In the world of wellness and anti-aging collagen has taken centre stage and deservedly so. Collagen is the most abundant protein in our body and as such it plays a key role in maintaining the health of our skin, bones, joints, hair and nails. It is often referred to as the glue that holds everything together. Unfortunately as we age our natural collagen production declines and that’s when the first signs of aging start crippling in. Collagen decline is a slow process that starts as early as our mid twenties and tends to accelerate as we get older. Our diet and lifestyle play a significant role on how we preserve the collagen in our body and most importantly how we can support its production naturally.
Here is a Q&A that covers the most recurring questions on this topic.
Q: What is collagen?
A: Collagen is the most abundant protein in the human body. It provides structure and elasticity to the skin, bones, muscles, ligaments, tendons, hair and nails. Starting in your mid-20s to early 30s, collagen production naturally begins to slow down. By age 35, this decline becomes more noticeable, with an average annual loss of 1%–2% of total collagen. By the time we reach our 50s we may have lost up to 30-50% of our original collagen supply. Collagen decline depends very much on genetics, lifestyle and environmental factors.
Q: How many types of collagen are there and which one is the most effective?
A: There are different types of collagen but most supplements contain Type I and III (for skin, hair and nails) and Type II for joint health. The main types include:
· Type I: Found in skin, tendons, bones (most abundant)
· Type II: Found in cartilage (good for joints)
· Type III: Found in skin and organs
· Type V & X: Support bones, cornea, and placenta
Q: Can I boost collagen naturally?
A: You can boost collagen formation naturally by eating a balanced diet with whole foods that are sources of collagen combined with foods that contain those nutrients essential for the absorption and synthesis of collagen. Here is a quick guide.
Top Natural Sources of Collagen in the Diet
1. Bone Broth
Bone broth is often referred to as a collagen powerhouse. Made by simmering animal bones (typically chicken, beef, or fish) for hours, this process extracts collagen, gelatin, and essential minerals into a rich, nourishing broth.
Tip: Look for slow-simmered bone broth or make your own at home with organic bones and a splash of vinegar to help release minerals.
2. Chicken (Especially Skin and Cartilage)
If you’ve ever noticed the chewy bits in cooked chicken—those are collagen-rich connective tissues. Chicken, particularly skin-on and bone-in cuts, is high in collagen.
3. Fish (Skin and Bones Included)
Fish skin, bones, and scales are packed with collagen, particularly Type I collagen, which supports skin and bone health. Opt for sardines or salmon with the skin on for an extra collagen boost. The most benefits come from eating the whole fish rather than the fillets.
Foods That Support Collagen Production
Even if you don’t eat direct collagen sources daily, certain nutrients help your body make its own collagen. That’s why it is important to eat a varied and balanced diet.
4. Eggs
While eggs don’t contain collagen directly, the membrane between the shell and the egg white is rich in collagen. Plus, eggs contain proline, an amino acid vital for collagen synthesis.
5. Citrus Fruits
Vitamin C is crucial for collagen production—it helps link amino acids during collagen synthesis. Oranges, lemons, limes, and grapefruits are great options.
6. Berries
Strawberries, blueberries, and raspberries are antioxidant-rich and high in vitamin C. They also help protect existing collagen from free radical damage.
7. Leafy Greens
Spinach, kale, and Swiss chard are loaded with chlorophyll, which has been shown to increase collagen precursors in the skin.
8. Nuts and Seeds
Zinc and copper are essential trace minerals needed for collagen production. Pumpkin seeds, almonds, and cashews are great plant-based sources.
9. Garlic
Garlic contains sulfur, a trace mineral that helps synthesize and prevent the breakdown of collagen.
To truly support collagen levels is important to follow the balanced approach:
- Use Sunscreen even on cloudy days.
- Eat a balanced diet with whole foods.
- Minimize added sugar and processed foods—they can damage existing collagen.
- Stay hydrated.
- Avoid smoking and excessive sun exposure.
Q: Can I still produce collagen naturally after 40?
A: Collagen Production Doesn’t Stop—It Declines Gradually
- Around age 25–30, your body’s natural collagen production starts to slow down by about 1% each year.
- By age 35 and beyond, signs of this slowdown become more visible: fine lines, less skin elasticity, joint stiffness, and slower wound healing.
