake. See our article how alcohol affects vitamin absorption and energy.
  • Stay hydrated throughout the day. Water is essential for skin, hair, and nail health.
  • For your skin, use a non-foaming gentle cleanser, fragrance-free moisturiser, and sunscreen (at least SPF 30).
  • For your hair, use hydrating shampoos and conditioners, such as those containing natural oils (avocado) and humectants (glycerin). Shampoo your hair at least twice weekly. Use heated hair styling tools less often.
  • For your nails, moisturise, and use nail products (hardeners, polish, and removers) less frequently. Try a collagen-biotin supplement. Further reading: Which Is the Best Collagen for Nails and How Much to Take

Key Takeaways

Perimenopause (menopausal transition) is a stage in which a woman’s fertility gradually declines. Symptoms, such as hot flushes, joint pain, sleep issues, and mood swings, can take a toll on women’s physical and mental health.

If you or anyone you love is going through this phase, understand that carefully integrating nutrition, healthy lifestyle choices, and supportive supplements can go a long way in helping you manage the symptoms and improve your quality of life.

Clinic Nutrition’s liquid oral collagen Cutizana is specifically formulated to provide a high dose collagen to support your nutritional needs.

References:

  1. “Perimenopause.” Cleveland Clinic, 8 Aug. 2024, my.clevelandclinic.org/health/diseases/21608-perimenopause.
  2. Leitch C, Doherty V, Gebbie A. Women’s perceptions of the effects of menopause and hormone replacement therapy on skin. Menopause International. 2011;17(1):11-13. doi:10.1258/mi.2011.011002
  3. Zouboulis, C. C., Blume-Peytavi, U., Kosmadaki, M., Roó, E., Vexiau-Robert, D., Kerob, D., & Goldstein, S. R. (2022). Skin, hair and beyond: the impact of menopause. Climacteric, 25(5), 434–442. https://doi.org/10.1080/13697137.2022.2050206
  4. Gupta, Aditya K., et al. “Menopause and Hair Loss in Women: Exploring the Hormonal Transition.” Maturitas, vol. 198, May 2025, p. 108378, doi:10.1016/j.maturitas.2025.108378.
  5. Choi, Franchesca D. et al. “Oral Collagen Supplementation: A Systematic Review of Dermatological Applications.” Journal of drugs in dermatology : JDD vol. 18,1 (2019): 9-16.
  6. Pappelbaum, Karin I., et al. “Revealing Novel Insights on How Oral Supplementation With Collagen Peptides May Prevent Hair Loss: Lessons From the Human Hair Follicle Organ Culture.” Journal of Functional Foods, vol. 116, Mar. 2024, p. 106124, doi:10.1016/j.jff.2024.106124.
  7. Hexsel, Doris et al. “Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails.” Journal of cosmetic dermatology vol. 16,4 (2017): 520-526. doi:10.1111/jocd.12393