If you’ve seen collagen powder in someone’s morning coffee and wondered whether you should be taking it too, you’re in good company. It comes up a lot in conversations about skin, menopause and getting older. Your body does make less collagen with age. Whether adding a powder to your routine makes sense is a separate question.

What is collagen, and why does it change as we age?

Collagen is a protein that gives structure and strength to tissues such as your skin, bones, tendons and ligaments. Think of it as part of your body’s scaffolding. Your body makes collagen throughout your life, but production slows as you get older and existing collagen breaks down more quickly. Collagen production also declines after menopause.

Collagen powder typically contains collagen that’s been broken down into smaller pieces called peptides. Once you consume it, your digestive system breaks it down further. That’s why the role of collagen in your skin and the effect of taking a collagen supplement are two different things.

What does the research say about collagen powder?

You’ll often hear collagen powder talked about in relation to skin hydration, elasticity and fine lines. A 2025 review of 23 randomised trials found some improvements when it pooled all the studies. When the researchers looked at the higher quality trials on their own, those benefits were no longer clear. The same was true of trials that hadn’t received funding from pharmaceutical companies.

If you’re curious about trying collagen powder, think of it as an optional addition. There’s no set age at which you need to start taking it, and you can make a good case for spending that money on food you enjoy and eat regularly.

What can you do through food?

Your body uses amino acids from protein to make collagen, and it needs vitamin C for the process. You can get both from everyday meals. Try eggs and tomatoes on toast, a tofu stir-fry with peppers and broccoli, or a chickpea salad with chopped peppers and a squeeze of lemon.

If you’re trying to eat more consistently, start with a meal you already make. Adding beans to a soup you love or having a piece of fruit with breakfast is usually easier to stick with than changing your whole routine at once.

When can supplements be useful as we get older?

A supplement makes the most sense when you know what need it’s meeting. That might be a nutrient you struggle to get enough of, or a deficiency your healthcare professional has identified. Age alone tells you very little about which products to buy.

Vitamin D is a good example of a specific need. In the UK, the NHS advises adults to consider taking 10 micrograms of vitamin D daily during autumn and winter, when sunlight is too weak for the body to make enough. Some people, including those who rarely get outdoors, may need it all year

Want to talk it through?

If you’ve got a cupboard full of supplements and you’re still wondering where to start, I can help you look at what you’re eating and make a plan that fits your life. You can also get in touch for more information about Ferocia Collagen Powder, available in a 390 g tub.

Helen | Ferocia Health and Fitness
ferociahealthandfitness.com · 07800 589792