Collagen Supplements After 50: Is Another Supplement Really Necessary?

Published on: July 14, 2026

Nutrition

Have you noticed, scrolling through social media, reading magazines, or just perusing the shelves at the grocery store, that, along with protein supplements, collagen is everywhere? Many are marketed specifically to women over 50.

There are creams with collagen to promote healthy skin, hair, and nails; powders you stir into coffee for stronger bones and joints and fewer wrinkles; and even capsules and chews promising smoother skin and healthier joints.

Those messages are compelling, and honestly, not entirely wrong.

But it’s not the whole picture, either.

Hi, I’m Laura, a registered dietitian nutritionist, and I get asked about collagen a lot. Is it beneficial? Should I be taking it? My usual answer is that it depends. It depends on what you are hoping it will help with.

So rather than a simple yes-or-no, let’s take a walk through what the research actually shows, where it’s promising, where the evidence is mixed, and where the claims are questionable.

What Is Collagen and Why Does It Matter After 50?

Collagen is the most abundant protein in our body. It is the main “structural protein,” meaning that it provides the framing or scaffolding for our skin, joints, bones, and more. It helps cushion our joints, strengthens our hair follicles, supports bone formation, and gives our skin its plumpness and elasticity.

Unfortunately, beginning in our 30s, collagen production starts to decline. Worse, it takes a significant dip after menopause, so interest in supplements makes sense. And there is real research behind some of the claims, particularly around skin hydration and joint comfort.

But the science is a bit more nuanced than the labels suggest, and for every finding that holds up, there are several claims that are pushing the envelope a bit.

Do Collagen Supplements Actually Work? What the Research Shows

The good news? Starting collagen supplements may help with some of these symptoms, and research is promising in others as well.

Skin Health

One of the first signs of aging for many of us is a change in our skin. Whether we notice a few more laugh lines around our faces or start feeling a bit less comfortable wearing sleeveless tops, our skin does become looser, and wrinkles become more pronounced.

The good news is that collagen supplements (powders and pills) may make a difference, especially when taken consistently. You may not notice a big change in the first few weeks, but over time, your skin becomes more hydrated and appears firmer.

Note: Collagen creams are less effective. Collagen doesn’t penetrate your skin, so, aside from providing moisture and keeping your skin soft, creams really aren’t effective at minimizing wrinkles.

Joint Health

One of the most promising areas for collagen supplements is in joint health. Why? Because collagen provides some cushioning between our joints. It makes sense that adding collagen may help with joint discomfort, and the research here is promising.

Consistently taking collagen has been shown to reduce pain and increase mobility in many people with joint pain and stiffness. Benefits have been observed in both younger, active adults and older adults with joint pain or osteoarthritis.

This is something I can attest to. Taking collagen daily seems to have helped my knees, and I’m grateful!

Bone Health

I do remember asking one of my doctors once if collagen would help my bones, and she pretty much brushed me off. Annoying, right? I did some research and did actually find a few studies suggesting it may be helpful, but many others are inconclusive.

I think it is worth pointing out that bone tissue is complex, so the potential benefit of collagen is only one piece of the puzzle. Your calcium intake, vitamin D status, and other nutrients play important roles, too, as does exercise. There is more to learn; this area needs further research, but it is promising.

Muscle Health

Collagen is often mentioned as a way to support bone and muscle health, but the research is in the early stages, and results have been mixed. Some studies have shown small improvements in muscle strength in younger, active people, but the benefits are less clear in older adults.

When it comes to building and maintaining muscle strength, high-quality protein from food or complete protein supplements appears to be much more effective.

The Incomplete Protein Problem (Does This Matter?)

Collagen is not a complete protein, meaning it doesn’t contain all the essential amino acids our bodies use to make new proteins. So taking a collagen supplement doesn’t take the place of eating that grilled chicken breast or enjoying a scrambled egg in the morning, two examples of complete proteins.

A complete protein has all nine essential amino acids. Collagen is NOT a complete protein because it lacks tryptophan and is relatively low in two semi-essential amino acids, cysteine and methionine. Why is this important?

Tryptophan is one of the amino acids that support muscle growth and repair, and it is also used to build enzymes and hormones like serotonin, which help with mood and brain health. Methionine produces cysteine, and both are involved in building proteins and other amino acids that support heart health, our immune system, and many other functions.

Now, we get these amino acids through eating a well-balanced diet, so not to worry. The point is that a collagen supplement shouldn’t be used as a replacement for protein.

Types of Collagen — What You’ll See on Labels

If you’ve looked at labels, you may have noticed there are different types of collagen and in different formats. Powders and pills are the most common forms, and the best is the one that will fit most easily into your lifestyle.

Here are a few terms you may notice on labels and what they mean.

Hydrolyzed collagen peptides are the most readily available and the most easily absorbed form of collagen. Powders are easy to dissolve in liquids, and pills are easy to take.

Bovine collagen comes from the skin and bones of cows. It is inexpensive and most readily found in collagen powders and pills.

Marine collagen comes from the bones and skin of fish. It is easily absorbed and most beneficial for skin, nails, and bone health.

Vegan “collagen” supplements are available, but they don’t actually contain collagen. Instead, these supplements combine amino acids along with vitamins and minerals that help your body make collagen. They are often labeled as a “collagen booster.”

Can You Get Collagen From Food?

You can, but you won’t get enough collagen from food alone to make a difference. Foods that are rich in collagen include:

Bone broth (not the same thing as chicken “stock”, BTW.)
- Bone broth is made from chicken or beef bones that have been roasted and then simmered for 12-24 hours. It may have vinegar added to help break down the collagen. Bone broth has a thicker texture and richer flavor than regular broth. It is higher in protein than regular broth and contains more gelatin.
- Regular broth is typically simmered for a couple of hours and includes vegetables and herbs to enhance flavor.
Bones and skin from fish (that old-fashioned tall can of salmon – good source of collagen)
Pork rinds
Chicken skin
Tough cuts of meat like brisket and pot roast

Other foods can also help your body build and use collagen. For example, vitamin C has been found to help our body make collagen and repair soft tissues after injury.

What to Look for If You Decide to Try It

If you decide to add collagen supplements to your routine, here are things to look for on the label.

Hydrolyzed collagen peptides. These are more easily absorbed than whole collagen.
Between 5 and 10g of collagen per day. There is no need for more; mega doses won’t help.
Added vitamin C, or include a vitamin C-rich food along with it.
Third-party testing certification. USP and NSF are two of the most common and well-respected testing labs that test for purity and content.
Few additives. Watch for added sugars and colors.
Easily blends into drinks or food. This is a big one for me. Some collagen powders don’t dissolve well in liquids and have a gritty texture. Personally, I like the Vital Proteins (affiliate link) products because they dissolve easily, but there are others that may work just as well.

The Bottom Line: Is It Worth Trying?

If you follow me, you know that I’m a “food-first” dietitian. In most cases, I feel you can get most of what you need from food alone. Collagen is one exception, and for some people, I think it makes a lot of sense.

Yes, I take a scoop or two in my morning coffee every day, primarily for my joints. Have I seen a change? I think so, and if I miss a few days, my knee tells me.

Now, I also know that collagen alone isn’t a miracle cure. I also make sure I’m getting enough high-quality protein, get out and walk or work in my garden for exercise, and try to eat a variety of fruits, veggies, whole grains, and nuts.

All of these activities and foods help collagen function as intended.

Is it right for you? Again, ask yourself what you are hoping for. Improved skin, stronger nails and hair, reduced pain, or better mobility. It might help. But, as with any supplement, talk with your doctor or registered dietitian to make sure it is a good fit for you and your health.