Is collagen worth taking after 40?

Nikkiey explains that your collagen production starts declining in your 20s and keeps dropping with age. That is why women notice changes in their skin, joints and recovery. Her issue is with the marketing, which she calls very misleading. Where collagen actually helps is joint support, connective tissue and recovery, especially if you are training consistently. If you do use it, she says around 10 grams a day is a common effective range, and pairing it with vitamin C can help support collagen synthesis.

On Ep. 250, exercise physiologist Dr. Stacy Sims adds some nuance. She says there is some research showing collagen supports structural things like hair, nails and joints, but the results are hit or miss depending on the kind, the type and when you take it. Her bigger frustration is that women treat collagen as their protein. Collagen is a specific structural protein. It is not the dietary protein your muscles and neurotransmitters need, so it does not count toward your protein intake for the day. If you've been counting your collagen scoop as protein, you may be eating less protein than you think.

Collagen isn't a waste, but it isn't the missing piece either. If results have stalled, look at your plan before you add another supplement.