It’s in your skin, joints, and even your morning smoothie these days, but what is collagen?

As the most abundant protein in the body, collagen is the key to plump, hydrated, and glowing skin. Beyond beauty, it plays a crucial role in keeping your bones, joints, muscles, gut, nails, and hair strong and healthy.

As we age, collagen production naturally declines, leading to visible signs of ageing and reduced joint mobility. By incorporating collagen-rich foods and dietary supplements, you can support your body’s overall health from the inside out.

This guide breaks down everything you need to know about collagen: how it works, why it matters, and how to naturally boost collagen production for long-term health and beauty. 

If you’re looking to learn more about finding the right collagen for you, take our inner beauty quiz. 

What does collagen do in the body?

When it comes to our complexion, collagen is the connective tissue that gives our skin elasticity and a youthful bounce. It plays a vital part in keeping our skin smooth, supple and radiant by helping fibroblasts to form in your dermis, which helps spur the growth of new cells.

While we often associate collagen with skin, this protein plays an important role throughout the human body, having a major impact on your health. There are over 28 different types of collagen, with some of the most common types found in the human body including type I collagen (skin, bones, tendons, organs), type II (cartilage), type III (blood vessels, uterus, bowel), type IV (internal coverings of organs) and type V (hair).Over 90% of your body’s collagen is made up of type I, which not only supports elastin in skin but also provides strength and structure to bones, tendons and ligaments, helping them to withstand pressure during stretching and impact. Collagen is also essential for tissue repair and cell renewal, playing a key role in wound healing by promoting the regeneration of healthy skin and connective tissues.

Beyond the skin, collagen supports internal organ function. Type IV collagen forms protective barriers around organs, while Type III collagen enhances the elasticity of blood vessels, the uterus, and the digestive tract. In the gut, collagen helps reinforce the intestinal lining, which can improve digestion, support nutrient absorption, and contribute to overall gut health.

Types of collagen

Photographer: Mason Stevenson
Stylist: Caitlin Melling
From [Feeding Your Skin], published by Hardie Grant

Understanding the different types of collagen helps you in choosing the right skincare and supplements:

• Type I – The most abundant collagen in the body, Type I is essential for skin, bones, tendons, and connective tissue. It provides structure, strength, and elasticity, making it a key player in maintaining youthful skin and strong, resilient bones.

• Type II – Found primarily in cartilage, this type supports joint health by cushioning bones and allowing for smooth movement. It’s especially important for people with joint discomfort or arthritis.

• Type III – Often found alongside Type I, Type III collagen is crucial for blood vessels, the uterus, and the digestive tract. It supports tissue flexibility and plays a role in wound healing and organ health.

• Type IV – This type forms the basement membrane that lines organs and provides a protective barrier, particularly in the skin and kidneys.

• Type V – Essential for hair, cell surfaces, and the formation of tissues like the placenta, Type V collagen contributes to healthy hair growth and overall tissue development.

Most beauty-focused collagen supplements prioritise Type I collagen since this type is the most abundant and critical for skin and connective tissue. Meanwhile, joint-support formulas often contain Type II collagen to improve joint health and reduce discomfort. By knowing which types of collagen benefit specific areas of the body, you can tailor your supplement routine or your ingestible routine to best suit your specific health goals.

Why collagen matters for skin, hair, nails & joints

It’s easy to dismiss collagen as just another beauty trend, given how often it's marketed and advertised. However, the truth is that some forms of collagen are well-researched and backed by science, with wellness benefits that go far beyond skin health.

One of the main reasons to take collagen is due to our body’s declining ability to produce and store collagen as we age. It’s essential to help support collagen formation by consuming enough amino acids from protein-rich foods—as this builds and boosts our collagen stores—as well as the essential vitamins and minerals (including vitamin C and zinc) that enable our bodies to continue to produce this skin-plumping protein.

