Supplements Part 2: Collagen & Creatine - What you need to know.

Collagen & Creatine Supplements

As we have been discussing some supplements can be useful, such as Creatine and Collagen.There are lots of studies to support the benefits of these and it’s the ones I get asked about the most, so let’s dive into these aswell.

Should You be Taking Collagen?

Firstly, what Is Collagen?

Collagen is the most abundant protein in the body, making up roughly a third of our total protein content. It’s a structural protein found in skin, tendons, ligaments, cartilage, bones, and connective tissues.

Think of it as the scaffolding that holds everything together, providing strength, elasticity, and support. There are several types of collagen, but the ones most relevant for skin, joints, and bones are Type I, Type II, and Type III.

Although the body naturally produces collagen, production begins to decline in our mid-twenties and this process accelerates as we reach Menopause.

Why Women in Midlife May Benefit from a Collagen Supplement

Collagen plays an important role in skin health, giving it plumpness and elasticity. Falling oestrogen levels during menopause speed up collagen breakdown, which can lead to wrinkles, sagging, and dryness. Some studies suggest collagen supplements can help improve skin hydration, elasticity, and density.

It’s also a key component of cartilage, the tissue that cushions joints. Menopause-related bone density loss may be slowed with collagen supplementation, particularly when combined with resistance training and adequate vitamin D and calcium intake.

Collagen contains amino acids such as glycine, proline, and hydroxyproline, which are important for maintaining muscle mass when paired with exercise — helping to prevent age-related muscle loss.

What the Research Says

Evidence for collagen supplementation is growing, though it is not yet conclusive. Studies have shown improvements in skin hydration and elasticity, reductions in joint pain, and gains in bone mineral density in postmenopausal women. However, collagen is not a miracle supplement — results are generally modest and require consistent use over time. Quality matters too: hydrolysed collagen (also called collagen peptides) is best absorbed, and works best alongside a balanced diet, strength training, and sufficient protein intake.

Collagen in Food

Collagen is naturally present in certain animal-derived foods because it’s found in connective tissue, skin, and bones. Examples include:

• Bone broth – made by simmering bones, skin, and connective tissue for several hours.

• Skin-on meat and poultry – chicken skin, pork skin, and turkey skin.

• Tougher cuts of meat – brisket, oxtail, and shank, which are high in connective tissue.

• Fish with skin – fish skin and scales contain marine collagen.

Even if a food doesn’t contain collagen directly, it can help the body make its own by supplying the right nutrients. Vitamin C-rich fruits and vegetables, protein sources like eggs, poultry, beef, tofu, and legumes, and minerals such as copper and zinc from shellfish, nuts, seeds, and whole grains all support our own collagen production.

What to look for when choosing a Collagen Supplement

When selecting a collagen supplement, opt for one that specifies the type of collagen it contains. Type I is best for skin, hair, nails, and bones; Type II supports joint health; and Type III works alongside Type I to help maintain skin elasticity. Many supplements use a blend, so check the label.

Look for hydrolysed collagen or collagen peptides, which are broken down for easier digestion and absorption. The source matters too: bovine collagen is rich in Type I and III, marine collagen is well absorbed and great for skin, and chicken collagen often provides Type II for joints. Aim for sustainably sourced, high-quality options.

Some products add supportive nutrients such as vitamin C, hyaluronic acid, or zinc to aid collagen formation. Avoid supplements with unnecessary additives like added sugar or artificial sweeteners.

Quality testing is another important factor — choose brands that are third-party tested for purity and free from heavy metals, and that are transparent about their sourcing and formulation.

Finally, select a format that fits your lifestyle. Powders mix easily into drinks or yoghurt, capsules are convenient for travel, and liquid shots can be handy but may be pricier.

How to Take Collagen

• The best results come from combining a high-quality collagen supplement with strength training and a protein-rich diet, rather than relying on supplements alone.

• Dose: Check the label, but most are daily, taken consistently every day.

• When: Anytime.

• With or without food: Either works. You can mix in water, coffee, soups or smoothies. Some brands offer flavoured collagen powder but check for additives and sugars.

  
  

No need to "load" or cycle off—daily, consistent use is best.

Should You be Taking Creatine?

Firstly, what is Creatine?

Creatine is a naturally occurring compound found mainly in muscle cells. It plays a vital role in producing energy during high-intensity, short-duration activities like weight training or sprinting. While the body makes some creatine, it is also obtained from foods such as red meat and fish. Creatine monohydrate is the most widely studied and used supplement form.

Why Women in Midlife may benefit from Creatine

During perimenopause and post-menopause, we’re often dealing with:

• Muscle loss (sarcopenia)

• Declining strength and power

• Brain fog or reduced cognitive sharpness

• Reduced energy and motivation

• Mood swings and sleep disruptions

  
  

Creatine has been researched not only for physical performance, but also for its cognitive and neurological benefits—including mood regulation and memory support. For women navigating the shifts of menopause, this makes creatine a supplement worth considering.

What the Research Says

1. Muscle Strength & PreservationStudies show that creatine improves muscle strength and lean mass in women, especially when combined with resistance training. This is critical during and after menopause when we naturally lose muscle more rapidly.

2. Bone HealthCreatine may indirectly support bone health by improving the ability to train at higher intensities, which places more positive load on the bones.

3. Cognition & Brain HealthCreatine plays a role in brain energy metabolism. Emerging research is exploring its use in age-related cognitive decline, stress resilience, and mental fatigue.

4. Mood & Mental HealthThere is early evidence that creatine may support mood regulation, especially in women with depression or low mood during menopause.

   
   

Is Taking Creatine Safe?

Yes—creatine monohydrate is one of the most researched and safest supplements available. It is not a hormone, and it won’t disrupt your own hormone levels.

Important Notes:

• It does not cause weight gain in the form of fat.

• It can increase water retention within muscle cells, which may make muscles feel fuller or "puffed" initially—this usually settles with a few weeks.

• If you have kidney disease or are on certain medications, check with your GP first.

  
  

What to Look for When Buying a Creatine Supplement

Look for “creatine monohydrate” on the label and nothing else added.Choose a brand that is third-party tested and within your budget.Avoid blends with lots of additives or unproven extras and sugars.

How to Take Creatine

• Form: Creatine monohydrate is the gold standard.

• Dose: 3–5g daily, taken consistently every day.

• When: Post-workout with protein or in the morning.

• With or without food: Either works, though pairing with a protein after exercise may improve uptake. You can mix in water or in a smoothie as it’s tasteless.

No need to "load" or cycle off—daily, consistent use is best.

Realistic Expectations: What Happens When You Start

In the first 2–4 weeks:

• Increased muscle energy and better performance in strength training.

• A mild increase in muscle volume due to water retention (this is a good thing—it’s intracellular hydration).

• Improved recovery from workouts.

After 4–8 weeks:

• Noticeable improvements in strength, training volume, and muscle tone.

• Potential changes in mood, mental energy, and focus.

Over time:

• Support in preserving muscle mass and function as you age.

• A foundation for better training, bone density, and metabolic health.

Summary: Who Should Consider taking Collagen & Creatine Supplements?

You might benefit from taking collagen and creatine daily if you:

• Strength train regularly (or want to start).

• Are noticing muscle loss or reduced strength.

• Experience fatigue, brain fog, or mood swings.

• Want to improve recovery and support ageing well.

• Are looking for a natural, well-researched supplement to add to your wellness stack.