Collagen Through Every Chapter: Why Take Collagen After 50?

At Ancient + Brave, we believe that aging is not an invitation to step back from your life. It can be an opportunity to move forward with greater intention, confidence, and care.

That is where collagen comes in. The most abundant structural protein in the human body, collagen forms part of the structure of our skin, bones, muscles, tendons, ligaments, and cartilage, making it an important structural protein throughout midlife and beyond.

But if you are new to collagen in your fifties, it can be difficult to know where to begin. From understanding how collagen changes with age to finding supportive rituals for your fifties, sixties, and beyond, Nutritionist Madison Miller is here to guide you step by step.

Is it too late to start taking collagen?

It is one of the questions we are asked most, and the truth is, there is no age limit on feeling strong, moving well, or investing in your future self.

While many people begin taking collagen in their thirties or forties, it is never too late to introduce a supportive daily ritual.

Our 50s and 60s can hold some of our most expansive years. We may understand our bodies more clearly, feel more confident in what matters to us, and have a deeper appreciation for the everyday rituals that help us feel our best.

Taking collagen can be one of those rituals. Not because aging is something to resist, but because giving the body thoughtful nutritional support can help us continue doing more of what we love.

Collagen in your 50s: What’s the evidence?

Ancient + Brave’s BECOME clinical trial evaluated True Collagen and Wild Collagen in a double-blind, randomized, placebo-controlled study involving 60 healthy women ages 35 to 55 - the age group that stands to benefit most from collagen supplementation.

 After 12 weeks of consistent daily supplementation, the study identified improvements across several measures of skin and whole-body health

 By the end of the trial, 100% of participants self-reported improved skin elasticity, with many also noting improvements in sleep, energy, hair health and recovery after exercise, demonstrating that the body responds to consistency, whatever stage of life you're in.

Individual results may vary, but these findings show the value of studying the finished products themselves rather than relying solely on general collagen research.

What does collagen loss after 50 look like?

Although changes in collagen production begin earlier in adulthood, collagen synthesis and breakdown continue to shift as we age. Over time, we may begin to notice changes in collagen-rich tissues, such as skin that feels drier or less firm and joints that do not move as comfortably as they once did.

For women in their fifties, the hormonal changes surrounding menopause may also influence collagen-rich tissues, including the skin and bones. Research has observed changes in skin collagen content, skin thickness, and bone mass following menopause.¹

This does not mean the body suddenly becomes less capable. It simply means that our nutritional and lifestyle needs may evolve.

Why take collagen in your fifties? 

Supporting the body after 50 is not about turning back the clock. It is about meeting yourself where you are and nourishing the life you want to keep living.

While lots of women in their fifties look to collagen to help support their skin’s collagen production, its role within the body extends much further.

Research into collagen supplementation has explored its potential role in supporting skin hydration and elasticity, bone health, muscle health, and joint function. 

A recent umbrella review encompassing 16 systematic reviews, 113 randomized controlled trials, and nearly 8,000 participants found that collagen supplementation was associated with favorable outcomes across skin and musculoskeletal health. Though, the strength of evidence varies by outcome  and individual results may vary.

Let’s explore these areas in more detail.

Skin support

Skin is often where we first notice changes in collagen over time. As collagen production and breakdown shift with age, skin may begin to feel drier, less firm, or less resilient.

Ancient + Brave’s independently conducted, double-blind, randomized, placebo-controlled BECOME clinical trial evaluated True Collagen and Wild Collagen in 60 healthy women ages 35 to 55 over 12 weeks.

The study used instrumental skin measurements, expert visual grading, and validated questionnaires to evaluate skin and whole-body health. After 12 weeks of consistent daily supplementation, participants taking True Collagen or Wild Collagen experienced improvements across several measures of skin health, including hydration and collagen breakdown.

These product-specific findings sit alongside a broader body of research exploring hydrolyzed collagen supplementation in relation to skin hydration and elasticity.³

Hair and nail support

Hair and nail outcomes were also explored as part of the True Collagen clinical trial. After 12 weeks, 77% of participants taking True Collagen reported less hair breakage, while 63% reported improvements in nail growth and strength.

These findings are encouraging, but they should be understood as participant-reported outcomes rather than objective measurements. Hair and nail health can also be influenced by overall nutrition, hormones, stress, health conditions, and other individual factors.

Strength and movement support

Strength becomes increasingly valuable as we move through life. It supports everything from carrying groceries and playing with grandchildren to traveling, gardening, and continuing to enjoy the movement practices we love.

Collagen is an important structural component of the connective tissues that support movement, including tendons, ligaments, bones, and cartilage. Research has explored collagen supplementation alongside resistance training, particularly in relation to body composition, connective tissue, and exercise recovery.⁵

Collagen is not a complete protein and should not replace complete protein sources in the diet. Instead, it can sit alongside sufficient protein, resistance training, adequate nourishment, and recovery as part of a wider approach to remaining strong, active, and independent.

Joint support

Our joints rely on cartilage, tendons, ligaments, and other connective tissues to support comfortable, everyday movement.

Research has explored collagen supplementation in relation to joint comfort and function. A recent meta-analysis of randomized controlled trials found that collagen supplementation was associated with improvements in joint pain and function among people with knee osteoarthritis, although the products, doses, and study populations varied.⁶

For more targeted joint support, Ancient + Brave’s Noble Collagen contains 40 milligrams of undenatured Type II collagen, along with vitamin C, manganese, and Boswellia serrata. Unlike the hydrolyzed Type I collagen peptides found in True Collagen and Wild Collagen, undenatured Type II collagen retains its three-dimensional structure and offers targeted support for cartilage and joint function.