 In addition to a well-balanced diet that focuses on wholefoods, including a collagen supplement in your daily inner beauty routine is an excellent way to support your body’s ability to produce, protect and preserve collagen.

Skin: Hydration, firmness & elasticity

Collagen is the key structural protein that keeps skin smooth, firm, and hydrated. It supports skin elasticity, reducing the appearance of fine lines and wrinkles while promoting a plump, youthful glow. 

As collagen levels decline with age, skin can become drier and lose its elasticity, making supplementation and collagen-rich skincare essential for maintaining healthy, radiant skin.

Hair & nails: Strength & shine

By supporting keratin production, collagen helps prevent brittle nails and promotes thicker, shinier hair. It also provides essential amino acids that nourish the scalp and encourage hair growth, making collagen supplements a great option if you experience dry, damaged or thinning hair caused by nutrient deficiencies or external stressors, such as frequent heat tool use.

Joints & mobility: Flexibility & comfort

Collagen makes up the cartilage that prevents bones from rubbing together, making it essential for joint lubrication and flexibility. Over time, natural collagen loss can lead to joint stiffness and discomfort, making movement less fluid. Adding a collagen supplement to your routine, particularly Type II collagen, can help support joint health, reduce stiffness and pain, and maintain mobility as we age.

What happens to collagen levels as we age?

Photographer: Mason Stevenson
Stylist: Caitlin Melling
From [Feeding Your Skin], published by Hardie Grant

Collagen is produced by the body when amino acids, which are sourced from protein-rich foods (including beef, fish, chicken and beans), are combined with minerals (such as copper and zinc) and sources of vitamin C (think: citrus fruits).

When we’re young, our collagen levels are at their peak. However, collagen production can start to decline naturally as early as our 20s.

This decline in natural collagen levels causes some of the side effects of skin ageing, such as wrinkles, fine lines, loss of elasticity, decreased hydration, joint pain and slower wound healing.

Skin: Fine lines, dryness, and loss of elasticity

As collagen levels drop, the skin loses its firmness and elasticity, leading to the formation of fine lines and wrinkles. The skin also struggles to maintain hydration, resulting in dryness and an uneven, dull complexion. The loss of structural support can make the skin appear thinner and more fragile.

Joint pain and slower healing

As collagen production decreases, it can lead to joint pain, stiffness, and reduced flexibility. Additionally, collagen’s role in wound healing becomes less efficient, which means cuts, bruises, and injuries may take longer to heal.

Other signs of collagen decline

The reduction in collagen also affects muscle mass and the gut lining, potentially contributing to digestive issues. With collagen production slowing down, resilience in the body decreases, making us more prone to injury and discomfort.

What causes collagen loss?

Unfortunately, we’re not promised an endless supply of this firming protein. As we age, our body’s ability to produce, store and synthesise collagen naturally declines, leading to fine lines, wrinkles, dullness and a lack of elasticity. And while collagen degradation and skin-related ageing are inevitable, there are certain unhelpful habits (think: smoking, sun damage and poor dietary choices) that can speed up collagen loss.

External lifestyle factors:

• Sun exposure: UV rays damage collagen fibers, leading to wrinkles and sagging.

• Smoking: Reduces blood flow to the skin, weakening collagen and accelerating ageing.

• Sugar intake: Excessive sugar forms AGEs that damage collagen and reduce skin elasticity.

• Chronic stress: High cortisol levels break down collagen, affecting skin and joints.

• Lack of sleep: Impairs collagen production, contributing to wrinkles and sagging.

Internal factors:

• Oxidative stress: Free radicals damage collagen, speeding up ageing and health issues.

• Inflammation: Chronic inflammation breaks down collagen, affecting skin and joints.

Genetics:

• Genetic predisposition: Genetics affect collagen production and degradation, which may also speed up or slow down natural loss.

That’s why wearing sunscreen daily, getting enough sleep, reducing stress with relaxation practices like mindfulness and meditation, and eating a healthy diet filled with vital nutrients and antioxidants is so important for our skin health and wellness goals.

