Collagen is the most common protein in our bodies, and it’s super important for maintaining healthy skin and bones. As you get older, your body makes less collagen, which can cause your skin to sag and wrinkle. The collagen in your bones also weakens over time, which means your bones won’t be as strong.
Research suggests that taking collagen supplements or collagen peptides (which are easier for your body to absorb) can help older people maintain healthy skin and bones. At what age should you start taking collagen powder or supplements, though? That’s the question.
Generally, it’s recommended to start taking collagen between the ages of 20 and 30. Although your body’s collagen production slows down around age 30, starting earlier can be a great way to maintain your collagen levels as you age.
In this article, we’ll discuss why people take collagen powder, the signs that might indicate it’s time to start taking it, and more. Let’s get started!
Why Do People Take Collagen Powder?
It goes without saying that collagen is important for your skin and bone health. That said, scientists are still discussing how effective collagen supplements like powders, capsules, and gummies are.
There’s solid evidence that these supplements can help keep skin hydrated and reduce arthritis pain, but we need to do more research on their other possible benefits (like lowering blood pressure and blood sugar
levels).
Collagen powder contains the same active ingredients as capsules and gummies, but the amounts can be different. Some people prefer adding collagen powder to their drinks or food instead of taking several capsules at once.
Also, collagen gummies usually contain added sugar, which some people want to avoid. Let’s take a look at some of the main reasons people take collagen powder:
Stronger bones
As you get older, your bones can become weaker and break more easily. Some studies suggest that taking collagen powder daily can help make your bones denser, which should help to slow down the aging process that makes them brittle. It can also help with new bone production.
Skin hydration and elasticity
Collagen supplements have also been shown to improve skin hydration and elasticity in older people. Many people take it because it’s been proven to help reduce wrinkles, which is a huge plus.
Thicker hair
Hair loss or hair thinning doesn’t just affect men. It actually affects many women as they age, too. In one study, women with thinning hair saw major improvements in their hair quantity, scalp coverage, and thickness after they had been taking daily collagen supplements for a while.
Healthier nails
Some people have nails that break easily and don’t grow very quickly. Research shows that women who take daily collagen supplements tend to experience faster nail growth and get fewer broken or chipped nails.
Reduced osteoarthritis pain
For people with knee osteoarthritis in particular, collagen supplements might help relieve pain. It could also help improve joint function. It usually takes about three to five months of daily use to see these benefits, though.
Increased muscle mass
Research has also found that men who took collagen peptide supplements during a 12-week strength training program gained more muscle mass and strength compared to those who didn’t take the supplements at all.
Improved heart health
Collagen also helps maintain the shape of your arteries and blood vessels. Without enough collagen, your arteries can become weak, which could potentially increase the risk of atherosclerosis.
Which Foods Have Collagen?
Collagen powder is great if you need to supplement the amount of collagen you’re getting from your diet. It shouldn’t replace high-collagen foods, like vegetables and red meat, though. Along with taking collagen supplements, you can improve your body’s natural collagen production by eating a healthy diet.
Your body needs amino acids like glycine and proline, along with vitamins and minerals like vitamin C, zinc, and copper, to make collagen. Eating foods that are rich in these nutrients can help your body produce more collagen.
Foods like papaya, citrus fruits, tomatoes, leafy greens, broccoli, cauliflower, shellfish, nuts, and whole grains are great sources of vitamin C, zinc, and copper. Here are some foods you can add to your diet to increase your body’s collagen production:
Bone broth
Bone broth is made by simmering animal bones and connective tissue for a long time. Bone broth extracts collagen from the bones and skin into the broth. You can get plenty of collagen from eating broth made from chicken, cow, turkey, and deer bones.
Chicken
Whole chicken, especially chicken feet, contains a lot of connective tissue. This makes it a good source of collagen (though, not many people are brave enough to try chicken feet).
Red meat
Tough cuts like pot roast, chuck steak, and brisket are full of connective tissue and collagen. However, red meat also has a lot of saturated fat, so you’ll want to eat it in moderation.
Fish with skin
Fish is an excellent source of collagen. This is especially true if you leave the skin on. Fish also provides plenty of omega-3 fatty acids and vitamin D, so you’ll be killing two birds with one stone in that regard.
Fruits and vegetables
For vegetarians and vegans, foods that are high in vitamin C (such as fruits and vegetables) help your body produce more collagen naturally. Citrus fruits in particular will help a lot with collagen production, so don’t hesitate to stock up on oranges, lemons, and limes.
What Else Should You Do to Improve Your Skin Health?
Once again, taking collagen powder can help a lot if you’re trying to improve your bone and skin health. That said, it’s not the only thing you need to do if you want to see lasting results (especially as you age).
At DermForge, we're committed to creating products that are both effective and proven by science. Our DermForge LED Mask is a great example, since several clinical studies have proven its effectiveness and safety.
These studies, like “The Use of Light-Emitting Diode Therapy in the Treatment of Photoaged Skin” and “Light-Emitting Diode 415 nm in the Treatment of Inflammatory Acne,” provide strong evidence that our mask is an excellent choice for people who want to rejuvenate their skin.
Along with taking collagen powder, you should definitely consider investing in our DermForge LED Mask (or one or more of our other light therapy devices). This will be the best way to get the most bang for your buck — and, you’ll be able to rest assured that your skin and bone health will improve since you’ll be covering all the bases.
At What Age Should You Take Collagen Powder?
Collagen production starts to drop naturally in our mid-twenties at a rate of about 1.5% per year. By the time you hit 60, you’ve lost roughly 80% of your natural collagen. Most people start to see wrinkles in their 30s because cell regeneration slows down as you age. This is a normal part of getting older, but that doesn’t mean it isn’t occasionally discouraging.
As your collagen levels decrease, your skin will become thinner and saggier. The protein structures in your body will also become less flexible, which means they’ll be more prone to breaking down. It’s common for people to experience stiffness or soreness in their tendons as their collagen levels drop. This can cause your tendons to lose their flexibility.
So, when should you start taking collagen powder? It’s recommended to start between the ages of 20 and 25 to get ahead of the natural decline (or when you start noticing signs of aging).
Starting in your early to mid-twenties can help you stay ahead of your body's natural collagen loss. There are some specific signs that might indicate that it’s time to start taking collagen powder, too:
- Fine lines or saggy skin
- Dull or weak hair
- Brittle nails
- Muscle aches
- Stiff joints
- Digestive issues
As you can see, making sure that your body is producing enough collagen is more than a matter of just preventing your skin from sagging. By taking collagen powder, doing light therapy, and eating a healthy diet, you’ll be able to benefit your body in a number of ways, no matter how old you are.
Final Thoughts
At DermForge, we understand the importance of maintaining your skin and bone health. Collagen helps a lot with both of these things (it also helps with hair and nail health, which is a nice additional benefit). Keep in mind, though, that taking collagen powder alone probably won’t be effective enough to cause any significant changes in your skin or bone health.
Once again, the best way to improve the health of your skin and bones will be to take collagen powder or supplements, and start your mornings out with a 15-minute light therapy session (we’d highly recommend using one of our LED face masks). Eating healthy, drinking enough water, and getting plenty of exercise will also work wonders when it comes to improving skin and bone health, especially as you age.
