What Age Should you Start Taking Collagen
Scarlett Gray
BNutrDiet (Hons), APD, SDA
Accredited Practising Dietitian with Dietitians Australia (APD200526). Accredited Sports Dietitian and Credentialled Eating Disorder Clinician. First Class Honours in Nutrition and Dietetics from the University of Newcastle.
What Age Should You Start Taking Collagen?
Collagen is the most abundant protein in the human body and plays a central role in skin, joints, bones and connective tissue. From the mid-twenties onwards, the body's own collagen production starts to decline, so it's no surprise that one of the most common questions we get is: at what age should I actually start taking collagen?
How aging affects collagen production
The relationship between aging and collagen production is one of the most significant factors in how we age, both inside and out. Research notes that the collagen content of skin decreases with aging, and that collagen degradation is one of the major factors behind features such as wrinkles, sagging and loss of skin elasticity. Skin aging itself is multifactorial — driven by both intrinsic (genetic) and extrinsic (environmental) factors — but reduced collagen is consistently one of the central drivers.
Our diets are naturally low in collagen — we don't typically eat a lot of skin, bone or connective tissue — so the body's own production has to do most of the work. As we get older, the body becomes less efficient at producing and maintaining collagen, even when the diet is well balanced. This gradual decline is part of the reason hydrolysed collagen supplementation has been studied so widely: it delivers the specific amino acids the body uses to make new collagen, in a form that's well absorbed.
Signs that you might need collagen support
Age is a useful rough guide, but the better question is whether you're starting to notice changes. These often appear gradually and are easy to dismiss as "just getting older":
Early signs of collagen loss
The first signs of declining collagen levels typically appear in the skin, as it contains the highest concentration of Type I collagen in the body. Fine lines around the eyes, mouth, and forehead are often the earliest visible indicators. These lines may initially appear only during facial expressions but can gradually become more permanent as skin elasticity changes.
Skin hydration changes are another early indicator. You may notice that your skin feels less plump, appears duller, or requires more intensive moisturizing than in previous years. The skin's ability to bounce back after being gently pinched may also diminish.
Joint comfort and flexibility changes can also signal that collagen support might help — particularly if you're experiencing stiffness after periods of inactivity, or minor discomfort during physical activities.
Hair and nail changes — increased brittleness, slower growth, or changes in texture — can have multiple causes, but they often appear alongside other signs of collagen change and frequently improve with consistent supplementation.
Factors that can affect collagen levels
Several lifestyle and environmental factors can affect how quickly natural collagen production declines:
- Smoking reduces vitamin C absorption and creates oxidative stress that damages collagen directly
- Excessive sun exposure breaks down existing collagen and inhibits new production
- Chronic stress elevates cortisol, which can suppress collagen synthesis
- Poor sleep* — collagen production peaks during deeper sleep phases
*Evidence for the relationship between sleep and collagen production is still emerging.
This is part of why some people start to notice collagen-related changes earlier than others. If any of these factors apply to you, it's reasonable to consider supplementation a little sooner.
Recommended age to start taking collagen
The right age to start really depends on individual factors — current diet, lifestyle, and whether early signs are appearing. Here's how we'd think about it by life stage.
Collagen in Your 20s
It is safe to start collagen supplementation in your twenties, and there is some evidence to support starting early — especially if you're noticing early signs of skin or hair changes. Natural collagen production is still relatively high during this decade, so the role of supplementation here is largely preventative: maintaining good baseline levels rather than trying to repair significant decline.
Taking collagen supplements in your twenties could be beneficial if you have lifestyle factors that accelerate collagen change — high stress, poor sleep, or significant sun exposure. Athletes and individuals with physically demanding careers may also see benefit, particularly when collagen is paired with regular strength training and adequate dietary protein, which together are what actually support muscle and connective tissue maintenance.
Collagen in Your 30s
The thirties represent a transition period where the effects of declining collagen production become more noticeable, and supplementation shifts from purely preventive to early support. This is often when individuals first notice changes in skin texture, the appearance of fine lines, or minor joint stiffness.
Starting collagen supplementation in your thirties can help support the body during a stage when its own collagen production is reducing. The body's ability to absorb and use collagen peptides remains strong during this decade.
A multivitamin alongside collagen can be a sensible combination for thirty-somethings, since it addresses broader nutritional needs while providing collagen support. Adequate vitamin C intake supports the body's own collagen production.
Collagen in Your 40s and Beyond
Entering the forties marks a period where collagen supplementation becomes more focused on repair and maintenance rather than prevention. There can be a notable decline in collagen at this stage, especially for women approaching or going through menopause.
Research on menopause and skin shows that falling oestrogen levels are associated with a meaningful drop in skin collagen — particularly in the early post-menopausal years. This is one of the reasons women in their forties and fifties often see the most striking visible changes in skin, hair and joint comfort.
Clinical research on hydrolysed collagen supplementation has consistently used doses in the range of 5,000–10,000mg per day. Products delivering significantly less than this are unlikely to produce results in line with the published research.
Starting Collagen Later in Life
Beginning collagen supplementation after age 50 can still provide meaningful benefits, though results may take longer to become apparent. With the body producing less collagen of its own, supplementation has more work to do.