Signs of collagen loss

As collagen naturally declines, you’ll likely notice several visible and physical changes in the body:

• Sagging skin: Losing skin elasticity leads to thinner, crepier skin, particularly around the face and neck. 

• Fine lines & wrinkles: Reduced collagen production results in fine lines or wrinkles around the forehead, eyes, and mouth.

• Weak or brittle nails: When collagen levels drop, nails may become more brittle and prone to breaking.

• Thinning or lack-lustre hair: Lack of collagen may contribute to dry hair and slower hair growth. 

• Joint pain or stiffness: When collagen production slows down, you may notice increased joint stiffness, pain or reduced flexibility. 

Can you prevent collagen loss?

While collagen loss is a natural part of ageing, you can take steps to support its production and slow its effects:

• Wear sunscreen daily: UV rays break down collagen, so applying broad-spectrum sunscreen whenever you plan on going outside can protect your skin from premature ageing.

• Limit sugar intake: Excess sugar intake accelerates a process called glycation, leading to the breakdown of collagen and elastin. Moderating your sugar intake helps preserve skin elasticity.

• Manage stress: Chronic stress produces cortisol, which can break down collagen. Incorporating stress-relieving practices, like meditation or exercise, can help keep your cortisol levels in check.

• Get quality sleep: Aim for 7-9 hours of restful sleep to support your body’s natural collagen production and repair process.

• Eat antioxidant-rich foods: Foods high in antioxidants, like berries, leafy greens, and nuts, help fight oxidative stress and protect collagen from damage.

• Stay hydrated: Drinking plenty of water helps keep your skin hydrated and supports the body’s ability to produce and maintain collagen.

A combination of a better lifestyle and dietary habits can make a significant difference in maintaining collagen levels as well as supporting your long-term health.

How to naturally boost collagen production

There are plenty of ways you can support collagen production, including a healthy diet and dietary supplements.

Nutrients for collagen production:

• Vitamin C – Boosts collagen synthesis (found in citrus fruits, berries, capsicum).

• Zinc & copper – Aid collagen formation (found in nuts, seeds, shellfish, legumes).

• Glycine & proline – Key amino acids for collagen structure (found in eggs, bone broth, meat, dairy).

Collagen-boosting foods:

• Citrus & berries – Rich in vitamin C.

• Leafy greens – Packed with antioxidants to support collagen.

• Eggs & dairy – Provides essential amino acids.

• Beans & legumes – Supplies zinc and copper.

• Bone broth – A natural collagen source.

The link between gut health & collagen

A healthy gut improves nutrient absorption, supporting collagen production. Eating fibre-rich and fermented foods can improve digestion and nutrient uptake, allowing your body to use these nutrients to support collagen production.

Do collagen supplements actually work?

As we age, the natural process of collagen synthesis becomes less frequent. Taking a collagen supplement can help boost our natural stores and support collagen synthesis. 

When skin starts to lose its elasticity and the collagen fibres in our dermis start to become less effective (as early as our 20s), we often look to topical skincare, serums and creams to help counteract skin ageing. Think of collagen as part of your inner beauty skincare routine, helping to give your skin a youthful bounce from the inside out.

While collagen supplements have been available for some time, studies and scientific literature in this area have been limited until recently. Research now supports collagen health benefits, including how collagen hydrolysate can help to improve skin elasticity and hydration, boost collagen production, improve collagen density and promote wound healing.

What are hydrolysed collagen peptides?

Collagen peptides are short chains of amino acids derived from collagen. In hydrolysed form, they are broken down into smaller molecules, making them easier for the body to absorb and use. This makes hydrolysed collagen a great option for those looking for effective results for skin, hair, nail, joint, and muscle health. 

