Collagen: at what age to start taking it and why

The collagen it is essential for skin, joints, bones, sports performance and quality of life. Let’s try to understand more in terms of intake thanks to the nutritionist Roberta Cardinaliwhich guides us in choosing the different types, come on bioactive peptides to hydrolyzed formulations, and guides us on the cofactors that enhance their effectiveness.

What role does collagen play inside (and outside) the human body?
“Collagen is the most abundant structural protein in the human body and constitutes approximately a quarter, sometimes up to a third, of all the proteins present in the organism. Its presence is essential because it represents the scaffolding of many tissues and determines their mechanical properties. In the skin and connective tissue ensures resistance, elasticity and, indirectly, a good level of hydration. In the bones it forms the elastic structure on which the calcium is deposited, contributing significantly to their robustness. Also the articular cartilages they largely depend on collagen, in particular type II, which allows them to withstand loads and friction while maintaining fluidity and stability in movements. Tendons and ligaments they owe their tensile strength to collagen, while in blood vessels this protein gives elasticity and integrity to the vascular wall. Even the muscle is influenced by it, since collagen participates in the extracellular matrix that supports muscle fibers and intervenes in recovery processes after physical effort. Although it does not exist as such ‘on the outside’, collagen plays a decisive role in the appearance of the skin. In particular, types I and III are responsible for its compactness, tone and firmness; when their quantity or quality decreases, this manifests itself visually with thinner, less firm skin and more pronounced wrinkles.”

At what age does one begin to produce it less, until they no longer produce it?
“We never completely stop producing collagen, but the synthesis drops steadily and measurably. Around 25 years old begins a physiological decline of 1–1.5% per year. This reduced production accelerates with increasing age. A particularly delicate moment is theentering menopause. Several studies show that in women there is a collapse in production linked to the decline in estrogen, which can reach up to 30% in the first 5 years. Production does not go to zero, but becomes insufficient to compensate for the degradation due to inflammation, sun, glycation, oxidative stress, smoking, pollution.”

When is it appropriate to start taking collagen supplements?
“A useful consideration to start from is that collagen supplementation plays a role especially when it responds to a concrete clinical or physiological need. The literature shows that, starting from the age of thirtycan represent a valid support for those who wish to prevent or attenuate the signs of skin photoaging, because it is precisely in this phase that the natural production of collagen begins to reduce more evidently. It is also useful for people who practice intense sporting activity, especially when the joints are subjected to repeated or high loads, and in cases of initial arthrosis, in an integrated context. There menopause represents another situation where supplementation becomes particularly pertinent, as the drop in estrogen accelerates the loss of collagen in skin and bone. Even those who eat little protein or have clinical conditions that hinder protein synthesis or intestinal absorption may benefit from external support. From a cosmetic or preventive perspective, the age at which it makes most sense to start considering supplementation is generally between thirty and thirty-five years of age, when the physiological decline becomes more constant and perceptible”.

So, can athletes benefit from taking it further?
“The most recent studies show what collagen intake can offer concrete benefits for athletes, especially on the joint and tendon level. Hydrolyzed collagen, taken daily in doses of 5–10 grams, appears to be associated with a reduction in joint pain after approximately eight to twelve weeks of use. This effect is particularly relevant for those who practice high-impact activities or regularly stress tendons and joints. An interesting aspect that emerged from the research is the ability of collagen to stimulate tendon synthesis when taken shortly before training, ideally thirty to sixty minutes before, together with vitamin C. This approach seems to facilitate the deposition of new collagen precisely in the period in which the tendon tissue is stressed by physical activity, improving its recovery capacity. Not surprisingly, some evidence suggests a favorable effect on support for healing of tendinopathies and microlesions. It’s important to remember, however, that collagen does not have a direct role in muscle growth. It is not a complete amino acid protein and does not provide significant amounts of leucine, the key amino acid for stimulating muscle protein synthesis. For the development of muscle mass, an adequate total protein intake and correct periodization of strength training remain essential.”

Advice for choosing?
“There are formulations and production methods with greater evidence hydrolyzed collagen it is a mixture of peptides obtained from the fragmentation of natural collagen to obtain better bioavailability and better absorption: it is versatile, useful for general support and allows you to easily reach high dosages (5-10g for the skin, 10-15g or more for joints and bones) useful for example in athletes or when a broad action on the skin and joints is desired. Specific bioactive peptides represent more selective formulations. Verisol® it has been studied to act on the fibroblasts of the dermis, with documented results on skin elasticity, wrinkles and skin firmness. Fortigel® stimulates chondrocytes and supports the synthesis of cartilage, while Fortibone® acts on osteoblasts, promoting bone health. When there is a precise objective, these formulations are generally preferable, because they are supported by specific clinical evidence and because they interact with well-defined target cells. When choosing it is important to also consider the cofactors. Vitamin C it is essential for the synthesis of endogenous collagen and enhances its effectiveness; for this reason moderate doses of vitamin C (80–200 mg at least) are often useful. Hyaluronic acid improves hydration and density of the extracellular matrix, being particularly useful in skin-oriented formulations. For joints and bones, however, it may have a less central role, while they may be relevant vitamins D and K2 (to be added as a supplement if lacking). In summary, if you want targeted action (skin, joints, bone), it is better to choose specific peptides associated with appropriate cofactors. If the objective is more general or if you want to achieve a greater contribution, traditional hydrolyzed collagen, ideally with vitamin Crepresents a valid choice. The wording should therefore be chosen based on the result you intend to obtain”.