Collagen is the most abundant protein in the human body, making up approximately 30% of total protein content. It serves as a fundamental structural component of connective tissues, including skin, bones, tendons, ligaments, and cartilage. Collagen provides tensile strength and resilience to tissues, and is crucial not only for maintaining youthful skin but also for supporting joint health, organ function, and overall well-being.
From around the mid-20s, collagen production begins to decline at a rate of approximately 1% per year, leading to visible signs of ageing such as wrinkles, sagging skin, and weakened joints. Factors contributing to collagen degradation include:
- Intrinsic ageing: natural decline in fibroblast activity, reducing collagen synthesis.
- Environmental damage: UV radiation (for example from sun exposure) accelerates collagen breakdown through oxidative stress.
- Dietary factors: excessive sugar consumption leads to glycation, which stiffens and degrades collagen fibres.
- Hormonal changes: oestrogen plays a role in collagen synthesis, making menopause a critical period for collagen loss.
- Smoking and pollution introduce free radicals that damage fibroblasts, the cells responsible for collagen production.
- Stress and sleep deprivation: chronic stress elevates cortisol levels, which suppress collagen synthesis while inadequate sleep disrupts growth hormone release.
How to support collagen production?
Optimising nutrition and lifestyle habits can help maintain collagen levels and support overall health.
- Nutrient-rich diet: key nutrients are essential for collagen synthesis:
Vitamin C: found in citrus fruits, bell peppers, and leafy greens, vitamin C is necessary for hydroxylation, a process critical to collagen formation.
Proline & glycine: amino acids present in bone broth, chicken skin, and eggs provide the raw materials for collagen production.
Zinc & copper: found in shellfish, nuts, and seeds, these minerals support enzymatic processes involved in collagen synthesis.
- Collagen-rich foods
Bone broth: a traditional source rich in gelatine and amino acids.
Fish skin contains bioavailable marine collagen peptides.
Organ meats: high in essential amino acids needed for collagen synthesis.
- Effectiveness of collagen supplements
Collagen supplements are available in various forms, each with unique benefits:
Hydrolysed collagen peptides (powder & capsules): pre-digested for easy absorption and backed by research supporting improved skin elasticity and joint health.
Liquid collagen offers rapid absorption but is often more expensive.
Gelatine: less processed but requires digestion before absorption.
Recent research found that collagen peptide supplementation can improve skin hydration, elasticity, and dermal density when consumed daily over 8-12 weeks. More recent studies show benefits for joint health, including reduced pain and improved mobility in individuals with osteoarthritis.
Collagen is far more than just a beauty-enhancing protein. Its role in maintaining the structural integrity of skin, joints, muscles, and even the gut and cardiovascular system makes it a vital component of overall health.
Collagen breakdown is influenced by several lifestyle factors, including diet, sun exposure, and stress.
By optimising nutrition, incorporating collagen-rich foods, and considering supplementation, you can support collagen production and maintain overall health.