As we get older, it’s common to notice small changes in how our bodies feel and respond. Joints may feel a little stiffer in the morning, recovery after activity can take longer, and skin may not seem as firm or elastic as it once was. These changes are a natural part of ageing — but many people are surprised to learn that they’re closely linked to something already present in the body: collagen.

Collagen is a protein your body produces to support the structure and strength of tissues such as skin, muscles, joints, and bones. From around our mid-20s onwards, collagen production gradually slows down. While this process is completely normal, it helps explain why the body can feel different over time.

In this article, we’ll take a simple look at what collagen is, how it changes with age, and why supporting collagen becomes more relevant in later years.

What is collagen?

Collagen is the most abundant protein in the human body, making up around 30% of the body’s total protein content. Collagen is a structural protein that acts like the body’s internal framework. While we often think about nutrients in terms of vitamins and minerals, proteins such as collagen are just as important because they provide the physical support that holds tissues together.

You can think of collagen as the “building block” that gives strength, shape, and resilience to many parts of the body, including:

• Skin – Collagen helps maintain firmness and elasticity, contributing to smooth, supported-looking skin.
  
• Joints – It forms part of the connective tissue that helps joints move comfortably and absorb everyday strain.
  
• Muscles – Collagen supports the structure that surrounds muscle fibres, helping maintain muscle integrity.
  
• Bones – While calcium often gets the spotlight, collagen makes up a significant portion of bone tissue and provides the flexible framework that minerals bind to.
  
• Tendons and ligaments – These tissues connect muscles to bones and bones to each other, and collagen gives them their strength and durability.

In simple terms, collagen is what helps keep the body held together. It supports movement, structure, and flexibility.

What happens to collagen as we age?

Collagen production doesn’t suddenly stop — it simply becomes less efficient over time. From around our mid-20s onwards, the body gradually starts producing less collagen each year. This slow decline is part of the natural ageing process and happens to everyone, regardless of lifestyle or fitness level.

As collagen levels decrease, its effects can begin to show in different areas of the body:

• Reduced skin elasticity
  Collagen helps keep skin firm and supported. As production slows, the skin’s underlying structure becomes less dense, which may lead to a softer appearance and a reduced ability to “bounce back.”
  
• Joint stiffness
  Collagen is a key component of cartilage and connective tissue. When levels drop, joints may feel less cushioned and flexible, especially first thing in the morning or after periods of rest.
  
• Slower muscle recovery
  Muscles rely on connective tissue for structure and repair. With less collagen available, the body may take longer to recover after physical activity or everyday strain.
  
• Changes in bone strength
  Although bones are often associated with minerals like calcium, collagen actually provides the framework that gives bones their shape and resilience. Over time, reduced collagen can contribute to changes in how strong or flexible bones feel.

Where does collagen come from naturally?

Your body doesn’t just rely on existing collagen — it also makes its own using the nutrients you get from food. This is why diet plays an important role in maintaining healthy collagen levels.

Natural dietary sources of collagen include:

• Bone broth – Made by slowly simmering animal bones and connective tissue, bone broth contains naturally occurring collagen and amino acids that the body can use as building materials.
  
• Meat, fish, and eggs – These foods don’t always contain collagen in large amounts, but they provide the amino acids your body needs to produce collagen on its own.

However, collagen production isn’t only about eating collagen-rich foods. The body also needs key nutrients to convert those building blocks into usable collagen.

Two important nutrients that support collagen production are:

• Vitamin C – This vitamin plays a critical role in the body’s ability to form collagen. Without enough vitamin C, collagen synthesis becomes less efficient. It’s commonly found in fruits and vegetables such as oranges, berries, capsicum, and leafy greens.
  
• Protein – Collagen itself is a protein, so overall protein intake matters. If the body doesn’t receive enough protein, it may struggle to maintain healthy connective tissue.

While a balanced diet can provide many of these nutrients, it’s not always easy to meet daily needs — particularly as appetite, taste preferences, or meal patterns change over time.

What are collagen supplements and powders?

Collagen supplements are available in a few different forms, with the most common being powders and capsules. Both are typically made using hydrolysed collagen (collagen peptides) — meaning the collagen has been broken down into smaller pieces to make it easier to digest and absorb.

