Is it Worth Taking Collagen at 65? A Science-Backed Guide

Oct 18, 2025 4 min read •

Senior Health Healthy Aging dietary supplements

After age 60, your body's natural collagen production declines significantly. So, is it worth taking collagen at 65? Research shows that supplementation can be a beneficial strategy to support skin hydration, joint function, and bone density in older adults.

Quick Summary

For individuals around age 65, taking a quality collagen supplement can be worthwhile. Scientific evidence suggests it may improve skin elasticity, reduce joint pain, and support bone mineral density as part of a healthy aging strategy.

Key Points

The 'Why': Natural collagen production declines significantly after age 60, impacting skin, joints, and bones.
Skin Benefits: Studies show collagen supplements can improve skin hydration, elasticity, and reduce wrinkles in older adults.
Joint Support: Collagen may reduce joint pain and stiffness associated with osteoarthritis, improving mobility by up to 39% in some studies.
Bone Health: Daily supplementation has been found to increase bone mineral density, which is crucial for preventing osteoporosis, especially in postmenopausal women.
Choosing a Supplement: Opt for hydrolyzed collagen peptides from a reputable, third-party tested brand for maximum absorption and safety.
Holistic Approach: Combine supplements with a diet rich in vitamin C and protein, plus regular exercise, to maximize benefits.
Safety First: Collagen is generally safe, but always consult a healthcare provider before starting, especially if you have allergies or other health conditions.

As we age, the body's ability to produce collagen—the most abundant protein responsible for structure in our skin, bones, and joints—decreases notably. This decline contributes to common signs of aging like wrinkles, joint stiffness, and weaker bones. For those 65 and over, this raises a crucial question about the value of collagen supplements.

Understanding Collagen's Role in the Senior Body

Collagen acts as the primary building block for skin, muscles, bones, tendons, and ligaments. There are many types, but Types I, II, and III are the most prevalent in the body.

Type I: The most abundant, providing structure to skin, bones, tendons, and ligaments.
Type II: The main component of cartilage, which cushions joints.
Type III: Found in muscles, organs, and blood vessels.

By age 60, and especially after menopause for women, collagen production drops significantly. This loss can lead to decreased skin elasticity, joint discomfort from thinning cartilage, and reduced bone mineral density, increasing fracture risk.

The Science: Potential Benefits of Collagen at 65

Numerous studies have investigated the effects of collagen supplementation, particularly for older adults. The evidence points toward several key benefits.

Improved Skin Health

A review of multiple studies concluded that oral collagen supplements can improve skin hydration, elasticity, and roughness with minimal side effects. One study found that taking collagen daily for up to six months improved skin hydration and elasticity. These supplements work by providing the amino acids your body needs to build its own collagen and may stimulate the production of other beneficial proteins like elastin.

Enhanced Joint Comfort and Mobility

For seniors dealing with osteoarthritis, collagen can be particularly helpful. Research shows that collagen supplements may act as a mild pain reliever and improve joint function. One review found that supplementation could reduce joint pain by 43% and improve mobility by 39%. Type II collagen, specifically, is a key component of cartilage, and supplements may help stimulate its growth.

Support for Bone Density

Bone is composed primarily of collagen, which provides its structural framework. Research has shown that daily collagen supplements can help increase bone mineral density (BMD), slowing the aging process that makes bones brittle. A study on postmenopausal women found that taking collagen peptides daily for one year significantly increased BMD in the spine and femoral neck.

Increased Muscle Mass

Age-related muscle loss, or sarcopenia, is a common concern. One study showed that men who combined collagen peptide supplements with resistance training saw greater increases in muscle mass and strength than those who only exercised.