The science behind collagen supplements

Emerging research suggests that collagen supplementation can have several benefits for skin health. Studies indicate that regular collagen intake may improve skin hydration and elasticity, helping to increase moisture retention and reduce fine lines. Additionally, collagen supplements can enhance collagen density, strengthening the skin’s structure and resilience over time. Research also highlights collagen’s role in wound healing – making it a valuable addition to a well-rounded skincare routine.

When it comes to taking collagen supplements, consistency is key. A daily dose as small as 2.5 grams a day is enough to support collagen levels for skin, hair, and nail health. For optimal results, pair collagen supplements with a diet rich in vitamin C, zinc, and copper, as these nutrients will help in collagen synthesis. 

Marine vs bovine collagen: Which is right for me?

 

Marine Vs bovine collagen powder: different types of collagen explained

There are two main types of collagen used in supplements: marine and bovine. Put simply, marine collagen peptides are sourced from the skin of fish. Bovine collagen peptides are sourced from the hides and bones of cattle.

Marine Collagen:

• Source: Sourced from fish skin, predominantly from wild-caught fish like salmon and sardines.

• Collagen type: Primarily Type I, which is the most abundant collagen in the human body and is crucial for skin, hair, and nails.

• Benefits: Marine collagen is highly bioavailable, meaning it’s easily absorbed by the body. It supports skin elasticity and hydration, helping to reduce the appearance of fine lines and wrinkles. It’s also beneficial for hair and nail health.

Bovine collagen:

• Source: Sourced from the hides and bones of cattle, often from grass-fed cows.

• Collagen type: Contains Type I and Type III, which support skin, muscle, and joint health.

• Benefits: Bovine collagen is great for promoting skin elasticity, joint health, and gut health. It strengthens the skin’s structure and supports the regeneration of tissues, making it effective for skin and joint recovery.

Sustainability and sourcing

While both types of collagen have skin and wellness benefits, sustainability and transparency are important factors when choosing the right supplement or collagen protein for you. 

When researching a collagen product, look for information on where the ingredient is sourced.  As with the beef we eat, not all bovine collagen is equal and as a conscious consumer, it’s vital to investigate how the cows were raised, how they were fed, and the farming practices used in the product’s development. Bovine collagen can be considered more sustainable when it is sourced from byproducts of the cattle industry.

When looking at marine collagen, supplements that carry the Marine Stewardship Council (MSC) tick of approval contain responsibly collected collagen obtained from fisheries that respect the surrounding marine environment. It’s an important certification to look out for.

Which type is right for me?

While marine and bovine are the most common types of collagen found in supplements, there are plenty of other collagen-rich foods out there‚ including bone broth and gelatin—that also have skin and joint health benefits when consumed as part of a healthy diet.

Before adding a collagen supplement to your diet, always consult a medical professional such as a GP, dietitian, nutritionist, dermatology expert or naturopath for personalised medical advice.

Plant-based collagen

While vegan collagen doesn’t exist in nature, plant-based nutrients can support the body’s own collagen production. 

Foods rich in vitamin C, zinc, and antioxidants help support collagen formation, contributing to healthier skin, hair, nails, joints, and muscles. Look for ingredients such as pomegranate, acai, and goji berries to help protect the skin from oxidative stress.

Collagen Boost™: a vegan-friendly alternative

The Beauty Chef’s Collagen Boost™ is a thoughtful and effective alternative for plant-based consumers. It doesn't contain actual collagen but is packed with plant-based nutrients that support the body’s natural ability to produce collagen. This includes a blend of antioxidants, vitamins, and minerals crucial for collagen synthesis. Made with bio-fermented probiotics, the formula enhances nutrient absorption and offers gut-friendly benefits, which are essential for overall skin health.

The role of gut health in collagen formation

 

We’ve long known that what we put on our skin can help its appearance and overall glow. But did you know that the foundation for a glowing, smooth complexion starts much deeper, in our gut?

At The Beauty Chef, we believe that glowing skin is a gut thinga philosophy grounded in the idea that a healthy gut is essential for glowing skin. 

