Kollo across the seasons of a woman's life
Women's nutritional needs shift across life stages — younger active years, trying to conceive, pregnancy and postnatal, perimenopause and menopause, and beyond. This guide covers where each Kollo product genuinely fits (and where it doesn't), what the NHS and UK bodies actually recommend at each stage, and when to see your GP.
Your 20s and 30s: active years
Peak collagen production begins to decline around age 25 at roughly 1-1.5% per year. This is a good stage to build daily habits that support long-term skin, bone, and muscle health.
What matters most:
- Daily broad-spectrum SPF 30+ — the biggest single lever for lifetime facial skin quality
- Adequate protein (around 1.2-1.6g/kg body weight if active)
- Vitamin D 10mcg daily (NHS recommends this year-round for all UK adults)
- Strength training — protects bone density into later life
- Iron if you have heavy periods (only supplement if a blood test confirms deficiency)
Where Kollo fits: Kollo Premium Liquid Marine Collagen supports skin elasticity, hydration, and appearance of fine lines over 8-12 weeks. Electrolytes+ for hydration if training regularly or in warm weather.
Trying to conceive: preconception
NHS-recommended preconception supplements (universal):
- Folic acid 400µg daily — start at least 3 months before conception, continue through the first 12 weeks of pregnancy. Reduces risk of neural tube defects
- Vitamin D 10mcg daily — year-round
Where UK preconception care goes beyond baseline:
- Iodine (many UK women low; some preconception multivitamins include it)
- Iron (only if blood test confirms low ferritin)
- DHA/omega-3 (some multivitamins include it, or 2 portions oily fish weekly)
- CoQ10 — the largest evidence-based review (Hart 2024, Reproductive BioMedicine Online) suggests CoQ10 alongside DHEA may improve clinical pregnancy rates in "poor responders" starting before IVF cycles. DHEA is prescription-territory in the UK, initiated by a fertility consultant. HFEA rates androgen supplementation "grey" (insufficient evidence)
On creatine and reproductive health — the emerging picture
Creatine in reproductive health is a growing area of research. Reproductive tissue (eggs, ovaries, placenta, and sperm) uses creatine kinase for cellular energy metabolism, and multiple peer-reviewed reviews have examined creatine's potential role across women's life stages.
What the peer-reviewed literature covers
- Female reproduction, pregnancy, and newborn health — Muccini et al. (2021) in Nutrients reviewed creatine metabolism across female reproduction, pregnancy, and neonatal outcomes
- Lifespan perspective — Smith-Ryan et al. (2021) in Nutrients reviewed hormone-driven changes in creatine kinetics across women's life stages and implications for supplementation
- Dietary intake association — Ostojic et al. (2024) in Food Science & Nutrition analysed NHANES 2017-2020 data and found women consuming ≥13mg/kg body mass daily of dietary creatine showed associations with lower rates of irregular menstrual periods and obstetric complications. Important caveat: this is observational dietary association, not supplement causation
- Paternal preconception — Ostojic et al. (2022) in Nutrients reviewed creatine's role in sperm energy metabolism and paternal preconception context. Male fertility is often overlooked in preconception conversations — if you're trying to conceive as a couple, the male partner's nutrition and health matters equally
What UK regulatory bodies say
- NICE fertility guideline (NG257, 2026) doesn't currently include creatine
- HFEA doesn't classify creatine within its treatment add-on framework
- Creatine is not part of routine NHS preconception advice (folic acid + vitamin D remain the universal recommendations)
Honest bottom line
Creatine and reproductive health has a growing peer-reviewed evidence base — narrative reviews suggest biological plausibility across female life stages, observational data shows dietary creatine intake associations with reproductive health markers, and paternal preconception has its own emerging evidence base. But larger interventional clinical trials on outcomes like live birth aren't yet available, and UK regulatory bodies haven't endorsed creatine as fertility care.
If you're interested in creatine as part of a wider preconception or fertility support strategy — for yourself or as a couple — please discuss with your fertility specialist or GP first. It should sit alongside NHS-recommended baseline (folic acid + vitamin D), not replace evidence-based interventions, and shouldn't delay medical investigation of fertility issues.
Featured Product
Kollo Pure Creatine
Premium creatine monohydrate — for strength, cognition, and the emerging conversation around cellular energy support in wider health contexts.
Shop Pure Creatine →For more on creatine generally — including the strong evidence base for strength, high-intensity performance, and emerging research on cognition and healthy ageing — read our complete guide to creatine.
Pregnancy and breastfeeding
Pregnancy and breastfeeding are heavily guided by NHS and midwife-led care. Kollo is not specifically formulated or clinically tested for these life stages. Please speak to your midwife or GP before starting any new supplement while pregnant or breastfeeding.
NHS-recommended: folic acid 400µg (first trimester of pregnancy), vitamin D 10mcg daily throughout. A dedicated pregnancy/breastfeeding multivitamin covers wider bases.
Read our full breastfeeding nutrition guide for detailed information.
