SUPPLEMENTS FOR WOMEN OVER 50 – LET’S TALK COLLAGEN!

by | Jul 21, 2025 | Latest health and fitness tips for women

What is Collagen?

Collagen is the most abundant protein in your body, providing structure and support to your skin, bones, muscles, tendons, ligaments, and connective tissues. Think of it as the “glue” that holds everything together.

As we age, particularly after menopause, our bodies produce less collagen, and the existing collagen breaks down. This can lead to visible signs of ageing like wrinkles and less elastic skin, as well as joint discomfort and reduced bone density.

Potential Benefits for Women Over 50

For women over 50, collagen supplements are often explored for several potential benefits:

  • Skin Health: Many studies suggest that collagen peptides can improve skin hydration and elasticity, and may help reduce the appearance of fine lines and wrinkles.This is a common reason for their popularity.
  • Joint Health: Collagen is a major component of cartilage, which cushions your joints.Some research indicates that collagen supplements might help relieve joint pain and improve joint function, especially in those with osteoarthritis. It could take 3-5 months of consistent use to see these effects.
  • Bone Density: As collagen is a primary building block of bones, supplementation may help to slow bone breakdown and potentially increase bone mineral density, which is crucial for preventing conditions like osteoporosis.
  • Muscle Mass: While more research is needed, some studies suggest that collagen supplementation, combined with exercise, could contribute to increased muscle mass and strength, particularly in older adults.
  • Hair and Nails: Some users report improvements in hair thickness and nail strength and growth with consistent collagen use.

It’s important to remember that while many studies show promising results, more robust human studies are always beneficial to confirm all the claimed benefits.

Types of Collagen Supplements

Collagen supplements typically contain hydrolysed collagen (also known as collagen peptides). This means the collagen has been broken down into smaller, more easily digestible peptides, making them more bioavailable for your body to absorb and utilise.

The most common types of collagen found in supplements are Type I, Type II, and Type III, as these are the most prevalent in the human body.

  • Type I Collagen: Most abundant in the body, found in skin, bones, tendons, ligaments, and other connective tissues.
  • Type II Collagen: Primarily found in cartilage, important for joint health.
  • Type III Collagen: Found in skin, muscles, and blood vessels, often alongside Type I collagen.

Sources of Collagen:

  • Bovine Collagen: Derived from cows (hides, bones). Rich in Type I and Type III collagen. Generally more affordable and widely available.
  • Marine Collagen: Derived from fish (skin, scales). Primarily Type I collagen. Often praised for its smaller particle size, potentially leading to higher absorption, although thoroughly hydrolysed bovine collagen can be just as bioavailable. It’s a good option for pescatarians or those avoiding beef.
  • Chicken Collagen: Often contains Type II collagen, making it a common choice for joint-focused supplements.
  • Vegan Collagen: True collagen is animal-derived. However, “vegan collagen” supplements typically don’t contain actual collagen but rather a blend of amino acids (the building blocks of collagen) and co-factors like Vitamin C that support your body’s natural collagen production. This is an excellent alternative for those following a plant-based diet.

Forms of Supplements:

Collagen supplements come in various forms, making them easy to incorporate into a daily routine:

  • Powders: Often unflavoured and can be mixed into hot or cold drinks, smoothies, or even food.This is a very popular and versatile option.
  • Liquid Shots: Pre-portioned liquid servings, often flavoured, for convenience.
  • Capsules/Tablets: Easy to take, especially for those who prefer not to mix powders.
  • Gummies: A tasty and convenient option, though they might contain added sugars.

Things to Consider When Choosing a Supplement

Source and Type:

  • Marine vs. Bovine: Both are excellent. Marine is often preferred for skin benefits and by pescatarians, while bovine offers Type I and III.
  • Hydrolysed/Peptides: Ensure the product specifies “hydrolysed collagen” or “collagen peptides” for optimal absorption.
  • Sustainability & Quality: Look for brands that source their collagen responsibly (e.g., grass-fed bovine, wild-caught fish).

Added Ingredients: Many collagen supplements include other beneficial ingredients like Vitamin C (essential for collagen synthesis), hyaluronic acid (for skin hydration), and biotin (for hair and nail health).

Dosage: Typical effective doses in studies range from 2.5g to 15g per day. Follow the manufacturer’s recommended dosage.

Form: Consider what fits best into a realistic, easy-to-follow daily routine for your audience. Powders are versatile, but liquid shots or capsules might be more convenient for some.

Flavour: Unflavoured powders are great for mixing, but some prefer flavoured options if they’re adding it to just water. Be mindful of artificial sweeteners.

Allergies: If there are fish or beef allergies, a vegan option would be necessary.

Cost: Prices can vary significantly. Consider the cost per serving.

Reviews and Reputation: Look for reputable UK brands with positive reviews, especially from women in your target demographic.

Side Effects

Collagen supplements are generally considered safe with few reported side effects. Some individuals might experience:

  • Mild digestive issues (bloating, gas, a feeling of fullness).
  • Rare allergic reactions, particularly if sensitive to the source (fish, beef).
  • A lingering unpleasant taste if the supplement is not fully unflavoured or well-masked.

As with any supplement, it’s always advisable to consult with a healthcare professional before starting, especially if you have any underlying health conditions or are taking other medications.

Personally I’d recommend a high-quality, easily dissolvable collagen powder that can be effortlessly incorporated into a morning routine (e.g., a smoothie or tea) or convenient liquid shots.

Do you already take Collagen supplements? What’s your favourite brand and have you noticed a difference since you started supplementing?

I’d love to know

Jayne 💚