Does collagen help with hair thinning during perimenopause?

Collagen may offer modest support for hair thinning during perimenopause, though the evidence is less robust than it is for skin. Hair follicles are surrounded by a collagen-rich dermal sheath, and the amino acids in hydrolysed collagen can theoretically contribute to the proteins that make up hair structure. Some early research is encouraging, but this is still an emerging area and the effects are likely to be modest rather than dramatic, particularly when hair thinning is driven primarily by hormonal changes, as it is during perimenopause.

A few small studies have looked at collagen and hair growth with promising early results. A 2020 randomized controlled trial found that a supplement containing collagen peptides improved hair thickness and scalp coverage in women experiencing hair loss, though this study combined collagen with other ingredients, making it hard to isolate collagen's contribution. A 2021 study in women with self-perceived thinning hair found that those taking a collagen-rich supplement had significant improvements in hair growth and retention compared to placebo over six months. There is also a reasonable antioxidant argument: collagen peptides can help neutralize free radicals, and oxidative stress is known to damage hair follicle cells and accelerate follicle aging. Overall though, these trials are small, sometimes industry-funded, and the evidence is not yet strong enough to say collagen reliably regrows hair. Honest expectation-setting matters here.

During perimenopause, hair thinning has a distinct hormonal driver that collagen does not directly address. Estrogen prolongs the anagen (active growth) phase of the hair cycle and keeps more follicles in production at once. As estrogen falls and testosterone becomes relatively more dominant, some follicles on the scalp become sensitive to dihydrotestosterone (DHT), a testosterone byproduct that causes follicles to miniaturize over time. This is the same mechanism behind androgenetic alopecia, and it produces a similar pattern in some women, thinning at the crown and temples. Additionally, rapid hormonal shifts can trigger telogen effluvium, a stress-related shedding response that can send more follicles into the resting phase simultaneously. These mechanisms are not ones that collagen peptides are designed to counter.

If you want to try collagen for hair, choose a hydrolysed collagen peptide product rather than gelatin or whole collagen, as the smaller peptide size improves absorption and bioavailability. Marine collagen is sometimes preferred for hair applications because it is predominantly type I collagen, which is also the primary collagen type in the follicle dermal sheath. Studies have generally used doses between 5 and 15 grams per day. Talk to your healthcare provider about the right dose for your situation. Vitamin C is an essential co-factor for collagen synthesis in the body, so pairing your supplement with a vitamin C source, food or a supplement, gives your body what it needs to use the building blocks effectively. Biotin is commonly combined with collagen for hair, though biotin alone has weak evidence unless you are genuinely deficient.

Collagen is generally well tolerated. If you have a fish allergy and are considering marine collagen, choose bovine (beef-sourced) collagen instead and check the label carefully. Hair loss can sometimes be worsened by iron deficiency, thyroid dysfunction, or inadequate total protein intake. If you are not eating enough total protein from food, collagen supplementation alone will not compensate, collagen is not a complete protein because it lacks tryptophan. Aim for adequate total daily protein from food and use collagen as an addition rather than a replacement.

Hair growth is slow, so give any intervention at least three to six months before drawing conclusions. A single hair follicle cycle takes roughly three months to complete. If you try collagen and stop after four weeks because you see no difference, you have not given it a fair evaluation. Track your shedding rate rather than waiting for visible density changes, a simple method is consistently counting hairs on your brush each morning. Some women notice a reduction in daily shedding before they see any increase in visible density or fullness.

Some types of hair loss during perimenopause need medical attention promptly. If you are losing hair in patches (alopecia areata), experiencing sudden dramatic shedding over a few weeks, or noticing hair loss alongside fatigue, feeling cold, weight changes, or skin changes, see your doctor. Thyroid conditions, both hypothyroidism and hyperthyroidism, are more common in this age group and directly cause hair loss. Ferritin levels below 70 are associated with hair shedding even without full anemia. These are correctable with the right diagnosis, so ruling them out matters before spending months on supplements.

Tracking your hair symptoms alongside your cycle and other perimenopause signs using the PeriPlan app can help you see whether thinning tracks with hormonal shifts. That data can be useful for conversations with a dermatologist or menopause specialist about whether a broader approach, potentially including topical minoxidil, a DHT blocker, or hormonal therapy, might be appropriate alongside any supplements you try.

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