What exactly is collagen?
Collagen is the most abundant protein in your body. Think of it as the glue that holds everything together — it keeps your skin firm, your joints fluid, and your digestion running smoothly. It's not just a beauty thing. It's a whole-body structural protein.
The bad news: it peaks in your mid-20s
Collagen levels peak in our mid-20s, and then they start to decline. That's just biology. But some factors can speed up the process — and a lot of them are things we're doing every day without realising.
| What speeds up collagen loss |
|---|
| Sun exposure |
| Chronic stress |
| Processed foods |
| Lack of protein |
| Alcohol |
| Sugar |
The good news: you can slow it down
Minimising these triggers can help you preserve collagen and maintain skin that looks and behaves like someone 10–20 years younger than you. And you can slow collagen loss further with the right diet and lifestyle changes.
How to slow collagen loss through food
There are two angles here: eating foods that are naturally rich in collagen, and eating foods that give your body the nutrients it needs to keep producing its own.
Vitamin C is especially important — your body needs it to actually synthesise collagen, so it's not optional. Copper and zinc support the enzymes that build and stabilise collagen fibres, and amino acids are the literal building blocks collagen is made from.
- Relying solely on collagen supplements without addressing the diet and lifestyle factors that are actively degrading collagen in the first place.
- Not getting enough protein overall — if your diet is low in amino acids, your body simply doesn't have the raw materials to make collagen.
- Eating a lot of sugar regularly — it cross-links collagen fibres through a process called glycation, making skin stiffer and less resilient over time.
- Skipping vitamin C-rich foods — collagen synthesis requires vitamin C, so a low intake means the whole process slows down.
- Ignoring sun protection — UV exposure is one of the most significant drivers of collagen breakdown, and it's one of the most preventable.
Pick one collagen-supportive swap to start with: add a cup of bone broth to your week, make sure you're eating a vitamin C source with most meals, or swap your usual snack for something with protein and zinc — like a small handful of seeds with eggs or beans. One change, done consistently, is worth more than a full overhaul that doesn't stick.