You can take Type I and Type II collagen together. Noble Collagen can complement your daily True Collagen or Wild Collagen ritual, combining targeted joint support with nutritional support for the body’s wider connective tissues.

Gut support

Collagen is found throughout connective tissues in the body, including those surrounding and supporting the digestive tract.

Interest in collagen and digestive health is growing, but human research in this area is still emerging. Early studies have explored collagen supplementation in relation to digestive symptoms, but there is not currently enough evidence to claim that collagen repairs the gut lining or treats digestive conditions.⁷

Collagen is therefore best positioned as one part of a broader approach to digestive well-being that includes varied whole foods, adequate fiber, hydration, movement, and individualized support where needed.

If gut health is a particular focus, True Biome can also complement your daily collagen ritual. Combining prebiotic fiber, L-glutamine, and a postbiotic, it offers targeted nutritional support for gut health alongside your True Collagen or Wild Collagen. Visit our Gut Health goal page for more guidance on creating a daily ritual that suits your needs.

A Considered Approach to Collagen: Finding the Right Fit for Your 50s

If you would like to start taking collagen in your fifties but are unsure where to begin, our Which Collagen guide can help you find the best option for your needs.

The first thing to consider is whether Type I or Type II collagen best suits your goals, or whether you may benefit from a combination of the two.

Type I collagen

Type I collagen, found in Ancient + Brave’s True Collagen and Wild Collagen, is the most abundant type of collagen in the body. It is found throughout tissues including the skin, bones, tendons, and ligaments.²

If your goal is to provide amino acids found in collagen-rich tissues throughout the body, Type I hydrolyzed collagen peptides are a natural place to begin.

True Collagen and Wild Collagen offer the same type of collagen from different sources. True Collagen contains bovine collagen sourced from EU herds, while Wild Collagen contains marine collagen from responsibly sourced fish. The choice comes down to your dietary preferences.

Type II collagen

Type II collagen has a different role. It is found primarily within cartilage, the flexible connective tissue that helps protect joints, reduce friction, and support smooth movement.⁴

This is the type of collagen used in Noble Collagen. Created to provide targeted joint support, the formula combines 40 milligrams of undenatured Type II collagen with vitamin C, manganese, and Boswellia serrata.

Vitamin C contributes to normal collagen formation, while manganese supports normal connective tissue formation and bone health.

Noble Collagen is designed to complement, rather than replace, a True Collagen or Wild Collagen ritual. Type I collagen peptides provide amino acids found throughout collagen-rich tissues, while Noble Collagen offers more targeted nutritional support for joint health.

Together, they provide a considered way to support whole-body well-being and the freedom to keep moving.

How to Take Collagen in Your Fifties: Building a Ritual That Lasts

While consistency matters, the best wellness rituals are rarely the most complicated. They are the ones that fit into your life easily enough to return to each day.

Collagen peptides can be stirred into a morning coffee, smoothie, or bowl of yogurt, while Noble Collagen comes in a convenient once-daily capsule. Connecting these rituals with something you already do can make consistency feel more effortless.

A collagen ritual might look like:

• Adding True Collagen or Wild Collagen to your morning drink

• Taking Noble Collagen with a daily meal

• Prioritizing protein-rich meals throughout the day

• Including regular strength and mobility work

• Allowing your body enough time to rest and recover

This is not about pursuing perfection. It is about making small, supportive choices that add up over time.

If you are taking hormone replacement therapy or other medications, speak with your healthcare practitioner before introducing any new supplements.

More Ways to Support Collagen in Your Fifties

Beyond skincare and supplements, collagen works best as part of a wider approach that also includes sufficient complete protein, varied whole foods, regular movement, strength training, restorative sleep, and time for recovery.

Rather than searching for one ingredient to do everything, think of collagen as one part of a much bigger picture of well-being.

Closing Thoughts: Aging on Your Own Terms

It is never too late to introduce a supportive collagen ritual.

You do not need to have taken collagen for years to begin including it in your routine. Taking collagen after 50 is not about becoming who you once were. It is about supporting who you are now and who you are still becoming.

There is so much life to experience beyond 50 and 60. New places to explore, strength to build, people to hold, and everyday moments to enjoy. Caring for your body is one way of making space for all of it.

Because the goal is not to stay young forever. It is to feel supported in living fully, at every age.

References

1. Brincat M, Kabalan S, Studd JW, Moniz CF, de Trafford J, Montgomery J. A study of the decrease of skin collagen content, skin thickness, and bone mass in the postmenopausal woman. Obstetrics & Gynecology. 1987;70(6):840–845.
   
   

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4. Kamrani P, Marston G, Arbor TC, et al. Anatomy, Connective Tissue. [Updated 2023 Mar 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538534/
   
   

5. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.
   
   

6. Simental-Mendía M, Ortega-Mata D, Acosta-Olivo CA, Simental-Mendía LE, Peña-Martínez VM, Vilchez-Cavazos F. Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials. Clin Exp Rheumatol. 2025 Jan;43(1):126-134. doi: 10.55563/clinexprheumatol/kflfr5. Epub 2024 Aug 20. PMID: 39212129.
   
   

7. Abrahams M, O'Grady R, Prawitt J. Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Form Res. 2022 May 31;6(5):e36339. doi: 10.2196/36339. PMID: 35639457; PMCID: PMC9198822.