Less collagen after 40: how vitamin C helps your tendons, ligaments and bones

 

Less collagen after 40: how vitamin C helps your tendons, ligaments and bones

From the age of 40, the body enters a "saving" phase: collagen production decreases, and with it come not only wrinkles, but also cartilage wear, loss of bone density, and increased joint stiffness.

Vitamin C then becomes a strategic nutrient: it is the cofactor that allows the assembly of collagen that supports knees, tendons and bones, and a powerful antioxidant that protects those fibers from damage.

What happens to your body after 40?

With age, the cells responsible for producing collagen (fibroblasts in the skin and osteoblasts in the bone) slow down their activity, affecting both skin elasticity and the quality of bone and connective tissues. Studies have shown that collagen loss in skin and bone is associated with lower bone density and a higher risk of fractures.

High-friction areas like the knees and hips are especially vulnerable: when collagen levels decrease, cartilage cushions less effectively, ligaments lose flexibility, and pain and stiffness increase. That's why, from age 40 onwards, it's crucial to actively support collagen synthesis and protection.

Vitamin C: the “construction manager” of collagen

Vitamin C (ascorbic acid) is essential for collagen to form correctly: it acts as a cofactor in the enzymes that hydroxylate amino acids such as proline and lysine, a necessary step for collagen fibers to be stable and strong.

Main benefits of a good vitamin C intake after 40:

• Tissue repair : Supports the regeneration of skin, blood vessels, tendons and ligaments, promoting healing and maintenance of the extracellular matrix.
• Joint health : By boosting collagen synthesis in cartilage and supporting tissues, it helps joints better tolerate daily stress and slows cartilage degradation.
• Stronger bones : A good intake of vitamin C has been associated with higher bone mineral density and a lower risk of osteoporosis, because it improves the quality of the collagen "mesh" where calcium is fixed.
• Iron absorption : Facilitates the absorption of iron present in plant-based foods, helping to prevent anemia and chronic fatigue

Your "pharmacy" on your plate: foods you can't do without

A healthy daily diet is the best way to ensure you get vitamin C and the amino acids that will be transformed into collagen.

Citrus fruits and peppers:

Orange, tangerine, grapefruit, lemon, and red pepper concentrate large amounts of vitamin C and antioxidants that protect collagen fibers from oxidative damage.

Lean meat and oily fish

Chicken, lean beef and fatty fish (such as salmon, sardines or tuna) provide the amino acids glycine, proline and lysine, basic building blocks for collagen that vitamin C is responsible for "assembling".

Green vegetables

like spinach, broccoli, kale, and other leafy greens combine vitamin C, vitamin A, and minerals that stimulate collagen production and support bone health.

Tomatoes and watermelon,

rich in vitamin C and lycopene, help protect cells from premature aging and damage from free radicals.

Ideally, your day should always include: at least one serving of fruit rich in vitamin C, a portion of brightly colored vegetables, and a source of quality protein.

abits that protect your collagen

It is not enough to "build": we must also avoid destroying what the body produces.

Sleep as a restorative process:

During deep sleep, melatonin is released, a hormone with powerful antioxidant and anti-inflammatory effects that helps reduce damage to structural proteins like collagen. Sleeping too little or poorly increases chronic inflammation, which accelerates the deterioration of cartilage, skin, and bones.

Smart movement and hydration:

Regular exercise stimulates bone renewal and strengthens muscles, provided it's accompanied by good hydration to maintain cartilage volume and lubrication. Low-impact activities (walking, swimming, cycling) combined with muscle strengthening are especially recommended after age 40.

Taken together, a diet rich in vitamin C, sufficient protein, good sleep, and regular exercise form a practical shield to help your joints, bones, and skin stay stronger in the coming decades.