Perimenopause and menopause: your 40s and 50s
Perimenopause typically begins in the 40s and can last 4-8 years before menopause. Falling oestrogen accelerates collagen decline (Brincat: up to 30% skin collagen lost in the first 5 years post-menopause), bone density loss, and multiple visible and invisible changes.
What matters most:
- HRT — the most effective treatment for menopausal symptoms; NICE 2024 guidance recommends women be offered HRT unless there's a specific reason not to. Please discuss with your GP
- Vitamin D 10mcg daily plus calcium adequacy — bone density protection
- Weight-bearing and resistance exercise — critical for bone density, muscle mass, and mood
- Adequate protein — 1.2-1.6g/kg body weight to counter age-related muscle loss
- Managing stress and sleep
Where Kollo fits: Kollo Balance+ is our dedicated menopause-focused formula. Main marine collagen for continued skin/hair/nail support. Read our complete guide to menopause supplements.
Post-menopause and beyond
Post-menopause continues the accelerated collagen decline (roughly 2.1% per year after the initial 5-year drop) alongside bone density and muscle mass considerations.
What matters most:
- Continued vitamin D 10mcg daily + calcium adequacy
- Resistance training remains essential — muscle mass, bone density, balance, fall prevention
- Adequate protein spread across meals
- Regular check-ups: bone density scan (DEXA) where indicated, cardiovascular health, breast screening
Where Kollo fits: Main marine collagen for continued skin/joint/hair/nail support. Kollo Flex+ for dedicated joint care. Balance+ for ongoing menopausal support. Pure Creatine has emerging evidence for supporting cognition and muscle mass in older adults — worth reading our complete guide to creatine for more.
Overview: which Kollo product for which stage
- Kollo Premium Liquid Marine Collagen — skin, hair, nails, joints. Relevant from 20s onwards
- Kollo Balance+ — perimenopause and menopause focused
- Kollo Flex+ — dedicated joint care, particularly relevant with age or active lifestyles
- Kollo Electrolytes+ — hydration support across all life stages
- Kollo Pure Creatine — for strength, cognition, healthy ageing; emerging interest in wider health contexts
Every Kollo product is Informed Choice certified. Not suitable for anyone with a fish allergy.
Frequently Asked Questions
Can Kollo help with fertility?
Being honest: Kollo isn't formulated as a fertility supplement. If you're trying to conceive, the NHS-recommended baseline is 400µg folic acid daily starting at least 3 months before conception, plus 10µg vitamin D daily year-round. A dedicated preconception multivitamin (Pregnacare Conception, Vitabiotics, or similar) covers these plus iodine, DHA, and other relevant nutrients. Kollo can sit alongside proper preconception care, not replace it. Please speak to your GP or fertility specialist about your specific situation.
Does creatine improve egg quality or reproductive health?
Being honest about what the evidence actually shows: creatine has a growing peer-reviewed literature base in reproductive health. Narrative reviews (Muccini 2021 in Nutrients; Smith-Ryan 2021 in Nutrients) cover creatine metabolism across female reproduction. Observational data (Ostojic 2024 in Food Science & Nutrition, using NHANES 2017-2020) suggests dietary creatine intake associates with reproductive health markers. For male fertility, creatine's role in sperm energy metabolism has its own evidence base (Ostojic 2022 in Nutrients). But larger interventional clinical trials on outcomes like live birth aren't yet available. NICE, HFEA, and NHS don't currently include creatine in routine preconception advice. If you're interested, please discuss with your fertility specialist first — it should sit alongside NHS-recommended baseline (folic acid + vitamin D), not replace it.
Is Kollo safe during pregnancy or breastfeeding?
Kollo hasn't been specifically clinically tested in pregnancy or breastfeeding. There are no known specific concerns with Kollo's ingredients, but please speak to your midwife or GP before starting any new supplement during these life stages. Kollo doesn't contain folic acid, so it isn't a substitute for a dedicated pregnancy multivitamin.
Which Kollo product should I start with?
For most women looking for general daily support (skin, hair, nails, joints), the main Kollo Premium Liquid Marine Collagen is the flagship starting point. Add Balance+ if you're in perimenopause or menopause. Flex+ if joints are the primary focus. Electrolytes+ for hydration. Pure Creatine for strength, cognition, or the emerging areas of interest.
When should I see my GP about hormonal changes or fertility?
For preconception planning: any time you're thinking about trying to conceive — GP can advise on folic acid, review medications, and check any relevant health markers. For fertility concerns: if under 35 and trying for 12+ months, or over 35 and trying for 6+ months. For perimenopause symptoms significantly affecting quality of life: any time — HRT and other options are worth discussing. For irregular periods, unusual bleeding, or any concerning symptoms: promptly.
Kollo Health was co-founded by Jenni Falconer — TV presenter, Smooth Radio breakfast host, ten-time London Marathon runner and host of the RunPod podcast. Read her story and why she created Kollo.
