​Perimenopause is the transitional phase leading up to menopause and typically lasts 2–12
years before a woman's final menstrual period. During this time, hormone fluctuations are
common and can contribute to a variety of significant symptoms. Menopause is officially defined as 12 consecutive months without a menstrual period.

Both perimenopause and menopause bring significant hormonal changes that can affect
metabolism, bone density, muscle mass, sleep quality, energy levels, and overall health.
Nutrition plays an important role in managing these shifts and supporting health as a whole.

More than any other life stage, consistency is key. Eating balanced meals that include protein, healthy fats, and fiber can help support satiety, stabilize blood sugar levels, and promote a healthy metabolism. Protein is essential for preserving muscle mass, fiber supports digestive health and manages cholesterol levels, and healthy fats aid in vitamin absorption and hormone production.

If I can offer one tip that makes the most difference for the women we see in our practice that are in their 40’s, 50’s and beyond it’s this, focus on consistent meal timing throughout the day. Consistent meal timing can prevent excessive hunger, reduce overeating in the evening, and minimize late-night snacking. In the typical American diet, dinner is the largest meal of the day. Shifting meal timing to support bigger meals earlier in the day helps with metabolism and cravings. Rather than focusing on restrictive diets or a medicine cabinet full of supplements, the most effective approach is to prioritize whole foods, balanced and consistent meals, regular physical activity, stress management, and healthy sleep habits. These foundational lifestyle habits can help support overall health and quality of life throughout perimenopause and menopause.

Collagen
Collagen supplements continue to grow in popularity, and for good reason. Collagen is the most abundant protein in the body and serves as a key structural component of the skin, hair, nails, bones, joints, and even the digestive tract.

Most common protein sources and cuts of meat are not significant sources of collagen because collagen is primarily found in animal skin, cartilage, and connective tissues, which are often discarded during processing. As a result, many people do not consume large amounts of collagen through their regular diet.

While research is still emerging, several high-quality studies suggest that hydrolyzed collagen, particularly marine-derived collagen from fish, may help improve skin hydration and elasticity. Because collagen molecules are too large to penetrate the skin's surface and reach the deeper layers where collagen production occurs, oral supplementation appears to be more effective than topical collagen products for supporting skin health.

Research also indicates that collagen supplementation may support joint and bone health.
Studies have found that consuming approximately 10-15 grams of collagen daily can help
improve joint function and reduce joint pain. Additional research suggests that hydrolyzed
collagen may increase bone density and strength, and decrease discomfort associated with aging and physical activity.

Collagen supplements can also serve as a convenient protein source. It is a simple, minimal ingredient protein that is easy to digest for individuals who have difficulty tolerating traditional protein powders containing whey, or other additives. However, collagen should not be relied upon as a primary protein source. Most collagen powders provide about 10 grams of protein per two tablespoons and do not contain all of the essential amino acids needed to support muscle protein synthesis. For this reason, collagen supplements are best used to complement a diet that includes a variety of high-quality, food-based protein sources.

- Bethany Frazier, dietitian
​Kansas City Dietitian Collective