Muscle: the overlooked women’s health organ

Written by: Dr. Ilma Imtiaz

Collagen is often synonymous with beauty, including skin, hair and nails, but limiting its role to aesthetics overlooks its most critical function. Collagen is the essential, bioactive scaffolding woven into the tissues that empower you to move, lift, train and recover.

Muscle health is not merely a vanity goal; it is the foundational pillar of women’s wellness in midlife.

Muscle is what helps you carry groceries, climb stairs, pick up your children or grandchildren, support your posture, and keep showing up for the people who rely on you. For the woman juggling work, family, hormones, stress and a never-ending to-do list, supporting your muscles becomes one of the most practical forms of self-care.

Why muscle matters more in midlife

From around age 50, muscle mass typically declines by about 1–2% per year, and muscle strength can fall by roughly 1.5–3% annually if we do not actively support them [1]. During perimenopause and menopause, hormonal changes may further influence body composition, strength, energy and recovery, so the same routines that used to “just work” may feel less effective over time [2].

Many women notice that strength feels harder to build, body composition shifts and recovery takes longer, even when the lifestyle on paper looks similar. This does not mean decline is inevitable; it means muscle needs a permanent place in the women’s wellness conversation, alongside sleep, stress and hormone health.

The encouraging part is that two of the most practical tools are simple: regular resistance training and targeted nutrition that help support lean mass, healthy body composition and everyday function.

Muscle is not just muscle: the role of connective tissue

When we talk about muscle, we often focus on the muscle fibers themselves. These are the contractile parts of muscle that help us lift, push, pull, squat and move.

Every muscle fiber is surrounded by a supportive network of connective tissue known as the extracellular matrix, or ECM. You can think of it like internal scaffolding that helps muscle fibers stay organized, transmit force and adapt to movement and training [3].

This is where collagen becomes especially interesting. Collagen is the main structural protein in connective tissue. It helps form the framework of tissues such as tendons, ligaments, fascia and the connective tissue surrounding muscle. Bioactive collagen peptides provide amino acids such as glycine, proline and hydroxyproline, which are important building blocks for collagen-rich tissues [4]. 

THE WHEY PROTEIN + COLLAGEN RELATIONSHIP

Whey protein is often thought of as support for the “muscle fiber” side of the story, while collagen peptides may help support the connective tissue environment that allows muscles to move, adapt and function well [5].

For women who are strength training, constantly moving, working, caregiving or simply trying to stay active with age, both sides of the story matter.

What is BODYBALANCE®?

BODYBALANCE® is a specific form of bioactive collagen peptides studied for its role in supporting body composition, lean body mass and strength-related outcomes, particularly when combined with resistance training. In human studies, BODYBALANCE® has commonly been used at a dose of 15 g per day, often alongside supervised resistance training programs [4,6-8]. These studies have looked at outcomes such as fat-free mass, fat mass and strength measures.

This is the foundation behind Sparkle Wellness Muscle Boost: a once-daily collagen peptide formula designed to fit into the everyday woman's strength and movement routine. 

Muscle Boost combines BODYBALANCE® with NUTRA C buffered vitamin C. Vitamin C plays an essential role in normal collagen formation, including the processes involved in collagen synthesis and cross-linking. Rather than thinking of Muscle Boost as another protein product, it may be more helpful to think of it as targeted collagen peptide support designed to complement resistance training and a balanced diet.

What the women-focused research suggests

One of the most relevant BODYBALANCE® studies for women looked at healthy, previously untrained premenopausal women aged 18–50. In this 12-week trial, 77 participants completed supervised resistance training three times per week and consumed either 15 g per day of BODYBALANCE® or placebo within one hour after exercise [4].

Compared with placebo, the BODYBALANCE® group showed favorable changes in fat-free mass, fat mass and strength measures, including hand grip and leg strength.

This matters because women have historically been underrepresented in muscle-focused sports nutrition research [9]. Many conversations around muscle supplements have been built around male physiology, gym culture or performance extremes. But women also need muscle support, not only for sport, but for energy, confidence, healthy body composition, healthy aging and everyday function.

A second BODYBALANCE® study looked at adults aged 50 and older, including both men and women, using 15 g per day over 12 weeks without adding a structured resistance-training program [6].

Compared with placebo, the BODYBALANCE® group showed favorable changes in body composition measures, including reductions in total body fat mass, trunk fat mass, body weight, BMI, waist-to-hip ratio and visceral fat area, with no significant changes in skeletal muscle mass or fat-free mass.

For midlife women, this is especially relevant because many are not trying to become athletes. They simply want to feel strong, stay active, support their changing body and build routines that are realistic within their full lives.

How Muscle Boost fits into a woman’s everyday routine

A muscle-health routine does not have to be complicated. For many women, the most effective approach is the one they can actually repeat. That might look like:

• Two to four strength sessions per week
• Daily walking or general movement
• Sufficient protein across all meals
• Colorful, nutrient-dense foods
• Ensuring regular hydration and optimized sleep
• Targeted dietary support such as BODYBALANCE® collagen peptides

Muscle Boost is designed to fit into that rhythm. It can be taken once daily, ideally within about an hour of resistance training, or as part of a consistent daily routine on non-training days.

Who Is Muscle Boost for?

Muscle Boost is not solely for athletes or bodybuilders. A Muscle Boost user could be any woman trying to make strength part of her life:

• The woman who trains before work, adding Muscle Boost to her morning smoothie. 
• The woman who exercises after school drop-off, making it part of her post-workout routine. 
• The woman who lifts weights after a full day of work and family responsibilities, enjoying it as part of her evening recovery routine. 
• Or the woman who is just beginning, taking one small step towards building a stronger relationship with her body.

