No, 70 is not too old to take collagen; it's never too late, and older adults can still see benefits for joints, skin, and bones, although starting earlier is often better, and it's crucial to consult a doctor first, especially with underlying health conditions, as results are gradual and require consistency. While natural collagen production declines with age, supplements can help replenish levels, supporting mobility and potentially improving signs of aging like skin quality, but lifestyle factors (sunscreen, no smoking) are also vital.
Five signs collagen is working include firmer, more hydrated skin with fewer fine lines, stronger and faster-growing nails, healthier and thicker-looking hair, less joint stiffness, and better gut health/recovery, with initial improvements often seen in skin and nails within weeks, while deeper benefits like joint support take longer.
But due to pollution, stress, sun exposure, and other toxins, the body's capacity to produce collagen starts to deplete at age 30. Production starts to dwindle in our mid-to-late 20s and early 30s and we start losing 1% of our collagen per year after that.
Collagen production naturally declines with age, but other factors, such as sun exposure and smoking, can also speed up this process. Consuming enough Vitamin C, zinc, and certain amino acids can support its synthesis.
These signs and symptoms include:
Research Link is external, Link opens in new window shows that taking 2.5 to 15 grams daily of hydrolyzed collagen is safe. A smaller dose benefits your joints and skin, while a larger amount may help with body composition and muscle mass.
Examples of High Collagen Foods
Avoid collagen saboteurs: Sugar and ultra-processed foods (they trigger glycation, damaging existing collagen) Smoking + pollution (oxidative stress = collagen breakdown) Unprotected sun exposure (UVA rays are collagen's worst enemy)
While fish collagen is often recommended, beef collagen is gaining more recognition among specialists. Beef collagen is particularly rich in amino acids and has proven benefits for supporting joint health, making it an excellent choice for seniors.
So, while collagen can't burn fat on its own, it plays a vital role in weight management by building lean muscle when combined with regular exercise and a healthy diet. As the body's "glue," collagen contributes to maintaining healthy joints, keeping them pain-free to maintain good mobility and exercise levels.
If you're using Collagen supplements, avoid these things for best results.
As collagen production slows down with age, sagging starts and wrinkles set in. And collagen supplements may have the potential to reverse some of these signs of aging. According to a 2022 review, collagen supplements can help reduce or delay skin aging.
While there is no set time frame for Type 1 collagen peptides to start working, some individuals report noticing changes within a few weeks of consistent use. These initial changes usually include improved skin hydration, reduced joint discomfort, and increased nail strength.
Are there any health risks to taking collagen supplements? Collagen supplements are generally made from connective tissue, bones and other parts of cows, pigs, chicken and fish. They can contain toxins and heavy metals that could be harmful.
Alvarez recommends for older adults — with a PCP's approval.
✔ Boosts Elasticity & Firmness – Stimulates natural collagen production, reducing fine lines and sagging. ✔ Reduces Wrinkles & Fine Lines – Long-term use has been linked to smoother, more youthful-looking skin.
The first signs collagen is working are often subtle skin improvements like better hydration, increased suppleness, and softer fine lines, along with stronger, faster-growing nails, usually noticed within 4-8 weeks of consistent daily use, with joint flexibility and hair changes appearing later. These early signs include skin feeling plumper, eyes/mouth area fine lines softening, and nails becoming more resilient, setting the stage for longer-term benefits.
It's important to monitor skin changes and seek medical advice if a change is noticed. In some individuals, collagen peptides can cause a slight increase in blood pressure. Those with existing hypertensive conditions should use such supplements with caution.
Skinade: the collagen supplement Victoria Beckham, Millie Macintosh and Emma Louise Connelly all swear by. Collagen is the most abundant protein in the human body – it's in your skin, bones, muscles, cartilage, ligaments and blood.
15 Best Collagen Rich Foods
You may be wondering if collagen makes your joints hurt, but collagen probably isn't the cause. With rheumatoid arthritis (RA), uncontrolled inflammation damages cartilage, ligaments, and tendons, which causes joint pain.
Factors which can lead to collagen degradation include ageing (this is the main cause), disease, exposure to UV radiation and smoking. A typical form of collagen degradation associated with smoking is the loss of collagen in the skin, leading to premature ageing of the epidermis (i.e. wrinkles).