Hydrolysed collagen vs regular collagen

Regular collagen is a large, complex protein that doesn’t dissolve well and can be harder for the body to break down. Most modern collagen powders are made from hydrolysed collagen, also known as collagen peptides. This means the collagen has been broken down into smaller pieces through a process called hydrolysis, which makes it:

• Easier to digest
  
• Faster to absorb
  
• Able to dissolve smoothly into food and drinks

Because of this, hydrolysed collagen is the preferred form used in most supplements.

Collagen powders

Powdered collagen is designed to be mixed into everyday foods and drinks such as water, tea, coffee, smoothies, soups, yoghurt, or porridge.

Why people choose powders:

• Easy to customise the amount you take
  
• Dissolves easily with little to no taste
  
• Fits naturally into daily routines
  
• Often provides a higher collagen amount per serve

Collagen capsules

Capsules contain the same type of hydrolysed collagen but in a pre-measured pill form.

Why people choose capsules:

• No mixing or preparation required
  
• Convenient for travel or busy schedules
  
• Simple “take and go” option

However, capsules usually contain smaller amounts of collagen per capsule, which can mean taking several capsules per day to match the intake you might get from a single scoop of powder

Read related article: Why Collagen is Good for You: Benefits & Ways to Supplement

Example of a collagen powder option: Chief Collagen Protein Powder

There are many collagen powders on the market, and they can differ in sourcing, processing, and added ingredients. One example available at Aussie Pharma Direct is Chief Collagen Protein Powder, which is made from 100% Australian grass-fed bovine collagen and provides naturally occurring Type I and Type III collagen peptides. These types of collagen are commonly associated with skin, muscle, and connective tissue structure.

The collagen is hydrolysed, meaning it has been broken down into smaller peptides to support easier digestion and absorption. It is also formulated to be gluten-free, dairy-free, and non-GMO, making it suitable for people who avoid these ingredients.

Traditional protein supplements are often made from whey protein, which is derived from dairy. While whey is a popular protein source, some people experience bloating or digestive discomfort when consuming dairy-based products, or simply prefer to avoid them as part of their diet.

For this reason, some individuals look for alternatives that are easier on the digestive system. Collagen powders like the ones from Chief can be one such option, as they are naturally dairy-free and tend to be gentler on the gut for those who don’t tolerate whey well. 

Who may benefit from collagen support?

While collagen is not a medical treatment, certain lifestyle groups often find collagen support more relevant as part of maintaining everyday wellbeing.

Adults 40-50+

From mid-life onwards, collagen synthesis slows further, which may coincide with changes in joint comfort, skin texture, and flexibility.

People with lower protein intake

Smaller appetites, skipped meals, or reduced interest in protein-rich foods can make it harder to supply the amino acids needed for collagen production.

Those with limited diet variety

Vegetarian, low-meat, or convenience-based diets may provide fewer nutrients that support natural collagen synthesis, including certain amino acids and vitamin C.

People experiencing morning stiffness or reduced flexibility

Stiffness after sleep or prolonged sitting is one of the earliest signs people notice as connective tissue changes with age.

People with physically demanding jobs

Tradespeople, carers, hospitality staff, cleaners, warehouse workers, and healthcare professionals place daily strain on joints, muscles, and connective tissues through lifting, standing, and repetitive movement.

Active individuals

Those who walk regularly, exercise, garden, or play sport rely heavily on connective tissue support to maintain comfort and mobility.

People living with age-related joint changes

Conditions such as osteoarthritis are common later in life and involve gradual structural changes in joints. While collagen is not a treatment, many people in this stage choose to focus more closely on connective tissue support.

Post-menopause life stage

Hormonal changes during menopause affect the body’s ability to maintain collagen, often contributing to changes in skin texture, muscle tone, and joint comfort.

People recovering from periods of reduced activity

After illness, injury, or time away from regular movement, regaining flexibility and strength becomes a priority — and nutrition often plays a renewed role.

Those focused on long-term independence

People who value maintaining mobility, confidence in movement, and the ability to enjoy everyday activities often take a proactive approach to supporting their body as they age.

Supporting the body as it changes

Ageing is something we all experience, and the changes that come with it are a normal part of how the body evolves over time. Rather than trying to “fix” these changes, it can be more helpful to focus on supporting the body as its needs shift — whether that’s paying closer attention to nutrition, staying active, or building simple daily habits that promote long-term wellbeing.

Shop Chief Collagen Protein Powders at Aussie Pharma Direct