Symptom guide

Joint and muscle aches

Aching joints and muscles are a common but often overlooked menopause symptom, and the NHS lists them among the recognised ones. Oestrogen has a role in joint and connective tissue, so its decline is thought to contribute, though ageing and other conditions can cause similar pain. The evidence points to staying active, with weight-bearing and resistance exercise, and to getting persistent joint pain checked by a GP. This is information, not medical advice.

What it looks like

The NHS lists joint and muscle aches and stiffness among the symptoms of perimenopause and menopause, and it is one of the symptoms women are most surprised to learn is connected. It can show up as general stiffness, particularly first thing in the morning, or aching in the hands, knees, shoulders or back. Oestrogen has a role in joint and connective tissue and in dampening inflammation, so its decline is thought to contribute. That said, ageing, overuse and conditions such as arthritis can cause similar symptoms, so it should not all be assumed to be hormonal.

What the evidence says helps

The strongest general advice is to keep moving. Regular physical activity, including weight-bearing and resistance exercise, supports the joints, muscles and bones, and inactivity tends to make stiffness worse. Maintaining a healthy weight reduces load on the joints, and good sleep and stress management help with how pain is experienced. These steps also support bone health, which becomes a bigger focus after menopause as lower oestrogen is linked to faster bone loss.

NICE guidance (NG23) describes hormone replacement therapy as helpful for some menopause symptoms, and a GP can advise whether it is relevant in your case. Over-the-counter pain relief can have a place for short-term relief but should be used as directed and discussed with a pharmacist, especially alongside other medication.

Where supplements fit

No supplement is authorised to claim it treats menopausal joint pain. Collagen is heavily marketed for joints, but the evidence is limited and we set out what it does and does not support. The authorised nutrient roles that are genuinely relevant at this stage are vitamin D and calcium for normal bones and muscle function, and protein for maintaining muscle and bone. Those support general musculoskeletal health rather than treating joint pain. The more useful focus at this stage is protecting bone and muscle through activity and adequate vitamin D and protein, rather than a joint product. A pharmacist can advise on the supplements above, and a GP on whether anything else is needed.

When to see your GP

See your GP if joint pain is severe, persistent, focused on one joint, accompanied by swelling, redness or heat, or limiting your daily life. The NHS encourages getting these symptoms checked rather than assuming. A GP can rule out other causes such as arthritis and discuss whether menopause treatment is relevant for you.

Sources

Frequently asked questions

Does menopause cause joint pain?

The NHS lists joint and muscle aches and stiffness among the symptoms of perimenopause and menopause. Oestrogen has a role in joint and connective tissue, so its decline is thought to contribute, although ageing and other conditions can cause similar symptoms. Because the causes overlap, persistent or one-sided joint pain is worth having checked rather than assuming it is hormonal.

What helps with menopausal joint and muscle aches?

The general advice is to keep moving: regular physical activity including weight-bearing and resistance exercise supports joints, muscle and bone. Maintaining a healthy weight, good sleep and managing stress all help. NICE notes that HRT can help some menopause symptoms, and a GP can advise whether it is relevant for you. Over-the-counter pain relief should be used as directed and discussed with a pharmacist.

Do collagen or supplements help joint aches in menopause?

No supplement is authorised to claim it treats menopausal joint pain. Collagen is heavily marketed for joints, but the evidence is limited and the authorised nutrient roles relevant here are for vitamin D and calcium in normal bones and protein in maintaining muscle and bone, which support general musculoskeletal health rather than treating joint pain. Speak to your GP or pharmacist before relying on any product.

When should I see my GP about joint pain?

See your GP if joint pain is severe, persistent, affecting one joint in particular, accompanied by swelling, redness or heat, or limiting your daily life. The NHS encourages getting these symptoms checked. A GP can rule out other causes such as arthritis and discuss whether menopause treatment is relevant.

This is information, not medical advice, and is not a substitute for a registered clinician. If joint or muscle aches are affecting your life, speak to your GP. Return to the menopause symptoms hub.

OM

Oliver Mackman

Editor, Her Vitals

Oliver leads Her Vitals's editorial coverage of women's life-stage health and supplements. He curates and reviews existing branded products across trying to conceive, pregnancy, postnatal, perimenopause, menopause and the senior years, weighing what the evidence supports against guidance from bodies such as EFSA, the NHS and NICE, and is clear that the content is information rather than medical advice.

Last reviewed: 23 June 2026