As we age, we begin to notice many changes to our bodies. Collagen supplementation has become popular for improving skin, hair, and nails.

Collagen is one of the best supplements for women over 50, and as well as targeting wrinkles, you’ll find there are so many great benefits of adding this to your daily routine.

Let’s look at some of the more surprising benefits you’ll notice when you start taking a daily collagen supplement.

What is Collagen Good For?

Collagen is the most abundant protein in the human body, making up about 30% of our total protein content. It serves as the primary building block for skin, muscles, bones, tendons, ligaments, and other connective tissues. Taking collagen supplements can help replenish this abundant protein, offering potential benefits such as improved skin health and joint function.

This abundant protein provides structure, strength, and support throughout the body, playing a crucial role in maintaining skin elasticity, joint health, and bone density.

Collagen is amazing for keeping our arteries and blood vessels strong and healthy. It helps maintain their shape and flexibility, which is so important for good circulation. When your blood vessels are in great condition, it takes the pressure off your heart and supports overall heart health. It’s another reason collagen is such a powerhouse for women over 50!

Without sufficient collagen, our bodies would struggle to function optimally, highlighting its essential role in overall health and well-being.

The Effects of Aging on Collagen

As we age, one of the biggest changes happening inside our bodies is the natural decline in collagen production. Collagen holds everything together; your skin, joints, bones, and even muscles rely on it to stay strong and flexible.

But as the years go by, our body produces less collagen, and what’s already there starts to break down faster. This can lead to noticeable changes like wrinkles, fine lines, and sagging skin. Beyond appearance, the loss of collagen can also cause joint pain, stiffness, and even reduced bone density, which are things many of us start to notice after 50. Taking collagen supplements can be an effective way to support your body’s collagen levels and mitigate some of these age-related changes.

For women, this decline is even more significant after menopause. Hormonal changes during this time can accelerate collagen loss, making us more vulnerable to these effects. That’s why it’s so common for women to feel the difference in their skin’s texture or notice their joints aren’t as flexible as they once were. But once you understand how aging affects collagen, you can take steps to support your body.

Whether it’s through collagen-rich foods like bone broth, supplements, or even skincare routines designed to boost collagen, there are ways to slow down these changes and maintain your glow.

Taking care of your collagen health is like giving your body the tools it needs to stay strong, vibrant, and ready for whatever life throws your way. It’s all about finding those little strategies that help you feel and look your best at any age!

Factors That Damage Collagen

Let’s talk about the sneaky culprits that can speed up collagen loss, especially for women over 50. Collagen is our body’s natural building block for smooth skin, flexible joints, and strong bones, but there are several factors that can work against it.

First, excessive sun exposure is a big one. Those UV rays break down collagen, leading to wrinkles, sagging, and uneven skin texture. If you’re not already using sunscreen daily, now’s the time to start—it’s one of the easiest ways to protect your collagen.

Smoking is another major factor. The toxins in cigarettes can slow down collagen production and damage the collagen you already have, making skin age faster and joints feel stiffer.

Let’s not forget about diet. A diet high in sugar can weaken collagen by triggering a process called glycation, which makes collagen fibers less flexible and more prone to damage. At the same time, poor nutrition or a lack of essential nutrients, like vitamin C and protein, can make it harder for your body to produce collagen in the first place.

Stress and inadequate sleep are also sneaky collagen thieves. Chronic stress increases cortisol levels, which can break down collagen over time. And without enough quality sleep, your body misses out on crucial repair time to replenish collagen.

Lastly, certain health conditions, like autoimmune diseases (rheumatoid arthritis or lupus) or genetic disorders (Ehlers-Danlos syndrome and osteogenesis imperfecta), can have a direct impact on collagen health, making it even more important to protect the collagen you have.

The good news is that by recognizing these factors, you can take simple, proactive steps to support your body. Wear sunscreen, eat a nutrient-rich diet, manage stress, get plenty of sleep, and focus on habits that nurture your collagen. These small changes can make a big difference in how you look and feel—helping you stay radiant, strong, and confident as you embrace life over 50!

The Benefits of Collagen

Strengthen Your Skin and Reduce Wrinkles with Collagen Supplements

Collagen is such an important part of keeping our skin looking and feeling its best. It strengthens the skin, improves elasticity, and helps keep it hydrated.

But as we get older, especially after 50, our bodies naturally produce less collagen than before. That’s when we start to notice things like wrinkles, dryness, and a loss of that youthful plumpness.

The good news is that adding collagen to your daily routine can really help! It supports your skin from the inside out, reducing the visible signs of aging and slowing down the natural decline.

And here’s something amazing—after a couple of months, your body might actually start producing more collagen on its own. Collagen helps shed dead skin cells, making way for new skin cells to emerge, which keeps your complexion fresh and radiant.