But this doesn’t mean collagen production stops. It just means the balance between collagen production and breakdown tips in the wrong direction, which means we make less than we lose. So it is important to take steps to slow down the decline.
Q: Why Collagen Declines with Age?
A: Several factors contribute:
- Lower activity of fibroblasts (cells that produce collagen)
- Hormonal changes, especially a drop in estrogen
- Oxidative stress and inflammation
- Environmental exposure (UV radiation, pollution)
- Lifestyle factors like smoking, poor diet, and stress
Q: What steps can I take to slow down the breakdown of collagen after 40?
A: Slowing down collagen loss after 40 is 100% possible with the right combination of lifestyle choices, nutrition, skincare, and UV protection. Here’s a practical guide with key steps you can take to preserve and support collagen production as you age:
1. Optimize Your Nutrition
Your body needs specific nutrients to build and maintain collagen.
Key Nutrients:
- Vitamin C – Supports collagen synthesis
→ Sources: Citrus, strawberries, bell peppers, broccoli - Amino acids (glycine, proline, lysine) – The building blocks of collagen
→ Sources: Bone broth, chicken skin, eggs, fish, legumes - Zinc & Copper – Help with collagen formation and healing
→ Sources: Shellfish, nuts, seeds, whole grains - Sulfur – Needed for connective tissue integrity
→ Sources: Garlic, onions, cabbage, eggs
2. Stay Hydrated
Dehydration makes your skin appear dry and thin, which emphasizes collagen loss.
- Aim for 2–3 liters of water per day.
- Include water-rich foods like cucumbers, melons, and oranges.
3. Consider targeted supplements
- Hydrolyzed collagen peptides are easier to absorb and may help skin, joints, and nails.
- Vitamin C + collagen supplements work better together.
4. Use smart skincare
Topical treatments can stimulate collagen and protect your skin from further damage.
Look for:
- Retinoids (Vitamin A derivatives) – They have been proven to boost collagen production
- Vitamin C serum – Antioxidant that protects and brightens
- Sunscreen (broad-spectrum SPF 30+) – Prevents UV-induced collagen breakdown
- Use ceramide-rich moisturizers to maintain skin barrier
Never skip SPF, even on cloudy days or indoors near windows.
4. Protect from UV damage
UV radiation is the number 1 external cause of collagen loss.
- Wear broad-spectrum SPF daily
- Use hats and sunglasses outdoors
- Avoid midday sun (10am–2pm) if possible
5. Ditch smoking & limit alcohol
- Smoking introduces toxins that destroy collagen and reduce blood flow to the skin.
- Excess alcohol dehydrates skin and impairs vitamin absorption.
6. Prioritize restorative sleep
Your body repairs and regenerates collagen while you sleep.
- Aim for 7–9 hours per night
- Practice good sleep hygiene: dark room, no screens before bed, consistent schedule
7. Manage stress
Chronic stress = high cortisol = collagen breakdown.
- Try deep breathing, walking, yoga, or mindfulness practices
- Laugh and socialize—connection helps reduce stress hormones
8. Move Regularly
Exercise improves circulation and skin tone, which helps deliver collagen-boosting nutrients throughout your body.
- Combine resistance training (to maintain muscle mass) with walking or swimming
- Stretch to keep joints and connective tissue flexible
9. Consider Supplements (If Needed)
If your diet isn’t enough or you’re targeting skin/joint health:
- Hydrolyzed collagen peptides (easily absorbed)
- Look for products with added Vitamin C, hyaluronic acid, or zinc
- Stick with it: Studies show noticeable effects after 8–12 weeks
Q: What happens to collagen production after 50?
A: After age 50, collagen loss accelerates, but your body still retains the ability to produce it. The key difference is that hormonal changes, especially in women post-menopause, play a bigger role, and lifestyle habits become even more critical. A well balanced nutrition with the key nutrients to support the hormonal shift is crucial.
You can’t completely stop collagen loss after 50, but you can:
✔️ Slow it down
✔️ Stimulate new production
✔️ Protect the collagen you have
With consistency in diet, skincare, supplementation, and lifestyle, your skin and joints can stay stronger and more resilient—well into your 60s, 70s, and beyond.
