The Benefits of Collagen Coffee for Women’s Hormone Health

Starting your day with the perfect cup of coffee (or tea) can make a MAJOR impact on a woman's health, especially for hormones as we age. I wrote an article about how you can modify your morning routine to support cortisol balance (our stress hormone), which you can read here.

This is the next step in that morning routine, where we can boost that cup of coffee (or tea) so it is working for you and your hormones! I'm going to talk specifically about collagen. You've probably heard about, maybe even are drinking it—but do you know how it affects your hormones?

While most people associate collagen with glowing skin or healthy joints, its benefits go far deeper—especially for women. Whether you're balancing hormones, building muscle, or managing inflammation, collagen peptides offer a powerful, research-backed boost to your daily routine.

Let's talk the benefits of collagen coffee with a hormone health dietitian—how to enhance your morning coffee routine with a blend that supports skin health, hormones, and vitality.

Collagen and Hormones (particularly estrogen)

Collagen is rich in glycine, an amino acid that plays a critical role in hormone production and detoxification. Glycine supports liver function, which is essential for clearing out excess estrogen and maintaining hormonal balance—especially important for women experiencing PMS, perimenopause, or hormone-related symptoms like mood swings or acne.

Additionally, collagen is a protein source that doesn’t spike insulin levels the way some other proteins do. This makes it a hormone-friendly addition to meals and snacks, helping to stabilize blood sugar—one of the most foundational steps to supporting overall hormonal health.

But there's another connection between estrogen and collagen - and it pertains to our skin aging (talking about you wrinkles). There are estrogen receptors called ERβ receptors (estrogen beta receptor), and they are located on fibroblasts, which are a specialized “manufacturing” cell. When bound to the estrogen receptors, fibroblasts are triggered to produce collagen.

As we age into menopause, our estrogen levels plummet. Since fibroblasts require estrogen in order to bind to the ERβ receptors to trigger collagen production...you guessed it. Our production of collagen plummets too.

Collagen and Inflammation

Chronic inflammation is at the root of many women's health concerns, from PCOS to endometriosis and autoimmune conditions. Collagen peptides contain amino acids like glycine and proline, both of which have been shown to have anti-inflammatory properties.

By helping to repair the gut lining and reduce systemic inflammation, collagen can support a healthier immune response, decrease joint pain, and improve overall resilience—especially when paired with an anti-inflammatory diet and lifestyle.

Eating for your cycle is an important skill all women should learn. This helps you to work with your hormones to optimize benefits of mood, libido, energy, and metabolism. This is called "Cycle Syncing" and you can download my free cycle syncing guide here to get started!

Interested in knowing your hormone levels? A comprehensive hormone panel is the perfect place to start. Learn more here

A cozy cup of collagen coffee, providing a nourishing and aesthetic morning treat for your hormones.

Collagen Coffee Recipe

Makes 1 cup

• 4 ounces almond milk, or alternative milk
  

• Dash of pure vanilla + almond extract
  

• 1 scoop collagen peptides (or advanced with hyaluronic acid + vitamin C for skin health)
  

• 4 oz. single origin coffee, or tea of choice (matcha is great here)

Blend together milk, extracts, and collagen peptides. Pour in coffee or tea. Enjoy this hot or iced with a sprinkle of Ceylon Cinnamon, for additional antioxidant and blood sugar balancing benefits.

Importance of Quality Protein + Muscle Mass in Women

As women age, preserving lean muscle becomes more important—not just for strength and metabolism, but also for longevity and hormone regulation. Collagen peptides provide a unique amino acid profile that complements other protein sources like whey or plant-based proteins.

While collagen alone isn’t a complete protein, it can still contribute to muscle maintenance, especially when combined with resistance training and adequate overall protein intake. This can be especially beneficial during perimenopause and menopause, when muscle mass tends to decline more rapidly.

Starting the day with around 20 grams of quality protein is important for women because our hormone production is highest in the morning.

Protein fueled breakfast, focus on a protein-rich breakfast. This can be eggs + avocado sprouted grain toast. A Greek yogurt bowl with fiber rich seeds and berries. Or overnight oats with either Greek yogurt or protein powder added to meet that 20 grams protein goal. Eating enough protein at meals helps stabilize blood sugar and manage cortisol and energy levels throughout the day.

If you're not hungry, try adding MCT powder to your collagen coffee to help boost cognitive function, focus, and energy.

Intermittent fasting? Collagen protein will break your fast, but you can opt for clinically-studied Prolon fasting shake or their fasting bar before or with your cup of coffee. This can be eaten after a 12 hour fast (overnight) and proven to keep your body within the fasting state. Here is where you can learn more and order the Prolon Fasting Shake or the Prolon Fasting Bar

Tip: The chocolate shake blended with a cup of coffee makes a delicious mocha!

Want to Go Deeper?

If you suspect your hormones are out of sync, personalized nutrition and functional hormone testing can uncover what’s really going on. I offer 1:1 consultations and a comprehensive hormone testing package that dives into cortisol, estrogen, progesterone, organic acids, inflammatory markers, and more.

Link to My Foundations of Hormone Balance Program

Link to Comprehensive Hormone Testing Package

Liz Riesen, RD, CD

Registered dietitian and hormone health coach helping women to address hormone imbalances, increase energy, and lose weight naturally. As a busy mom, I know that you need a clear and realistic approach you can fit into a busy lifestyle. I developed my Foundations of Hormone Balance Method to do just this! Helping women feel confident and comfortable in their body and with food is my passion.

Follow me @lizriesen