Does collagen help with night sweats during perimenopause?

Collagen does not help with night sweats during perimenopause. There is no evidence, no theoretical mechanism, and no plausible biological pathway connecting collagen supplementation to a reduction in night sweats. Night sweats are a vasomotor symptom driven by estrogen's effect on the hypothalamic thermostat, and collagen has no known interaction with that system. Being clear about this upfront saves you time, money, and frustration while you focus on approaches that actually have evidence.

Collagen is a structural protein that makes up skin, tendons, ligaments, cartilage, and gut lining. When you take hydrolysed collagen peptides orally, they are broken down in digestion and the component amino acids are absorbed and used where the body has the greatest need. The well-supported benefits of collagen supplementation center on skin elasticity, wound healing, joint comfort, and connective tissue integrity. These are real and meaningful benefits, especially in perimenopause when estrogen-driven collagen production naturally declines by roughly 30 percent. But none of these mechanisms touch the thermoregulatory pathways responsible for night sweats.

Night sweats in perimenopause happen because declining and fluctuating estrogen disrupts the hypothalamus, the brain region that controls body temperature. The thermoneutral zone, the internal temperature range in which the body does nothing to warm up or cool down, narrows significantly. Smaller fluctuations in core body temperature trigger a full heat-dissipation response: sudden flushing, profuse sweating, and sometimes chills as the body overcorrects. The frequency and intensity of these episodes track closely with estrogen fluctuations and are not influenced by structural proteins like collagen in any way.

Glycine, one of collagen's dominant amino acids, is worth mentioning separately. Some small studies have found that taking 3 grams of glycine before bed may improve sleep quality and reduce next-day fatigue, possibly through mild effects on core body temperature and NMDA receptor activity. A standard 10-gram collagen serving contains roughly 2 to 3 grams of glycine. If collagen taken at night improves your sleep quality at all, the effect would be indirect and modest. It would not reduce the sweating itself, but slightly better sleep architecture might help you recover more easily from disruptions. This is a very indirect and speculative benefit, not a treatment for night sweats.

For night sweats specifically, several options have actual evidence. Hormone therapy (MHT) is the most effective treatment for vasomotor symptoms and is appropriate for many perimenopausal women when prescribed appropriately. Non-hormonal prescription options include the FDA-approved fezolinetant, as well as SSRIs, SNRIs, and gabapentin at low doses. Among supplements, black cohosh has modest but positive evidence in multiple randomized trials. Phytoestrogens from soy isoflavones or red clover show benefit in some studies, particularly for women further into the perimenopause transition. These supplements do not replace prescribed medication, and what is appropriate depends on your health history. Talk to your healthcare provider before starting.

Lifestyle adjustments can reduce how often night sweats disrupt your sleep. Keeping your bedroom cool, using moisture-wicking bedding, avoiding alcohol and caffeine in the evening, and eating lighter meals before bed all address the actual thermoregulatory mechanism. These strategies complement any supplement or medication rather than competing with it.

Collagen is still worth considering during perimenopause for its documented strengths. Studies have used 2.5 to 10 grams per day of hydrolysed collagen peptides for skin benefits and 10 grams per day for joint support. Talk to your healthcare provider about the right dose and form for your goals. Pair collagen with vitamin C for best results, since vitamin C is required for your body's collagen synthesis. Choose your source based on your allergy history: marine collagen carries a risk for people with fish allergies, bovine collagen is generally safe for those with fish allergies but may not suit people with beef sensitivities.

Night sweats that are soaking your clothes or bedding, consistently preventing you from getting adequate sleep, or affecting your daytime functioning deserve a direct conversation with your healthcare provider. Severe vasomotor symptoms respond well to treatment, and you do not need to just endure them. If you also experience unexplained weight changes, heart palpitations, or excessive sweating during the day unrelated to heat or exertion, your doctor may want to rule out thyroid disease.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log your night sweats daily so you can spot whether patterns shift over time, identify possible triggers like alcohol, stress, or late meals, and share consistent data with your healthcare provider rather than trying to recall episodes from memory.

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