Older adults may benefit from a longer commitment — consistent daily use over months rather than weeks — to see clear changes. Combining collagen with other supportive nutrients such as vitamin C, vitamin D and calcium can support overall bone and joint health in this stage of life.
When Lifestyle or Health Demands Early Use
Some situations make starting collagen supplementation earlier worth considering, regardless of age. People with autoimmune conditions affecting connective tissue, or those recovering from injuries, could benefit from collagen support to help maintain optimal connective-tissue health.
Emerging research on collagen in sport also suggests it may support active individuals — particularly when combined with strength training, which is what actually stimulates the connective-tissue adaptations the body is making.
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Understanding the specific benefits of collagen supplementation can help you set realistic expectations and choose the most appropriate product.
Skin elasticity and hydration
Collagen peptides provide the amino acids the body uses to support its own collagen production, and may support the activity of fibroblasts — the cells responsible for producing collagen, elastin and hyaluronic acid in the skin. The clinical evidence base for hydrolysed collagen and skin outcomes — elasticity, hydration and the appearance of fine lines — has built up substantially in recent years.
Joint and bone support
Collagen supplementation may support joint comfort by supplying the amino acids the body uses to maintain cartilage and connective tissue. Cartilage is approximately 70% collagen, and consistent supplementation alongside regular movement is where benefits are most often reported, particularly in weight-bearing joints. Bone health is also of interest in this conversation: collagen makes up a substantial portion of bone matrix, which is why emerging research is looking at collagen supplementation alongside calcium and vitamin D for post-menopausal bone density.
Hair and nail strength
Many customers report stronger nails and improved hair condition within a few weeks of starting collagen consistently — nails in particular tend to respond quickly because they grow continuously. These are some of the most commonly reported early benefits in customer reviews, alongside the clinical research that supports collagen's role in keratin-forming tissue.
Choosing the right collagen supplement
Once you've decided to start, the next question is what to choose. Type, source and dose all matter.
Types of collagen
Type I collagen is the most abundant in the human body and is primarily responsible for skin, bone and tendon structure. It's the type most relevant for skin-focused goals. Marine collagen is predominantly Type I.
Type II collagen is found primarily in cartilage and is most relevant to joint-focused supplementation. Chicken-derived collagen is the typical source.
Type III collagen works alongside Type I in skin and connective tissue. Bovine collagen typically contains both Type I and Type III.
Collagen sources
Marine collagen offers good bioavailability and is particularly well suited to skin-focused supplementation. The smaller peptide size supports absorption, and the Type I collagen content matches the dominant type in skin. Marine collagen is also suitable for pescatarians and many religious or dietary preferences. You can read more in our marine vs bovine collagen guide.
Supporting ingredients to look for
Vitamin C plays a role in the body's own collagen synthesis, which is why many collagen supplements include it. If you're choosing a collagen supplement, having one with vitamin C is a beneficial bonus — though the current evidence isn't strong enough to say collagen has to be taken with vitamin C to work. Adequate vitamin C intake matters for the body's own collagen production either way.
Hyaluronic acid is sometimes paired with collagen for skin hydration support. B vitamins, included in formulas like Kollo Premium Liquid Marine Collagen, contribute to normal energy-yielding metabolism and the reduction of tiredness and fatigue — authorised health claims under UK food law.
Final thoughts
There isn't one "perfect" age to start taking collagen. The mid-twenties to early thirties is a sensible window for those who want to start ahead of any visible changes, while the early signs in your thirties, forties and beyond are often the cue that pushes people to start. Collagen is a safe daily supplement, so it's not harmful to start early, and it's never too late to start later either.
The most important factor is consistency. Whether you're starting at 25 as prevention, at 45 to address visible change, or at 60 for joint and bone support, the body uses what you give it gradually — so the benefits compound with daily use over weeks and months.
Frequently Asked Questions
What age should I start taking collagen?
There isn't a single right age. Collagen production starts declining from around the mid-twenties, which is when many people consider starting. It's also reasonable to start whenever you notice the early signs — fine lines, weaker nails, joint stiffness — regardless of age. Collagen is a safe daily supplement.
Is 25 too early to start collagen?
No. Collagen production starts to decline at roughly 1% per year from around the mid-twenties, so starting at 25 makes sense as a preventative measure. It's safe to start earlier as well, particularly if you have lifestyle factors that may affect collagen — smoking, significant sun exposure, chronic stress or poor sleep.
Can I start taking collagen in my 40s and still see benefits?
Yes. Starting collagen in your forties or later can still be beneficial — particularly for skin, hair, nail and joint support during a stage when natural collagen production has declined more noticeably. Women approaching or going through menopause often see the most striking visible changes, which is why this is a common time to start.
How long do I need to take collagen to see results?
Most published clinical trials report measurable changes in skin outcomes after 8–12 weeks of consistent daily use at a clinically meaningful dose (5,000–10,000mg). Many customers report changes in nail strength and skin hydration earlier than that. Results compound with consistency.
Is it safe to take collagen long-term?
Marine collagen is a food-derived protein and is generally well tolerated for long-term daily use at standard doses. The primary contraindication is a fish allergy. If you are pregnant, breastfeeding or on prescription medication, consult your GP before starting any new supplement.
Kollo Health was co-founded by Jenni Falconer — TV presenter, Smooth Radio breakfast host, ten-time London Marathon runner and host of the RunPod podcast. Read her story and why she created Kollo.
