Collagen Benefits: What the Evidence Says After 40
Updated September 10, 2026 · 6 min read
Collagen is the main structural protein in your skin, joints, tendons and bones, and your body makes less of it with age — which contributes to wrinkles, stiffer joints and thinner skin. Collagen supplements (hydrolyzed collagen peptides) have reasonable evidence for improving skin elasticity and hydration, and emerging evidence for joint comfort, though the research is still developing and effects are modest. They're generally safe and easy to use — a scoop stirred into coffee or a smoothie. That said, collagen is essentially protein, so eating enough total protein plus vitamin C (needed to make collagen) matters more than any single supplement. Treat it as an optional add-on, not a must-have, and prioritize protein, movement and sun-smart habits first.
Collagen supplements are everywhere — here's what they can realistically do, and where your money and effort are better spent.
What is collagen and why does it decline?
Collagen is the scaffolding of skin, joints, tendons and bone. Production starts declining in your 20s and drops faster after menopause, which shows up as wrinkles, less firm skin, and stiffer joints. That's why collagen supplements are marketed heavily to people over 40.
What does the evidence support?
Skin — reasonable evidence for better elasticity and hydration.
Joints — emerging evidence for reduced joint discomfort.
Bone — early, promising research alongside other bone habits.
Effects are generally modest and take weeks to months.
How to take it
Hydrolyzed collagen peptides dissolve easily — stir a scoop into coffee, tea or a smoothie. Pairing with vitamin C (which the body needs to build collagen) is sensible. Consistency over weeks matters.
Is it worth it?
Collagen is basically protein, so hitting your overall protein target and eating vitamin-C-rich foods do a lot of the same job. Collagen is a reasonable optional extra, especially for skin — but not a substitute for protein, movement, and sun protection.
This is general information, not medical advice. Talk to your doctor before adding supplements, especially with a health condition or medication.
ZI
Written by the The Zero-Impact Method team, specialists in low-impact training for ages 40 to 90. This is general guidance and does not replace medical advice.
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There's reasonable evidence collagen peptides improve skin elasticity and hydration, and emerging evidence for joint comfort. Effects are modest and take weeks. Total protein intake matters more overall.
Collagen or protein powder — which is better?
For building and keeping muscle, a complete protein (like whey or a plant blend) is better. Collagen is aimed more at skin and connective tissue. Total daily protein is the priority for both.
Health disclaimer. This article is for information only and is not a substitute for medical advice, diagnosis or treatment. Consult your physician before starting any physical activity, especially if you are over 65 or have a condition (heart disease, arthritis, osteoporosis…). Stop and seek care in case of pain, dizziness or abnormal shortness of breath.