Have you started to notice a lack of vitality, strength, or glow in your skin, hair, or nails?

You're not alone.

A decline in hair, skin, and nail health is a common perimenopause and menopause symptom.

You might well be wondering, so how does perimenopause and menopause actually affect our hair, nails, and skin?


Well… it’s all about protein (and of course, you guessed it, those pesky hormones).

Super quick recap about what even is perimenopause: Perimenopause is the transition period when our bodies are preparing for menopause (menopause is a point in time when a woman hasn't had a period in 12 months). It can be a helluva rollercoaster, with hormonal changes affecting alot but also our hair, nails, and skin.

How Does it Affect Our Skin, Hair and Nails?

Our hair, skin, and nails are all connective tissues that contain proteins such as collagen and keratin. 

Collagen is the most abundant protein in the body. Its fibre-like structure is used to make connective tissue. Like the name implies, this type of tissue connects other tissues and is a major component of bone, skin, muscles, tendons, cartilage with smaller amounts found in our hair shafts.

Keratin is also a protein found in large amounts in the human body. It is found in the skin but in significant amounts in the hair and nails, providing strength and thickness.

As estrogen levels fall during perimenopause and menopause, collagen and Keratin production starts to decrease, and connective tissue structure begins to break down. As a result our skin, and nails can lose strength and elasticity and show signs of ageing and our hair might start thinning.

How to Support Collagen and Keratin Production  

There are several ways to support collagen and keratin production in the body during perimenopause and in your post menopausal years:

1. Wholefood diet prioritising protein: A balanced diet rich in protein, vitamins, and minerals can promote collagen and keratin synthesis. Protein is a super important macronutrient in perimenopause, we need to make sure you're having enough everyday. Our needs go up as we head through perimenopause - the general rule of thumb is 1.2g of protein per 1kg of body weight daily.

Our Peri Protein POWder with added KSM-66 Ashwagandha was specifically developed with perimenopausal women in mind by our Clinical Nutritionist and provides a high-hit of plant-based protein along with stress alleviating, clinically tested Ashwagandha.  More info here.

Good sources of protein are:

    • Fish
    • Chicken
    • Lean red meats
    • Organic soy products
    • Eggs
    • Legumes
    • Yogurt and
    • Nuts and seeds which provide the essential amino acids needed for collagen and keratin formation.

2. Vitamin C: This powerful antioxidant is a key player in collagen and keratin  production. Citrus fruits, strawberries, kiwi, bell peppers, broccoli, and leafy greens are excellent sources of vitamin C.

3. Vitamins A: Plays a role in keratin formation. Include foods rich in vitamin A like carrots, spinach, and sweet potatoes.

4. Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), flaxseeds, and chia seeds, support keratin production and contribute to overall hair and skin health.

5. Biotin-Rich Foods: Biotin, also known as vitamin B7, is crucial for healthy keratin production. Foods like eggs, nuts (especially almonds), sweet potatoes, and whole grains are excellent sources of biotin.

6. Antioxidant-Rich Foods: Incorporating foods high in antioxidants can help protect collagen from damage caused by free radicals. Berries, cherries, dark chocolate (70% cacao and above), and green tea are good choices.

7. Collagen Supplements: Our Peri Chai Latte contains 3g of Collagen per serve to help support your peri skin, hair and nails.

8. Hydration:
Staying hydrated is crucial for overall skin health, as well as collagen synthesis. Drinking enough water helps maintain the skin's elasticity and suppleness.

9. Limiting Sun Exposure: Prolonged sun exposure can break down collagen, leading to premature ageing of the skin. Wearing sunscreen and protective clothing when exposed to the sun can help preserve collagen levels.

10. Avoiding Smoking and Excessive Alcohol: Smoking and excessive alcohol consumption can accelerate collagen degradation, contributing to premature skin ageing.

11. Daily movement: Engaging in regular physical activity can improve circulation and oxygen delivery to the skin, supporting collagen production.

12. Managing Stress: Chronic stress can negatively impact collagen production. Practicing stress-reduction techniques like meditation, yoga, or mindfulness can help maintain collagen and keratin levels.


Focus on a nutrient-dense whole food diet to support the natural ageing process and improve the tissue structure of your skin, hair, and nails.

Prioritise protein, eat lots of fresh fruit and vegetables to get an abundance of vitamins and minerals needed for optimal health.

Top up with a collagen supplement (our Peri Chai Latte is perfect. Not only does it contain 3g of collagen per serve to support your peri body it also contains other peri busting nutrients that will help reduce common perimenopause symptoms around sleep, mood hot flushes, night sweats etc).

Last but not least hydrate and find stress reduction techniques to reduce any stress levels to support collagen and keratin production.

August 01, 2023 — Angela Greely

Leave a comment

Please note: comments must be approved before they are published.