Does collagen help with bloating during perimenopause?

Collagen may help with certain types of bloating during perimenopause through its effects on the gut lining, but the evidence specifically for bloating is limited. The connection comes from collagen's role in the structure of the intestinal wall, and from glycine, one of collagen's dominant amino acids, which supports the integrity of the gut lining. A compromised gut lining, sometimes described as increased intestinal permeability, can allow substances through that trigger local inflammation and bloating. Whether collagen supplementation meaningfully repairs that lining in humans is still being studied.

The most relevant research concerns intestinal permeability. A small 2022 study published in Nutrients found that daily collagen peptide supplementation reduced self-reported gut symptoms and improved intestinal permeability markers in adults over 12 weeks compared to placebo. However, this study was small, industry-funded, and measured general gut symptoms rather than bloating specifically. Glycine has been studied separately for gut barrier support and has shown some benefit in animal and cell models. Proline, another collagen amino acid, is a component of gut mucosa. The biological rationale is credible, but the direct human evidence for collagen specifically reducing bloating in perimenopausal women does not yet exist.

Bloating during perimenopause has multiple causes, and which one you have matters for whether collagen could help. Estrogen and progesterone both influence gut motility and fluid retention. As these hormones fluctuate in perimenopause, the gut slows down at some cycle phases and speeds up at others, producing gas, distension, and discomfort. Some women develop increased food sensitivities during perimenopause, possibly related to gut permeability changes or immune shifts. Cortisol, which rises with the stress of perimenopause, disrupts the gut-brain axis and worsens gut function. Collagen might address a gut-lining component, but it will not address hormonal bloating from fluid retention or slow motility.

Standard collagen peptide doses used in gut research have ranged from 5 grams to 20 grams daily, typically taken as a powder dissolved in liquid or added to food. Hydrolyzed collagen peptides are the most studied form for gut applications, as they are broken down into smaller chains that are more readily absorbed. Source matters less for gut effects than for joint effects, though marine collagen is often marketed for gut health specifically. Give any collagen trial at least 8 to 12 weeks before evaluating results. Talk to your healthcare provider about the right dose and whether it makes sense alongside your other treatment priorities.

Collagen is generally well tolerated, which makes it a low-risk addition to your routine even if the evidence for bloating specifically is thin. Some people experience mild digestive discomfort when first starting, particularly at higher doses, which usually settles within a couple of weeks. Collagen is not a complete protein because it lacks tryptophan. It should supplement, not replace, your protein intake from food. There are no significant drug interactions associated with collagen at typical supplement doses. Choose products that are third-party tested for purity, particularly if you select marine collagen, where heavy metal contamination is a quality concern.

For bloating that has a strong cyclical pattern tied to your period, the issue is more likely hormonal than gut-lining related, and collagen is less likely to help. For bloating that is more constant or tied to specific foods, a gut-lining approach has more rationale. If you are not sure which pattern describes yours, tracking your bloating by day alongside your cycle gives you information that is genuinely useful. Probiotics, dietary changes, and stress management each have more robust direct evidence for bloating than collagen does.

See your doctor if your bloating is severe, persistent, or accompanied by changes in bowel habits, unexplained weight loss, blood in your stool, or pain that wakes you at night. These symptoms can indicate conditions beyond perimenopause-related gut changes, including inflammatory bowel disease or colorectal disease, that require proper evaluation. Do not attribute significant, new, or worsening digestive symptoms solely to perimenopause without ruling out other causes.

Logging your bloating alongside your cycle, food intake, and stress level in the PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) can help you and your provider understand whether your bloating is cyclical, food-related, or something else entirely, making it much easier to find the right solution.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.