Why I Take Collagen in Midlife (And Whether You Should Too)

If you've spent any time in the wellness world lately, you've probably noticed collagen popping up everywhere. It's in smoothies, coffees, breakfast bowls and even hot chocolate.

The wellness industry loves a miracle supplement, and we both know that if something sounds too good to be true, it usually is. BUT collagen is one supplement that has earned a permanent place in my kitchen.

Not because I think it's going to erase wrinkles or turn back the clock, but because I see it as another small way to support my body through the changes of perimenopause and beyond.

Like most things I teach inside The Peri Plan, it's not about finding one magic answer. It's about building simple habits that work together to help you feel stronger, healthier and more like yourself again.

So, what is collagen?

Collagen is the most abundant protein in your body. It's found in your skin, bones, muscles, tendons, ligaments and connective tissue, acting like the scaffolding that helps hold everything together.

The catch is that we naturally produce less of it as we age. From our mid-twenties onwards, collagen production slowly declines, and during perimenopause and menopause that decline accelerates as oestrogen levels fall.

It's one of the reasons many women notice changes like thinner skin, more visible fine lines, aching joints, slower recovery after exercise, brittle nails or hair that feels finer than it used to.

These changes are a normal part of ageing, but that doesn't mean we can't support our bodies through them.

What does the research say?

Collagen isn't a miracle supplement, but the research behind hydrolysed collagen peptides is promising.

Studies have shown that taking collagen consistently may help improve skin hydration and elasticity, reduce the appearance of fine lines, support joint health and even strengthen nails over time.

The important word here is consistently.

Just like strength training or eating enough protein, collagen isn't something you take once and expect instant results. Most of the research showing benefits involved taking it daily for at least eight to twelve weeks.

That's why I think of collagen as a lifestyle habit rather than a quick fix.

One thing I always tell women...

Collagen is not a replacement for real protein. This is something that's often misunderstood.

Collagen doesn't contain all of the essential amino acids your body needs to build and maintain muscle, which is why I still prioritise high-quality protein at every meal.

Chicken, fish, eggs, Greek yoghurt, cottage cheese, tofu and legumes are still the stars of the show.

I aim for around 30 grams of protein at each meal because preserving muscle becomes one of the most important things we can do during midlife.

Collagen simply adds another layer of support.

Why I include it every day

One of the reasons I love collagen is because it's so easy to use.

It's virtually flavourless, so I stir it into my morning coffee, blend it into smoothies, whisk it through yoghurt or add it to recipes like my Lemon Cheesecake Jars.

It takes seconds, but over weeks and months those little habits add up.

And that's really the philosophy behind The Peri Plan.

I'm far more interested in helping women create sustainable routines than asking them to overhaul their entire lives overnight.

Is collagen worth the money?

I think it depends.

If you're eating very little protein, rarely exercising and struggling to fit in the basics, I'd encourage you to spend your money on quality food before supplements.

A protein-rich breakfast, a few strength sessions each week, plenty of colourful vegetables and enough sleep will always have a bigger impact than any powder.

But if you've already built those foundations, collagen can be a worthwhile addition.

Think of it as supporting the healthy habits you're already creating, rather than trying to replace them.

What should you look for?

Choose a hydrolysed collagen peptide powder with as few added ingredients as possible.

There's no need for fancy marketing claims or expensive packaging. A quality collagen powder that dissolves easily into food and drinks is all you need.

Most studies have used around 10-15 grams per day, making it an easy habit to incorporate into your morning routine.

And to be clear…

I don't take collagen because I'm trying to look 25 again.

I take it because I want to feel strong enough to lift weights, walk my dogs, carry the shopping, spend hours in the garden and enjoy this stage of life with energy and confidence.

If it also supports my skin, hair and joints along the way, that's a lovely bonus.

Collagen isn't essential, and it's certainly not a miracle supplement.

But if you're already focusing on eating enough protein, moving your body and building healthy habits, it can be a simple addition to your routine.

Because that's what I believe healthy ageing really looks like.

Not chasing perfection or searching for the next quick fix.

Just showing up each day with small, nourishing habits that help you feel stronger, healthier and more like yourself-one choice at a time.