Supplementing with collagen peptides may benefit older people and promote skin and bone health during aging.

Collagen is the most abundant protein in the human body. It plays an important role in maintaining healthy skin, bones, joints, ligaments, and tendons.

As you age, your body’s natural production of collagen declines, which may lead to sagging skin and wrinkles. The integrity of the collagen network found in bones also decreases, leading to a reduction in bone and joint strength.

Supplementing with collagen peptides, which are broken down collagen that’s easier for your body to absorb, may be beneficial for older people.

Keep reading to learn more about the possible benefits of collagen supplementation, how to take it, and when to speak with a doctor.

Taking collagen supplements may have several benefits for your physical and mental health.

Skin health

Some research suggests that collagen supplements may help support skin health by:

  • reducing the appearance of wrinkles and pores
  • increasing the elasticity, hydration, firmness, and brightness of your skin

Similarly, a 2019 review found that taking 2.5 to 10 grams (g) of collagen orally per day for up to 6 months improved hydration, elasticity, and collagen content in the skin of older adults.

Bone health

Collagen may play an important role in supporting overall bone, joint, and physical health in older adults.

Researchers suggest that it may help:

  • increase bone strength, density, and mineral mass
  • slow down bone and joint cartilage degradation
  • improve joint strength, stability, and range of motion
  • reduce bone and joint pain, inflammation, and stiffness

What’s more, a 2023 studyfound that taking 10 to 20 g of collagen supplements daily for 6 to 9 months helped reduce pain, improve mental health, and enhance the ability to perform daily tasks.

Collagen supplements are generally safe for older adults to take. According to the Arthritis Foundation, no studies have found any side effects, but some people have reported stomach pain.

That said, it’s important to note that the Food and Drug Administration (FDA) doesn’t regulate the quality, quantity, or type of ingredients in dietary supplements. Manufacturers can make claims about products that aren’t always true.

Collagen supplements can also be expensive, ranging from $25 to $50 per month, depending on the type and dosage.

Before taking collagen supplements, speak with a healthcare professional, especially if:

  • you’re pregnant
  • you have an underlying health condition
  • you’re taking medications

A doctor can help you determine whether collagen supplements are good for you and suggest an appropriate dosage.

No, it’s never too late to start taking collagen supplements. But it may be more beneficial to start between ages 20 and 40 years, as this is when cartilage levels start to decrease.

There’s no single best daily dosage for collagen supplements, but taking 5 to 15 g daily may help support skin, bone, and joint health.

Collagen supplements are available in various forms, including powders, pills, and liquids. Hydrolyzed collagen peptide powder may be the best choice, as it’s quickly absorbed in the body. It’s also flavorless and can be added to hot and cold foods and beverages for a protein boost.

Collagen is a protein naturally found in the body. It plays a role in supporting skin, bone, and joint health. As you get older, collagen levels start to decrease.

Supplementing with collagen peptides may offer several benefits for older adults, including improved skin appearance and strength, as well as enhanced joint and bone health.

Consider speaking with a healthcare professional before taking collagen supplements. They can help you choose the best type and recommend an appropriate dosage.