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Collagen After 50: Why Levels Decline, Types, Food Sources and Supplements

The body's most abundant protein, and how to support it.

Quick answer

Collagen is the most abundant protein in the body, providing structure to skin, bones, tendons, cartilage, blood vessels and membranes. Production begins to slow from around age 25 and declines further after 50, influenced by aging, sun exposure, smoking and diet. The main types are I (skin, bone, tendons), II (cartilage) and III (skin, vessels). Collagen can come from foods like bone broth, fish skin and chicken, and from supplements such as marine collagen peptides and eggshell membrane. The body also needs vitamin C, zinc and protein to build its own collagen.

Key takeaways

Collagen acts like scaffolding throughout the body. As we age, that scaffolding needs more support.

Main types of collagen

TypeWhere it is found
Type ISkin, bones, tendons, membranes
Type IICartilage
Type IIISkin, blood vessels, organs
Type VHair, cell surfaces, eggshell membrane
Type XBone formation, eggshell membrane

Collagen sources

Marine collagen

Peptides from fish skin and scales, mainly type I, with small particle size for easy absorption.

Eggshell membrane

Contains collagen types I, V and X plus elastin, glucosamine and hyaluronic acid.

Food sources

Bone broth, chicken with skin, fish with skin and gelatin.

Helping your body make collagen

Your body builds collagen from amino acids, with help from vitamin C, zinc and copper. Eating enough protein, citrus fruits, berries, peppers, nuts and seeds supports collagen production, while protecting skin from the sun and not smoking slow its breakdown. VertiAid combines marine and eggshell collagen with pineapple (vitamin C and bromelain) and zinc-L-carnosine in a daily chewable designed for inner ear nutrition.

Allergy note: marine collagen comes from fish and eggshell membrane from eggs. People with fish or egg allergies should avoid these sources.

Sources

  1. Harvard T.H. Chan School of Public Health – "Collagen" (The Nutrition Source).
  2. Varani J. et al. – "Decreased collagen production in chronologically aged skin," American Journal of Pathology, 2006.
  3. Ruff K.J. et al. – "Eggshell membrane: a possible new natural therapeutic for joint and connective tissue disorders," Clinical Interventions in Aging, 2009.

Common questions

Does collagen decline with age?

Yes. Production slows from about age 25 and declines further later in life.

What is marine collagen?

Collagen peptides from fish skin or scales, mainly type I.

What nutrients help make collagen?

Protein, vitamin C, zinc and copper.

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