It’s such a simple way to feel more confident in your own skin and embrace the beautiful changes that come with this stage of life.

Smooth and Tone Your Skin to Reduce Cellulite

Cellulite is something so many of us deal with, and let’s be honest—it’s completely normal! But if you’re looking to smooth out your skin and tone those legs, collagen can be a fantastic addition to your routine.

Combined with regular exercise, lymphatic drainage, and a healthy diet, collagen helps support the connective tissue in your body, which reduces the strain on your skin. Taking collagen supplements can further support the connective tissue, enhancing the effects of your exercise and diet.

Over time—usually within a couple of months—you might start to notice cellulite fading away. And here’s the best part: collagen doesn’t just work on existing cellulite. It also helps prevent new cellulite from forming by strengthening your skin and protecting it from damage. It’s such an easy and effective way to feel more confident in your body and enjoy smoother, healthier-looking skin!

You may also like to check out this 20 Minute Rebounder Workout For Weight Loss to help reduce cellulite and speed up the process.

Increase Your Muscle Mass

Did you know collagen makes up between one and ten percent of your muscle tissue? It’s a key ingredient for supporting muscle mass and overall wellness, especially for us women over 50. Strong muscles are essential for staying active and living life to the fullest, but as we age, it’s natural to lose some of that muscle mass.

That’s where collagen comes in! While exercise is a must, adding collagen to your routine can give your progress a real boost. Collagen helps stimulate the production of muscle proteins and supports muscle growth after your workouts, making it easier to build strength in less time.

When you combine collagen with regular training, like this Toned Arm Workout with Dumbbell Weights, you’ll notice stronger, more defined muscles, improved mobility, and the confidence to move through your day with ease. It’s such a powerful way to keep your body feeling vibrant and strong!

Boosts Energy and Overall Health

As we get older, our body’s ability to repair itself starts to slow down, leading us to experience a drop in energy levels over time. Taking oral collagen supplements, like pills and powders, can help your health and give you more energy.

With collagen in your diet every day, you can help to reverse this process and increase your energy levels by up to 20% within a few months. This means you’ll be able to get more done during the day without experiencing that mid-afternoon slump. Collagen can also enhance your body’s ability to absorb more nutrients from your food, thereby keeping you in optimal health.

This is mainly due to its ability to lower blood glucose levels and improve the function of both the liver and pancreas, which helps release glutathione, which is linked with cellular health and longevity.

For an instant energy boost, try this 15-Minute Fat Burning Indoor Walking Workout.

Increase Your Bone Strength

Osteoporosis is another illness that can affect women over 50. Collagen works to support your bone health by encouraging the production of collagen cells, which strengthens your bones and allows them to remain healthy.

As well as this, it will also encourage muscle growth in your body, reducing strain on your bones and helping you to maintain strong, healthy bones for longer.

Boost Your Energy and Improve Your Mood

When we reach a certain age, it’s not just our physical health that starts to decline. Many women over 50 will experience problems with their mental health too, leading to things like anxiety and depression.

Collagen can help in this area by boosting your energy levels and improving your mood. When your mood is better, you’ll feel less anxious and depressed, which will help to improve your mental health over time. This has a knock-on effect of benefiting your physical health as well.

Ease Stress and Improve Your Sleep

If you have been experiencing sleep problems lately, collagen can help to improve this area too. If you take a supplement every day, it will help you fall asleep and stay asleep longer. This can reduce stress levels and leave you feeling more refreshed the next day.

It works because collagen contains amino acids that will help to produce serotonin in your body, which is what regulates your mood and feelings throughout the day.

Gut Health Benefits

Each serving of collagen contains a large amount of the amino acids glutamine, proline, and glycine. These can benefit the intestinal tract and stomach, which will help to improve your overall gut health.

Collagen soothes and strengthens the gut lining, improving the tight junctions and reducing the chance of gut barrier dysfunction.

On top of that, it can help to improve your digestion and increase nutrient absorption. Instead of escaping through the intestinal lining, your body will benefit from the healthy diet you follow more once you add collagen to your diet.

Stronger Nails

While women over 50 often focus on taking collagen to reduce wrinkles, there are some other great benefits to your overall appearance once you add this supplement to your daily routine.

Collagen can boost both your nail growth and appearance, minimising the chance of experiencing constant splitting nails. You’ll also find your fingernails grow stronger and longer, making you feel more confident about your hands (healthy nails become the focus of your hands and outshine the age spots and wrinkles!)

Many women over 50 start to notice their nails split and break more often, but collagen will help prevent the brittleness that so many of us experience.

