Collagen Supplements After 50

Ours is the first generation to benefit from in-depth research into longevity. Whereas we used to just accept that things slow down or stop working, we now know there’s actually a lot we can do about it.

One of the unsung heroes in slowing down aging is collagen. That’s because (and stop me if this sounds familiar) as we age, our bodies produce less and less.

If you want to go deeper on this subject, perhaps you’d like my anti-aging supplements guide.

Importance of Collagen for Aging Adults

Collagen is a nifty protein holding parts of our bodies together, keeping us in one piece and feeling vibrant. By digging into why we lose collagen and how supplements might come to the rescue, we can make smart choices for our well-being.

Collagen Loss with Age

Collagen isn’t just hanging around for no reason, obviously. It labors to keep our joints working and skin snappy – like Mother Nature’s elastic band.

It makes up about one-third of the body’s protein, giving a backbone (sorry!) to things like cartilage, skin, ligaments, and tendons (Mayo Clinic). But here’s the wrench in the works: Once we hit 20, our collagen factory slows down. Twenty!

That’s why we get creaky joints, and our skin looks like… well, like this. Without enough collagen, our body cannot repair itself as quickly or as well anymore. And that’s partly why we start to feel – and look – our age.

Benefits of Collagen Supplements

This is where it gets controversial. While there’s plenty of evidence that oral collagen supplements work, human trials have been small and limited in number.

What definitely works is exercise and eating fruits (containing vitamin C) and protein (perhaps with a creatine supplement to boost efficiency).

So, lift some weights and eat some protein, and you will increase muscle mass. We don’t know how much of that will become collagen. Nor whether the supplements are helping.

More research needs to be done and is being done. While we wait for results, you’ll have to decide whether it’s worth taking, just in case. Plenty of people do. Plenty don’t. Hopefully, I can help you come to your own view.

Skin Health

Collagen is what makes skin look tight, bouncy, and fresh. I remember it well! Your body’s lack of collagen as you age is what causes wrinkles and makes it thinner.

You can read more on skin hydration and elasticity in my article on vitamin C anti-aging benefits.

Joint and Bone Health

Creaky knees? Aching hips? Collagen can strengthen those joints by keeping cartilage healthy, cutting down on joint pain, and giving a little lift to your bone density.

Osteoarthritis is caused by a deficiency in collagen. If arthritis has been a sour note in your life lately, I’ve got some tips on joint pain reduction in my article on the benefits of CoQ10 supplements.

Improved Muscle Mass

Want to flex some muscle? Collagen supports muscle mass with the stuff it needs to grow strong – joints, cartilage, tendons, and ligaments. Collagen is a protein and protein is crucial for older adults aiming to stay strong and active.

Types and Sources of Collagen

Common Types of Collagen

This gets a bit nerdy but bear with me because there’s a good reason to get into the weeds. We’ve got five main kinds in our bodies: Types I, II, III, IV, and V.

Choosing the right collagen supplements for over 50s can vary depending on what you’re aiming to boost in your body.

Sources of Collagen Supplements

Now, onto where you can get your collagen fix. These supplements pack a punch with Types I, II, and III, coming from different barns, farms, and oceans to suit your dietary choice:

1. Bovine (Cow): Packed with Type I and III collagen, it’s great for skin that snaps back like a rubber band and bones that are ready to roll.
2. Porcine (Pig): Offers Type I and III just like bovine and perks up your skin’s firmness.
3. Chicken: Stuffed with Type II collagen. If stiff knees or achy joints are a bother, this one’s your friend.
4. Marine (Fish): Bursting with Type I collagen. Think smoother skin and super absorption right into the system.

For those steering clear of animals, vegan collagen alternatives give options born from bacteria and yeast. But, they’re still gathering evidence from trials, so we’re even less sure that this works.

For more info, see my guides on the best anti-aging supplements, vitamins for aging health, and anti-aging minerals.

