What is collagen, and should you be taking it after 40?

Aging may bring wisdom and confidence, but let's face it: it also brings a few unwelcome surprises, like creaky joints and skin that suddenly seems less bouncy. Enter collagen-a protein that's gaining superstar status in the wellness world for good reason. But does it live up to the hype? Let's dive into the collagen craze and discover if it's the hero your body needs after 40.

1. Collagen: Not Just for Skin—Think Bones and Joints

When we think about collagen, glowing skin often steals the limelight. But this mighty protein does so much more: collagen comprises one-third of the protein in our bodies; it is, in a way, a structural glue for your bones, joints, and connective tissues. Without enough collagen, you might find yourself complaining about stiffness or joint pain more often.

In fact, one such study in Osteoarthritis and Cartilage noted that in those with osteoarthritis, collagen supplements reduced joint pain and improved function. Be it running after the kids or still kicking it on the yoga mat, collagen keeps you moving.

2. What Is Collagen and Why Does It Decline?

Collagen is a protein made up of amino acids, largely a combination of glycine, proline, and hydroxyproline. It's the scaffolding that supports our skin, bones, muscles, and connective tissues. Unfortunately, after the age of 20, we produce about 1% less collagen each year. By your 40s, the collagen reserves in your body will be noticeably thinner.

A lack of collagen can cause wrinkling skin, weaker bones, joint pain, and even slower muscle recovery. In women, the drop in estrogen during menopause further accelerates collagen loss, amplifying these aging effects.

3. Eating Collagen Doesn't Equal Making Collagen

Not so fast on that collagen-rich bone broth order. While consuming collagen does indeed give your body the building blocks, it doesn't directly equate to an increase in collagen production. Your digestive system reduces collagen to amino acids which are then shuttled off to where they're needed-whether that's to make collagen, repair muscle, or provide energy.
That doesn't mean collagen consumption is pointless. Studies do show that hydrolyzed collagen peptides-the form in most supplements-are well absorbed and might even prompt the body to make more collagen. Think of it as nudging your body to restock its shelves.

4. What's the Best Way to Boost Collagen?

Here's the good news: there are plenty of ways to support your body's collagen levels without overhauling your lifestyle.

Supplements: Hydrolyzed collagen peptides are pretty convenient. Various studies show that they may help boost skin elasticity and hydration and aid in joint health.

Vitamin C: The right-hand man of collagen, Vitamin C, enables the body to make more collagen. Consume enough citrus fruits, bell peppers, and leafy greens.

Protein-Rich Foods: Lean meats, fish, eggs, and legumes are good sources of amino acids necessary for collagen formation.

Lifestyle Changes: Cut down on sugar intake, refrain from smoking, and slather on sunscreen. UV rays, along with free radicals, speed up collagen deterioration.

5. An Easy Recipe to Increase Collagen Ingestion

Finally ready to infuse some collagen magic into your day? Try the following for an easy recipe that also happens to be quite yummy:

Collagen Boosting smoothie ingredients:

1 scoop of collagen peptides

1 cup of unsweetened almond milk

½ cup of frozen berries (blueberries or strawberries)

1 handful of spinach

½ banana

1 teaspoon of chia seeds

Juice of ½ lemon (for a vitamin C boost)

Blend all ingredients until smooth. Sip your way to healthier skin and happier joints!

Collagen may not be a magic bullet, but it's definitely a strong aid for middle-aged bodies fighting their way through aging. From elasticity in the skin to strengthening bones and joints, collagen finds its place in your wellness routine. Be it through supplements, food, or small lifestyle changes, it is never too late to give your body the structural support it needs. So, should you take collagen after 40? Definitely-your future self will thank you.