Building a More Complete Muscle Support Routine

1. Muscle Boost + Whey Protein

One question many women ask is whether Muscle Boost can be used alongside whey protein. The answer is yes, it can and should. Whey protein is rich in leucine and other essential amino acids that support muscle protein synthesis, while the BODYBALANCE® collagen peptides in Muscle Boost provide amino acids that support collagen-rich connective tissues.

This complementary approach is supported by emerging research. In a recent study, healthy young men consumed whey protein combined with BODYBALANCE® after resistance exercise [5].

Compared with placebo, the blend increased myofibrillar protein synthesis and connective tissue protein synthesis at rest, suggesting these protein sources may play complementary roles.

Although this was an acute study in men, it provides an interesting insight into how whey protein and bioactive collagen peptides may work together.

For women who strength train, whey protein can help meet daily protein needs, while Muscle Boost can be incorporated after exercise or as part of a consistent daily wellness routine.

2. Muscle Boost + TENDORFORTE® Collagen

Another emerging area of research is combining BODYBALANCE® (present in Muscle Boost) with TENDOFORTE®, a tendon-focused bioactive collagen peptide found in our Joint Boost formula. This approach is particularly relevant for women doing progressive lower-body training, such as squats, lunges, deadlifts, step-ups or Pilates-style strength work.

In a 15-week resistance training study, healthy young men consumed a daily blend of BODYBALANCE® and TENDOFORTE® while following a structured lower-body training program [10].

Compared with placebo, the collagen peptide group showed greater increases in quadriceps muscle volume and total trained muscle volume, along with improvements in muscle architecture.

While this study was conducted in men, the concept is still interesting for active women. 

The study highlights an important point: strength is not only about the muscle fibers themselves. It is also about the tendons and connective tissues that help transmit force, tolerate repeated movement and support training consistency.

The BODYBALANCE® collagen peptides in Muscle Boost have been studied for muscle- and body composition-related outcomes, while TENDOFORTE® has been investigated for tendon- and ligament-related outcomes. Together, they represent a more complete way of thinking about strength: not just building muscle, but supporting the structures that help women move, train, lift and stay active.

For everyday life, that might mean feeling more supported when walking hills, lifting children, carrying bags, gardening, training or simply staying active with confidence

Sculpt a Life of Resilience

For the proactive woman, investing in muscle health isn’t just another task; it is a smart investment in your future autonomy. Strength is the key that unlocks your body’s potential to thrive, not just exist, through every subsequent chapter. By reinforcing your structural integrity today, you are empowering yourself to move with confidence, maintain your independence and optimize your vitality well into your second act.

When you choose to prioritize well-aging, the ripple effect is profound. This transition from simple maintenance to active optimization shifts the narrative for everyone around you, proving that sophisticated, science-backed self-care is a foundational right for every woman, not a luxury reserved for performance athletes.

Muscle health is not just a gym goal; It is a life goal.

MUSCLE TERMS MADE SIMPLE

 

Skeletal muscle: These are the muscles attached to your bones. They help you move, lift, walk, stand, train and maintain posture.

Lean body mass or fat-free mass: This includes everything in the body that is not fat, such as muscle, bone, organs and connective tissue. In studies, it is often used as a marker of body composition.

Fat mass: This refers to the amount of body weight made up of fat tissue. Supporting a healthy ratio of lean mass to fat mass is an important part of body composition.

Extracellular matrix, or ECM: This is the collagen-rich scaffold surrounding muscle fibers. It helps support structure, force transfer and tissue adaptation.

Myofibrillar proteins: These are the contractile proteins inside muscle fibers. They help generate force when you lift, push, pull or climb stairs.

Muscle hypertrophy: This simply means an increase in muscle size, usually in response to resistance training.

Dr. Ilma Imtiaz has a background in biomedical and naturopathic research and recently completed her PhD at the National Centre for Naturopathic Medicine, Southern Cross University, Australia. She is a lead and co-author of multiple peer-reviewed publications, including experimental and review papers across herbal medicine, cancer biology and molecular mechanisms.

At the heart of her work is a passion for science communication, translating complex evidence into clear, engaging, and accessible insights. She is committed to evidence-led wellness and supporting informed, balanced health decisions.

REFERENCES

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2. Ko J, Park YM. Menopause and the Loss of Skeletal Muscle Mass in Women. Iran J Public Health. Feb 2021;50(2):413-414. doi:10.18502/ijph.v50i2.5362

3. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. Oct 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-x

4. Jendricke P, Centner C, Zdzieblik D, Gollhofer A, König D. Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial. Nutrients. Apr 20 2019;11(4). doi:10.3390/nu11040892

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7. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. Oct 28 2015;114(8):1237-45. doi:10.1017/s0007114515002810

8. Zdzieblik D, Jendricke P, Oesser S, Gollhofer A, König D. The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial. Int J Environ Res Public Health. Apr 30 2021;18(9). doi:10.3390/ijerph18094837

9. Jung R, Gehlert S, Geisler S, Isenmann E, Eyre J, Zinner C. Muscle strength gains per week are higher in the lower-body than the upper-body in resistance training experienced healthy young women—A systematic review with meta-analysis. PLoS One. 2023;18(4):e0284216. doi:10.1371/journal.pone.0284216

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