Dr. Stacy Sims on Collagen: What Women Should Know
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Dr. Stacy Sims is a leading exercise physiologist and nutrition scientist whose work has reshaped how we think about women’s health, training, and nutrition. Best known for her mantra “Women are not small men,” Dr. Sims has spent more than two decades studying how female physiology responds uniquely to exercise, recovery, and supplementation.
Among her many areas of expertise, collagen has become a common topic of discussion. From its role in supporting joints and connective tissues to its potential benefits during menopause, Dr. Sims emphasizes that collagen can be a powerful tool for women—if used correctly.
This article brings together her top insights from her research, interviews, and podcasts to help you understand what collagen does, why it matters, and how to choose the right type for your goals.
What Is Collagen and Why Women Need It
“Collagen is your most abundant protein, making up one-third of your body. Its main role is to provide structure and framework for your tissues—especially bone, connective tissues, cartilage, muscles, and skin.”
–Dr. Stacy Sims, Should Women Take Collagen Supplements
Collagen has become one of the most talked-about supplements in women’s health. Many women add it to their daily supplement stack in the hope of maintaining youthful skin, strong joints, and resilient tissues. But as Dr. Sims notes, the real question isn’t whether collagen works: it’s how and when it works.
“The answer, as is so often the case, is: it depends.”
Your body naturally produces collagen, but that production declines with age, starting as early as your 20s. By midlife, collagen levels drop significantly, affecting skin elasticity, joint comfort, and recovery. While food sources like meat, fish, bone broth, and egg whites provide collagen, there are no vegan sources of collagen itself. Supplementation can help fill this gap, especially for women training hard or transitioning through menopause.
Science-backed benefits include:
Supporting joint and connective tissue recovery after exercise
Enhancing muscle strength when paired with resistance training
Promoting bone mineral density in postmenopausal women
- Improving skin elasticity when combined with micronutrients like vitamins A, C, and E, and zinc
What the Research Says: Collagen’s Benefits for Women
Dr. Sims points to growing evidence supporting collagen’s use in women’s health and performance.
A 2022 review in Current Opinion in Clinical Nutrition and Metabolic Care found that pairing collagen peptide supplementation with strength training can promote connective tissue recovery, reduce pain, and improve strength and body composition.
Another 2022 systematic review of 19 studies suggested that collagen-derived peptides have “promising clinical implications for the prevention and treatment of tendinopathy.”
For postmenopausal women, a 12-month study of over 100 participants showed that specific collagen peptides (SCPs) improved bone mineral density in the hip and spine while reducing bone degradation.
And although the evidence on hair growth remains limited, a study in Clinical Pharmacology & Biopharmaceutics reported that collagen peptides combined with vitamins A, C, and E, and zinc improved skin elasticity and structure in women ages 40–60.
Together, these findings reinforce Dr. Sims’ message: collagen can meaningfully support joint, bone, and connective tissue health, especially when combined with training and good nutrition.
Why Collagen Becomes Critical During Menopause
During perimenopause and menopause, women experience a sharp decline in estrogen—a hormone that helps regulate collagen synthesis. Dr. Sims explains that this hormonal shift often leads to “stiffer tissues, sore joints, and increased systemic inflammation.”
“If we start loading up on collagen early, we can attenuate the decline that we see in collagen. We can still support our tissues and maintain joint health.” – Dr. Stacy Sims, The Ready State Podcast
Her advice: don’t wait for symptoms to start. Begin supplementing in your 30s or 40s to maintain tissue integrity, flexibility, and joint health through menopause.
Dr. Sims recommends combining native and peptide forms of collagen, as they act differently in the body:
Native collagen (found in bone broth, bone marrow, and connective tissue) triggers an immune response that helps reduce tissue breakdown.
Collagen peptides (hydrolyzed collagen) are smaller, more absorbable fragments that provide the building blocks for new collagen in ligaments and tendons.
By using both types, women can help prevent cartilage degradation while promoting collagen renewal to support mobility, strength, and recovery.
Collagen vs. Whey Protein: Why They’re Not the Same
One common misconception Dr. Sims addresses is the idea that collagen can replace protein powder. It can’t.
While collagen is a protein, it’s not a complete protein source, meaning it lacks several essential amino acids (like tryptophan) that the body needs for muscle repair and metabolic function. Whey protein, on the other hand, is complete and rich in branched-chain amino acids (BCAAs), which directly stimulate muscle protein synthesis.
“Collagen supports connective tissue, not muscle tissue. It doesn’t count toward your daily protein needs.” – Dr. Stacy Sims
For optimal recovery and performance, Dr. Sims advises using whey protein to meet your daily protein targets and collagen specifically for tissue repair and joint support. Think of collagen as complementary to, not a replacement for, your protein intake.
How to Choose and Use Collagen Supplements
Collagen isn’t one-size-fits-all. Different types serve different purposes:
Type I & III: Found in skin, ligaments, and tendons; best for structural support and tissue repair.
Type II: Found in joint cartilage; best for joint comfort and mobility.
If your goal is joint protection, Dr. Sims suggests native type II collagen paired with type II peptides. For connective tissue and recovery, choose type I and III peptides.
“You can also stack collagen products. For instance, I recommend using one to 10 grams of collagen peptides with 10 grams of native collagen.” – Dr. Stacy Sims
Dr. Sims’ Practical Guidance
| Strategy | Rationale |
|---|---|
| Start in your 30s–40s | Prevent decline before menopause |
| Use both native + peptide forms | Dual action: immune signaling + collagen synthesis |
| Take with Vitamin C | Cofactor for collagen cross-linking |
| Target 5–15 g per day | Adjust for training load and life stage |
| Stay consistent | Tissue remodeling takes months, not days |
Related reading: Collagen Powder vs. Pills
Dr. Stacy Sims & Momentous Collagen Peptides
If you’re ready to put Dr. Sims’ collagen advice into practice, Momentous Collagen Peptides offer a formulation designed around her science-backed approach.
Dr. Sims has partnered with Momentous for many years and co-developed the Female Athlete Stack, a daily supplement routine that includes Creatine, Whey Protein Isolate, and Collagen Peptides to support performance, recovery, and long-term health.
Each serving of Momentous Collagen Peptides features FORTIGEL®, a clinically studied bioactive collagen peptide that supports joint and connective tissue health.
Each serving delivers:
15g of hydrolyzed collagen peptides (including 5.2g of FORTIGEL® Collagen Hydrolysate)
50mg of Vitamin C to enhance collagen synthesis
NSF Certified for Sport certification, guaranteeing its safety, purity, and potency
Unflavored and easy to mix, it provides the types and forms Dr. Sims recommends for women who want to move, train, and age well.
