Collagen has become one of the most talked-about wellness buzzwords – showing up in powders, pills, drinks, and skincare products promising firmer skin, stronger joints, and healthier hair. Yet despite
its popularity, confusion around collagen remains high. Is it necessary in your 20s? Is supplementation inevitable after 40? And can taking collagen too early, or without guidance, do more harm than good? Dermatologists stress that collagen needs are not universal; they evolve with age, lifestyle, and individual health, making expert guidance essential.
What Exactly Is Collagen And Why Does It Matter?
“Collagen is the most abundant fibrous protein in the body. It forms connective tissues that provide structure and strength to the skin, hair, nails, joints, and bones,” explains Dr Surbhi Deshpande, Dermatologist at Zynova Shalby Hospital, Mumbai.
While the body naturally produces collagen, both experts agree that this process begins to slow down with age. “Production is impacted by factors such as age, diet, stress, lifestyle, and genetics,” Dr Deshpande adds, making collagen depletion a gradual but inevitable process rather than a sudden decline.
Dr Shareefa Chause, Dermatologist, Mumbai, reinforces this. She notes, “Collagen production starts to slow down from our mid-20s,” which is why fine lines, weaker nails, and joint stiffness can begin to appear earlier than many expect.
Your 20s: Focus On Protection, Not Supplements
In your 20s, collagen levels are typically strong. According to Dr Chause, supplements are not required at this stage, and the focus should instead be on preserving what the body already produces.
Both experts recommend a nutrient-rich diet with vitamin C, antioxidants, and protein to support natural collagen synthesis. Sunscreen, hydration, regular exercise, and avoiding smoking play a crucial role in preventing premature breakdown.
However, Dr Deshpande notes that early intervention may be needed in cases of poor skin quality or joint concerns – but only under medical guidance.
Your 30s: Early Decline, Smarter Support
By the 30s, collagen depletion becomes more noticeable. “The skin may start appearing dry, dehydrated, and less firm,” says Dr Deshpande. Fine lines and early wrinkles can surface, especially with stress and sun exposure.
At this stage, Dr Chause suggests that topical products and supplements may be considered. “Topical collagen creams, serums with retinol, and oral collagen supplements can help maintain skin elasticity,” she explains, while emphasising that supplementation should be based on individual need, not trends.
Your 40s: Visible Changes, Structured Care
In the 40s, collagen loss accelerates. “Wrinkles, pigmentation, sagging, and thinning skin become more apparent,” Dr Deshpande says, adding that joint discomfort and reduced muscle strength may also emerge.
Both dermatologists agree that a combination approach works best – nutritious diets, dermatologist-designed skincare routines, and supplements when advised. Dr Chause notes that professional treatments such as microneedling or peels may also support collagen production if suited to the individual.
50s And Beyond: Targeted Intervention
After 50, natural collagen production drops significantly. “Lifestyle changes alone may not be enough,” says Dr Chause, making targeted supplementation and medical guidance increasingly important.
Dr Deshpande highlights the need for high-quality supplements and consistency, paired with hydration, sun protection, sleep, and a protein-rich diet to support skin, joints, and muscles.
Collagen is not a one-size-fits-all solution, nor is it something to self-prescribe. Its role in wellness shifts with age, making expert consultation essential before starting supplements. When approached thoughtfully – alongside good nutrition, skincare, and lifestyle habits -collagen can support healthy ageing from the inside out, at any stage of life.
