Collagen is an abundant protein that keeps our bones, skin, tendons, muscles, hair, and nails strong and resilient. As we age, however, our bodies produce less collagen. This decrease in natural collagen production can, unfortunately, lead to skin issues like wrinkles, brittle nails, and weak hair.
If you’re over 50 and are starting to notice these signs, you might be wondering if you should take collagen supplements. Foods like bone broth and fish contain collagen, but a lot of people find that collagen supplementation is a more convenient way to keep their skin and bones healthy.
Getting your collagen from fish sources (marine collagen) isn't always the best idea, either, especially if you have a fish allergy. In this article, we’ll discuss what collagen is, how it can benefit your health, and the types of collagen supplements that will suit you best if you’re a woman over 50. Let’s get started!
What is Collagen?
Collagen is a structural protein that makes up about 70% of the protein in our skin, 90% in connective tissues, and a large portion of our bones. This is why collagen is so important for maintaining firm skin, flexible joints, and strong bones.
Unfortunately, around the age of 25, collagen production begins to decrease by about 1% every year. By age 50, collagen levels can be down by 25% or more. Again, this decline in collagen production contributes to issues like wrinkles, joint stiffness, and other signs of aging.
Should You Take Collagen Supplements?
Most adults can take collagen supplements (bioactive collagen peptides) safely, but they won’t necessarily be the best option for everyone. If you’re interested in keeping your skin healthy, strengthening your nails, protecting your joints, and maintaining bone density, you should consider adding collagen supplements to your daily routine.
However, you should keep in mind that your body does not directly absorb collagen and send it straight to your skin or bones. Instead, it breaks down collagen into amino acids, which are then used to create collagen and other proteins that your body needs (especially with the help of nutrients like vitamin C and zinc).
While several clinical studies have shown the potential benefits of bioactive collagen peptides, research on collagen supplements is still quite limited. If you’re over the age of 50 and want to improve your skin elasticity, bone strength, or joint pain, collagen supplements might provide some benefits. However, they shouldn’t be thought of as a “cure.”
Different Types of Collagen Supplements
Collagen supplements come in a lot of different forms (e.g. powders, capsules, gummies, liquids, you name it). Collagen powder will usually contain a larger dose of collagen, but you’ll have to mix it into a meal or beverage (we’d recommend mixing it into a protein shake). You can also mix collagen powder into plain water or a hot beverage (like your morning coffee).
Capsules tend to be more convenient to take (you can take them at any time of day and you don’t have to mix them with anything), but they usually contain lower doses of collagen. When it comes to which form of collagen will work best, it all depends on what fits your routine, and what’s most convenient for you.
Ingredients in Collagen Supplements
Checking the ingredients list is important when it comes to picking out collagen supplements. Some supplements include ingredients like hyaluronic acid and nutrients like vitamin C or zinc, which can help your body produce more collagen and make the most of the collagen in the supplement. Let’s take a closer look at these ingredients below:
Vitamin C
Vitamin C helps improve collagen absorption, which is why it’s commonly found in collagen products. You should be careful about taking too much vitamin C, though, because high doses can cause diarrhea and nausea.
Zinc
Zinc is also added to most collagen products because it helps with collagen production and supports immune health. Like vitamin C, though, too much zinc can cause digestive issues, so you’ll want to be careful about how much you’re taking.
Probiotics and digestive enzymes
Some collagen supplements also include digestive enzymes. People who already have digestive issues might benefit from these ingredients being included, but they could potentially cause digestive issues, too.
Picking out the right collagen supplement will require some trial and error. For this reason, talking with a healthcare professional before adding collagen supplements to your routine is highly recommended.
The Benefits of Collagen Supplements for Women Over 50
If you’re a woman who’s over the age of 50, you might be thinking about taking collagen supplements. As we’ve already learned, collagen supplements can help with issues like brittle nails. They can also improve joint health and hair growth. Let’s dive into the details below:
Joint health
Collagen makes up a huge part of our bone mass and connective tissues. As collagen production slows down with age, joint pain and conditions like arthritis can become more common.
Collagen contains essential amino acids — such as histidine, isoleucine, valine, and leucine — that play a really important role in joint health and repair. These amino acids also have anti-inflammatory properties that can help ease joint stiffness.
Digestion and gut health
Collagen has benefits for digestion, too, since it helps to reduce inflammation in the gut. It can even help with healing stomach ulcers, which is a big deal. The reason for this is that certain amino acids in collagen (e.g. glycine, glutamine, and proline) support gut health and improve digestion.
Hair health
Hair is mainly made out of keratin, which is a protein that’s made from the amino acids found in collagen. Collagen-rich supplements (especially supplements with the amino acid proline) will provide your body with the building blocks it needs to produce more keratin. This could help with hair growth, brittle nails, and nail growth (and may even give you thicker hair).
Skin elasticity and hydration
You might be familiar with collagen-based creams or topical products that are meant to improve the appearance of your skin. However, the type of collagen supplement you decide to take matters.
Ingestible collagen supplements are thought to be more effective than topical products, since they can be absorbed by the bloodstream and distributed throughout your body. When taken as a supplement, collagen can improve skin elasticity. Plus, if you have dry skin, it could improve your skin’s hydration.
Protein source
Collagen is a protein-rich supplement, so you may want to take collagen supplements if you don’t get enough protein from your diet. Protein is really important for weight management and muscle repair. By taking a quality collagen supplement, you’ll be able to maintain muscle mass as you age.
How Much Collagen Should You Take?
According to most studies, you should take between 5 and 15 grams of collagen per day. Of course, the amount you take will depend on what your goals are. Smaller doses will help improve your skin health, while higher doses will be more effective for joint and bone support.
If you’re not sure how much collagen you should be taking as a woman over 50, feel free to talk with your doctor. They should be able to help you figure out what the right dose is. This is especially important if it’s your first time trying collagen supplementation.
One thing you should keep in mind is that collagen supplements aren’t a complete source of protein. This means they don’t contain all of the essential amino acids your body needs. We’d recommend using collagen supplements alongside other protein sources for this reason.
Other Ways to Improve Collagen Production
If you’re not sure about taking collagen supplements, doing light therapy with an LED mask is another effective way to improve collagen production. This treatment method is non-invasive. In essence, different light wavelengths are used to stimulate collagen production in the skin.
Red light and near-infrared light wavelengths are best for treating issues like wrinkles and fine lines (because these light colors stimulate collagen production). You can also do blue light treatments, which help reduce acne-causing bacteria.
Studies show that this increase in collagen and blood flow can lead to significant improvements in skin appearance. While LED light therapy isn’t necessarily a replacement for dietary collagen, it might appeal to you if you prefer not to take supplements.
How to Choose a Collagen Supplement
When picking out a quality collagen supplement, there are a few factors you’ll want to take into consideration (like dose, form, and specific ingredients). You might not want to take collagen gummies, for example, because they often include low-calorie sweeteners. Collagen capsules, however, are a solid choice.
Remember, it’s generally quite safe for most people to take collagen supplements with additional vitamins. That said, if you have a health condition that requires low protein intake (like chronic kidney disease), you might want to take extra precautions.
Conclusion
It’s a fact of life that collagen production slows down as we age, and this can cause signs of aging (like dark spots and wrinkles) to start showing up. For people in their fifties, this can cause aesthetic issues, and we get it! Everyone deserves to feel comfortable in their skin, no matter what their age is.
