As a 60+ fitness professional and wellness blogger, I often get asked, “Should I take collagen after 50?”
This past year, I decided to try collagen powder myself to boost my protein intake. What surprised me was not just the added protein but also the noticeable reduction in stiffness and pain in my neck and back. If you’re wondering whether collagen supplements are worth it as you age, let me share my experience and the science behind it.
What Is Collagen, Really?
Collagen is the most abundant protein in the human body. Think of it as the glue that holds everything together—it provides structure and strength to your skin, joints, bones, muscles, and connective tissues.
It keeps your skin smooth and firm, your joints cushioned, and your body resilient. But here’s the catch: collagen production naturally declines with age, starting in our mid-20s. By the time we reach our 50s, this drop becomes noticeable—stiffness, sagging skin, and slower recovery all start to creep in.
That’s where collagen supplements come into the picture.
Why I Started Taking Collagen After 60
At first, I added collagen peptides to my morning herbal drink to help boost my protein intake—a key nutrient for women over 50, especially those of us who train regularly.
I chose a high-quality hydrolyzed collagen powder. It’s tasteless, dissolves easily, and fits seamlessly into my morning routine.
After a few weeks, I noticed something unexpected: less stiffness in my neck and back, especially in the mornings and after strength training. It wasn’t a miracle, but it was a consistent improvement—enough to make me pay closer attention and dive into the research.
Is There Scientific Support for Collagen?
Yes—and the evidence is growing.
Here are three well-regarded studies that support the benefits of collagen for healthy aging:
Skin Health and Aging
A 2021 systematic review and meta-analysis published in Skin Pharmacology and Physiology reviewed 19 clinical trials with over 1,100 participants. It found that daily collagen supplementation significantly improved skin hydration, elasticity, and reduced wrinkles—especially in women over 45.
Zague et al., 2021 – PubMed
Joint Health and Mobility
A 2008 study in Current Medical Research and Opinion found that athletes taking 10 grams of collagen daily for 24 weeks had significantly less joint pain during activity compared to a placebo group. Though the study involved younger adults, it points to collagen’s role in maintaining joint comfort at any age.
Clark et al., 2008 – PubMed
Bone Strength and Density
A 2021 long-term study in the Journal of Bone Metabolism followed postmenopausal women with low bone mineral density. Those supplementing with specific bioactive collagen peptides saw clinically significant improvements in bone mineral density at both the spine and femoral neck—two key areas affected by osteoporosis.
König et al., 2021 – PMC
How Much Collagen Should Adults Over 50 Take?
Most studies and clinical trials recommend a daily dose of 5 to 15 grams of hydrolyzed collagen peptides for adults over 50, depending on your goals:
- For skin health: 2.5 to 5 grams daily
- For joint and bone support: 10 to 15 grams daily
- For overall protein support: 10 grams is a great baseline
Tip: Always check the serving size on your product’s label, and stick with a brand that uses third-party testing for quality and purity.
You can mix collagen into:
- Morning coffee or herbal tea
- Smoothies or shakes
- Soups or oatmeal
- Even baked goods like protein muffins
Is Collagen Worth Taking After 50?
From what I’ve read—and what I’ve experienced—yes.
Collagen isn’t a miracle pill, but it’s a helpful support tool. It works best when paired with good nutrition, resistance training, sleep, and hydration. For me, the improvement in joint comfort and recovery made it worth it.
Look for hydrolyzed collagen peptides (also called collagen hydrolysate) for optimal absorption. Choose a reputable brand that is third-party tested and aligned with your dietary preferences (marine, bovine, or poultry-sourced).
A Quick Note on Supplement Regulation
It’s important to know that collagen supplements, like many dietary supplements, are not regulated by the FDA in the same way medications are. This means quality and potency can vary between brands. That’s why I recommend choosing collagen products that have been third-party tested for purity and accuracy. Always talk to your healthcare provider before starting any new supplement, especially if you’re taking medications or managing a health condition.
Final Thoughts
Collagen has become a small but meaningful part of my wellness routine. It’s easy, convenient, and the benefits—though subtle—are noticeable and steady.
If you’re over 50 and looking for ways to support your joints, bones, skin, and overall vitality, collagen is worth exploring. It won’t do the work for you, but it may help your body feel more supported as you keep doing the work of aging well.
Have you tried collagen? Drop a comment—I’d love to hear about your experience!
A Personal Note
After over 30 years as a personal trainer and coach, I know that the key to aging well is a true commitment to fitness and nutrition. If you’re looking for practical tips, motivation, and a supportive community to help you age gracefully and stay fit, join me on Instagram for more insights and inspiration.
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Hi which type of collagen must i take for my mom she is in the early 60
Hello Dinny,
Thanks for reading. I do not promote specific brands. Things to remember about all supplements is that they are not FDA regulated for quality, purity, and effectiveness. That said, it is important to research supplements that have been 3rd party tested (USP, NSF, or Consumer Lab seals) to ensure purity, potency, and safety. I enjoy a powder form collagen that is grass fed and pasture raised with at least 20g of collagen peptides per serving. I hope that helps.
Taking collogen after 40 years of age I’m 70 years old I read this is bad for my liver do you have any information on this
Hi Ed,
Thanks for reading and found this information on your question – specific studies on collagen supplements in the over-70 age group with liver issues are limited, though supplement-induced liver injury is a growing concern, highlighting the need for caution and physician consultation, especially for seniors. That said, it is recommended to speak with your doctor before taking this or any supplement.
Stay Healthy