How to Choose the Right Collagen Supplement

With so many products available, making a choice can be daunting. Here’s what to look for:

Form: Look for hydrolyzed collagen or collagen peptides. This means the collagen has been broken down into smaller, more easily absorbed particles.
Source: The source determines the primary collagen types. Bovine sources are rich in Types I and III (good for skin and bones), while chicken is a good source of Type II (for joints). Marine collagen is also rich in Type I and known for high bioavailability.
Third-Party Testing: Since the FDA doesn't regulate supplements, choose products verified by independent organizations like NSF, USP, or ConsumerLab. This ensures the product contains what the label claims and is free from contaminants like heavy metals.
No Unnecessary Additives: Opt for a clean formula without excess sugars, artificial flavors, or fillers.

Comparison of Common Collagen Sources


Feature	Bovine Collagen	Marine Collagen	Chicken Collagen
Primary Types	Type I & III	Type I	Type II
Main Benefits	Skin, hair, nails, bones	Skin elasticity & hydration	Joint & cartilage support
Bioavailability	Good	Very High	Good
Considerations	Not suitable for those avoiding beef products.	Potential allergen for those with fish allergies.	Focuses primarily on joint health.

Maximizing the Benefits: A Holistic Approach

To get the most out of your collagen supplement, integrate it into a healthy lifestyle.

Pair with Vitamin C: Your body needs vitamin C to synthesize collagen. Foods rich in vitamin C include citrus fruits, bell peppers, and strawberries.
Focus on a Protein-Rich Diet: Collagen is a protein, but a varied diet with other protein sources like lean meats, fish, beans, and legumes supports overall muscle and tissue health.
Stay Hydrated: Water is crucial for maintaining skin moisture and overall health.
Incorporate Resistance Training: Exercise, particularly weight-bearing and resistance exercises, stimulates bone and muscle growth, complementing the effects of collagen.

For more information on collagen's role in the body, you can visit the Cleveland Clinic's informational page on collagen.

Potential Risks and Side Effects

Collagen supplements are generally considered safe with a low risk of side effects. When they do occur, they are typically mild and may include feelings of fullness or an unpleasant taste. However, it's important to be aware of potential allergens, as many supplements are derived from common allergens like fish, shellfish, or eggs. Always consult with a healthcare provider before starting any new supplement, especially if you have pre-existing health conditions or take other medications.

Conclusion: A Worthwhile Addition to Your Routine

So, is it worth taking collagen at 65? The scientific evidence strongly suggests that it can be a valuable tool. While not a cure-all, a high-quality hydrolyzed collagen peptide supplement can provide meaningful support for skin, joint, and bone health, helping to counteract the natural decline that comes with age. When combined with a balanced diet and active lifestyle, collagen can be a safe and effective component of a proactive approach to healthy aging. As with any health decision, discussing it with your doctor is the best first step.

Frequently Asked Questions

Studies have explored various amounts of collagen supplementation showing potential benefits. It is best to follow the product's recommendation and consult with a doctor for personalized guidance.

Results vary, but some studies show improvements in skin hydration and elasticity in as little as 4-8 weeks. For joint and bone benefits, it may take 3-6 months or longer of consistent daily use.

While foods like bone broth, chicken skin, and fish skin contain collagen, it's difficult to consume enough to match the concentrated doses in supplements. Supplements provide a more direct and bioavailable source of collagen peptides.

Type II collagen is the primary component of cartilage, making it the most studied and recommended type for joint health. Some multi-collagen supplements include Type II along with Types I and III.

Collagen supplements are generally well-tolerated and considered safe. The most common side effects are mild digestive issues like bloating. People with food allergies should check the collagen source (e.g., marine, bovine, eggshell).

There is no scientific consensus that the time of day affects collagen's efficacy. The most important factor is taking it consistently every day. You can mix it into your morning coffee, a smoothie, or a glass of water whenever it is most convenient for you.

There is no significant difference; the terms are often used interchangeably. Both refer to collagen that has been broken down into smaller, more easily absorbable amino acid chains through the process of hydrolysis.

Yes, the benefits of collagen supplementation are generally maintained only with continued use. Since natural collagen production continues to decline with age, stopping the supplement will likely lead to a gradual return to your baseline state.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.