Wrinkles and Worries: Diving into Collagen

Collagen supplements are the new it-thing, especially among us older generations. For obvious reasons – everyone wants a sip from the fountain of youth. So let’s break down whether this stuff really works, and see if it’s safe.

Small Peptides, Big Results

If you’re over 50, you may have been told to give hydrolyzed collagen a whirl because it’s easier for our bodies to absorb.

And science backs this up with a study of 1,721 people showing HC “does wonders for “considerably improved” skin hydration and elasticity (NCBI).

For those of us clocking up more than a few decades on this planet, we can safely get our collagen boost by consuming between 2.5 to 15 grams a day.

This also benefits everything from soothing achy joints to beefing up bones. Consider hydrolyzed collagen an inner facelift with perks beyond skin.

Anything to Look Out For?

Hydrolyzed collagen is thought to be a safe bet, even if you’re well into your golden years. But, like anything, there can be side effects – like occasional belly rumbling, heartburn, or an aftertaste.

Quick reminder:

1. Amount: Keep it between 2.5 to 15 grams a day for the sweet spot. Find out more in my Anti-Aging Supplement Dosage guide.
2. Quality Matters: Hunt down high-quality collagens to dodge the dodgy stuff.
3. Collision Course?: Chat with your doctor about possible conflicts with other meds. See my senior supplement interactions guide for details.

Compared to lotions or injectables, a scoop or sip of HC is budget-friendly (about $25-$50 per month) and about as easy as your morning coffee.

Arming yourself with the lowdown on hydrolyzed collagen means you can add it to your life without second-guessing. Pair it with other goodies like powerful B vitamins for the ageless, zinc boosters, and anti-aging antioxidants.

Collagen Supplements for Joint and Bone Health

I’ve talked a lot about skin health. However, more importantly for your healthspan, collagen can help joint and bone health.

Joint Pain Reduction

After hitting the big 5-0, many of my joints have started clicking – and not in a good way. It has made me really aware of the potential for arthritis and other joint pain as we age.

Collagen supplements have put up pretty solid numbers in easing joint pain. I found a study at SilverSneakers saying that collagen lowers joint pain by 43% and mobility gets a 39% boost.

Bone Density Improvement

I don’t want to sound depressing, but bone density also starts to wane as we add candles to the cake. Sorry!

A study in Nutrients showed that postmenopausal women, especially, could see a friendly nudge upward in bone health from collagen supplements.

Another study highlighted on Healthline showed that bone density increases with daily collagen intake. This could be crucial in the fight against fractures as we age.

Beyond just joints and bones, collagen’s got even more up its sleeve. Team it with some resistance training, and the result is better body composition and muscle power – as shown in a study from the British Journal of Nutrition.

Incorporating Collagen Supplements

Before you try it for yourself, here’s what I’ve picked up on my collagen journey. But, as I always say, talk to a healthcare professional to look at how collagen works with other things you’re taking because we’re all different.

Dosing Recommendations

Here’s a little cheat sheet:

Just starting out? A daily dose of around 5 grams is good if you’re looking to help your skin and bones.

Want bigger changes, like less pain in your joints or gaining muscle? You might consider pushing it up to 15 grams each day.

Considerations for Maximum Absorption

To make sure my body soaks up all that collagen goodness, I’ve found a few tricks during my research:

The most effective way to support your collagen for anti-aging is to avoid smoking and exposure to secondhand smoke, limit alcohol, exercise (and eat protein), and consistently wear sunscreen.

The Bottom Line

Collagen supplements offer promising benefits for us over 50s looking to support joint health, skin elasticity, and overall wellness as they age.

By understanding the different types of collagen, choosing high-quality supplements, and taking them consistently alongside a healthy lifestyle, you can potentially offset some of the natural collagen decline that comes with aging.

Remember that results take time. Most studies show benefits appear after 8-12 weeks of consistent use.

Always consult with your healthcare provider before starting any new supplement, especially if you have existing health conditions or take medications.