The Secret to Great Hair

Collagen works wonders on your skin, but it can also help you to feel more confident about your hair as you enter your 50s and beyond. Research suggests that collagen can help to keep those early grey hairs away for longer due to its antioxidant-rich composition. It works to fight cell damage, which is often linked to grey hair.

The amino acids in collagen help to build keratin, which is the protein your hair is primarily made up of. If you are looking for a way to keep your hair healthier for longer, this is a great tool to use alongside regular cuts and treatments. It’s also known for preventing hair thinning, which is something we see more of in women over 50.

We know how much this can impact your confidence, but by improving the health of your scalp, you’ll find that hair thinning is reduced over time.

In my personal experience, collagen has helped reduce the amount of hair fall I experience daily. It is natural to lose strands of hair each day, but my hair falling after the birth of my third son was extreme!

As soon as I started supplementing, I noticed less hair on my brush and that can be a good test for you too. It’s great to read about it, but by doing your own experiment, you will know for sure.

Read more about this in my blog post, Female Hair Loss: What is  it and how can we stop it.

Reduce Your Joint Pain

Women over 50 often start to notice regular joint pain. At this time in your life, there’s also an increased chance of experiencing degenerative joint disorders due to the reduced collagen levels in your body.

Collagen works to protect the joints, as it assists with maintaining the cartilage in all of your joints. If you take a collagen supplement every day, your joint pain should get better over time.

You’ll find it easier to enjoy the activities you love, such as walking or exercising, and maintain an improved quality of life for longer.

How to Choose the Right Collagen Supplement

With so many collagen supplements on the market, choosing the right one can feel overwhelming. When selecting a collagen supplement, consider the source of collagen—whether it’s bovine, marine, or vegan. The type of collagen is also important; hydrolyzed collagen is broken down into smaller pieces for easier absorption, while undenatured collagen remains in its natural form.

Look for supplements that include additional nutrients like vitamin C, biotin, or zinc, which can enhance collagen production. Ensure the product is made from high-quality sources, free from additives and fillers, and clearly labels the amount of collagen per serving.

Most collagen supplements claim to support skin elasticity and joint health, making them popular among women over 50. Always consult with a healthcare professional before starting any new supplement regimen to ensure it’s right for you.

How to Include Collagen in Your Diet

There are a few different ways you can make sure you’re getting enough collagen in your diet. One way is to take a supplement in the form of a powder or a capsule. These are typically made from hydrolyzed collagen, which is collagen that has been broken down into smaller pieces so that it’s easy for your body to absorb.

The capsules can be used as directed. The powder form (which is my preferred way) can easily be added to your food and drinks since it is very soluble. Add it to your smoothies, stir it in your tea or coffee and you can use it in cooking such as stews, soups and sauces.

Eating foods rich in collagen is a great natural way to help your body make more collagen. Foods like bone broth, fish with the skin on, chicken, and red meat are excellent sources of collagen. Additionally, fruits and vegetables high in vitamin C, such as citrus fruits, leafy greens, and berries, boost and support collagen production.

For an extra collagen boost, consider adding high protein foods, collagen peptides or hydrolyzed collagen to your diet. These forms of collagen are easily absorbed by the body and can be mixed into smoothies, teas, or even used in cooking.

A balanced diet that includes a variety of whole foods will help support your collagen health and overall well-being.

Collagen Peptides

Collagen peptides are like a little secret weapon for keeping our skin glowing, joints happy, and overall health in check, especially as we age. What makes them so great? Well, they’re broken down into tiny pieces, so our bodies can absorb them quickly. That means they can get to work fast, helping to hydrate our skin, support elasticity, and smooth out those little fine lines we all start to notice. They’re also brilliant for strengthening nails and hair and even giving our bones and joints a bit of extra love.

My favorite way to get my collagen is in my healthy sugar-free chocolate recipe. It’s super easy and you can see how you can make it here… Healthy Sugar-Free Anti-Aging Chocolate Recipe.

Closing Thoughts

Collagen isn’t just about smoothing out wrinkles; it’s so much more than that, especially for us women over 50! While our bodies naturally produce collagen, the amount decreases as we age. That’s where a daily collagen supplement and collagen-rich foods can make such a difference.

Foods like pork skin and bone broth made by simmering animal bones, are packed with natural collagen and other nutrients that nourish your skin, hair, nails, and joints.

The benefits of collagen are truly amazing. It improves skin elasticity, reduces fine lines, and supports healthy hair growth while keeping your nails strong and beautiful. Collagen also helps maintain flexible, healthy joints, supports digestion, and promotes heart and bone health.

Adding collagen to your routine is like giving your body a boost from the inside out. You’ll feel stronger, look vibrant, and have the energy to keep doing the things you love for years to come.

It’s such a simple but powerful way to feel fabulous every day!