Anthea Holder – Chiropractor, Burwood East

Collagen: Is It Worth the Hype?

What Every Woman Should Know About Collagen, Healthy Ageing and Joint Health

Walk through any health food store, pharmacy, or social media feed and you’ll likely see collagen supplements everywhere. From powders and capsules to beauty drinks and protein bars, collagen has become one of the most popular supplements on the market—especially for women over 40.

But is collagen really the miracle nutrient it’s often made out to be?

As a Chiropractor in Burwood, many of my patients ask whether collagen can help with joint pain, ageing skin, recovery from exercise, or overall health. The answer is a little more nuanced than the marketing claims, but there are certainly some compelling reasons why collagen has gained so much attention.

What Is Collagen?

Collagen is the most abundant protein in the human body. Think of it as the scaffolding that helps hold you together.

It’s found throughout the body, including:

• Skin
• Tendons
• Ligaments
• Cartilage
• Bones
• Muscles
• Blood vessels

Collagen provides strength, structure, and elasticity to these tissues.

Unfortunately, collagen production naturally declines as we age. Research suggests this decline begins as early as our mid-20s and accelerates during perimenopause and menopause due to hormonal changes.

This reduction in collagen can contribute to:

• Wrinkles and skin ageing
• Joint stiffness
• Reduced muscle mass
• Slower recovery from injury
• Loss of bone density

Why Is Collagen So Popular Right Now?

Collagen has become particularly popular among women because it addresses several common concerns that often emerge during the 40s, 50s and beyond.

Many women notice:

• More aches and pains
• Increased joint stiffness
• Changes in skin texture
• Slower recovery after exercise
• Greater susceptibility to injury

If you’ve read my previous blog, Why Your Joints Hurt More in Perimenopause (and What Helps), you’ll know that hormonal shifts can significantly impact inflammation, tissue repair, and joint health.

Collagen supplements are often marketed as a way to support these changes from the inside out.

What Does the Research Say?

While collagen isn’t a magic bullet, emerging research suggests it may offer some benefits.

Joint Health

Several studies have shown collagen supplementation may help reduce joint discomfort and improve function, particularly in people with age-related joint changes or those who exercise regularly.

Skin Health

Some research suggests collagen peptides may improve skin hydration and elasticity over time. While it won’t erase wrinkles overnight, it may support healthier skin as part of a broader healthy lifestyle.

Muscle and Recovery

Collagen contains amino acids that support tissue repair. When combined with resistance training and adequate protein intake, collagen may assist recovery and help maintain muscle mass as we age.

Bone Health

Collagen forms an important part of bone structure. Early research suggests supplementation may support bone health, particularly when combined with adequate calcium, vitamin D, and weight-bearing exercise.

Food First: Natural Sources of Collagen

Before reaching for a supplement, it’s worth considering food sources.

One of the richest natural sources of collagen is bone broth.

Bone broth provides collagen, gelatin, amino acids, and minerals that support connective tissue health. It’s also a warming, nourishing food that’s easy to incorporate into meals.

If you haven’t already, check out my Bone Broth Recipe, where I explain how to make a simple, nutrient-dense broth at home.

This soup is rich, satisfying, budget-friendly, and packed with nutrients that support healthy ageing.

Collagen Supplements: Should You Take Them?

For many people, collagen supplements can be a useful addition to an already healthy lifestyle.

However, it’s important to remember that supplements work best when the foundations are in place:

• Eating adequate protein
• Managing inflammation
• Getting quality sleep
• Exercising regularly
• Managing stress
• Supporting overall spinal and nervous system health

As I often discuss with patients, there is rarely one supplement that fixes everything. Long-term health is built through consistent daily habits.

If you’re interested in supporting your joints naturally, you may also enjoy reading:

• The hidden posture habits causing your neck pain
• Healthy Spine Habits for 2025
• 5 Tips for Recovery After a Sporting Injury
• Why Your Joints Hurt More in Perimenopause (and What Helps)

These articles explore many of the lifestyle factors that influence joint health, inflammation, recovery, and healthy ageing.

The Bottom Line

Collagen isn’t a miracle cure, but it is an important protein that plays a critical role throughout the body.

For women navigating perimenopause, menopause, joint discomfort, or simply wanting to age well, collagen-rich foods such as bone broth—and potentially collagen supplements—may provide meaningful support.

Combined with good nutrition, movement, quality sleep, and regular chiropractic care, collagen can be one piece of the puzzle that helps you continue doing the things you love.

If you’re experiencing persistent joint pain, stiffness, neck pain, or back pain, a holistic assessment can help identify the underlying factors contributing to your symptoms.

As a Chiropractor in Burwood, I help women create practical strategies to support healthy movement, reduce pain, and stay active through every stage of life.

 

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FAQ Section

Does collagen help joint pain?
Collagen may help support joint health and reduce discomfort in some people, particularly when combined with regular exercise and an anti-inflammatory lifestyle.

What is the best source of collagen?
Bone broth is one of the richest natural food sources of collagen. Collagen supplements can also be a convenient option.

At what age should women start taking collagen?
Collagen production naturally begins to decline in our mid-20s. Many women choose to focus on collagen-rich foods or supplementation during their 40s and 50s when changes become more noticeable.

Can collagen improve skin health?
Research suggests collagen supplementation may help improve skin hydration and elasticity, although results vary between individuals.

Is bone broth better than collagen powder?
Both can be beneficial. Bone broth provides collagen along with additional minerals and nutrients, while collagen powder offers a concentrated and convenient source of collagen peptides.