Good gut health is crucial for enhancing nutrient absorption, and it’s this absorption that drives collagen synthesis. When the gut is in balance, it allows for the effective absorption of vitamins and minerals essential for collagen production. Without a healthy gut, these nutrients are not efficiently absorbed, which can lead to a decline in collagen production and the formation of fine lines, wrinkles, and the loss of skin firmness.

Our signature fermented products, like Collagen Boost™, combine nutrient-dense superfoods with bio-fermentation, allowing for better absorption of vital nutrients. The fermentation process also infuses the products with probiotics, which support a healthy gut microbiome, promoting not only gut health but also clearer, more radiant skin. 

Your daily collagen ritual

Collagen comes in a variety of forms, including powders, elixirs, and chewables. This flexibility makes it super easy to incorporate collagen into your daily routine!

Collagen forms for every lifestyle and goal:

• Powder: Powder collagen, like Deep Marine Collagen™, can be easily mixed into smoothies or water for a quick, beauty-boosting drink.

• Elixirs: Liquid collagen, like Collagen Boost™, can be added to your favourite beverage for bouncy benefits.

• Chewables: Tasty collagen chewables like Plumpers™ are great for a convenient, on-the-go collagen boost.

Collagen-boosting treats to incorporate into your routine:

1. Athena Calderone’s Collagen Panna Cotta – A creamy, indulgent treat packed with collagen.

2. Avocado Mint & Berry Collagen Smoothie – A refreshing smoothie to kickstart your day.

3. Banana Cashew Collagen Smoothie – A satisfying smoothie perfect for mid-day nourishment.

4. Collagen Chocolate Mousse – A decadent dessert to enjoy while nourishing your skin.

5. Sweet Potato, Quinoa & Collagen Bliss Balls – Scrumptious, savoury snacks packed with antioxidants.

Consistency is key for the best results, so make collagen and collagen-boosting recipes a regular part of your everyday wellness ritual.

The Beauty Chef’s collagen range

 

Discover a collagen product that fits your lifestyle and beauty goals:

• Deep Marine Collagen™: MSC-certified and sustainable hydrolysed marine collagen powder for firmer, plumper skin. Available in Peach, Berry, and Unflavoured. Easily mix into your daily water, smoothie, yoghurt or recipes. “I’ve noticed such a difference in the texture of my skin since using this. It feels plumper and more hydrated!” – Sarah

• Collagen Boost™: A berry-flavoured vegan-friendly elixir with bio-fermented fruits to support collagen production and healthy skin, hair and nails.. “The taste is amazing, and my skin looks brighter and more youthful!” – Emma

• Plumpers™ Collagen Chewables: Chewable tablets in flavours like Kakadu Plum & Berry, Vanilla Bean, and Chocolate to support collagen production, skin elasticity and hydration. “I love these chewables! They're so convenient and taste great.” – Lily

 

What is Collagen FAQs

What causes loss of collagen in the body?
Collagen production naturally declines as we age, leading to wrinkles, dull skin, and loss of elasticity. Lifestyle factors like smoking, sun damage, and poor diet can speed up the process.

Why take collagen?
Collagen supplements help replenish declining collagen levels, supporting skin elasticity, hydration, and overall skin health as we age.

What is the best collagen supplement?
The best supplement depends on your needs. For marine collagen, try Deep Marine Collagen™. For a vegan option, Collagen  Boost™ supports collagen formation with plant-based ingredients. Or if you’re always on the go, Plumpers™ delivers your daily dose of collagen in convenient chewables you can pop anytime, anywhere.

What are collagen peptides?
Collagen peptides are smaller, more easily absorbed molecules created when collagen is broken down, making them more digestible and effective for the body.

What exactly does collagen do for you?
Collagen supports skin elasticity, hydration, and firmness while strengthening hair, nails, and joints.

Which foods are rich in collagen?
Bone broth, chicken skin, fish, and egg whites are all collagen-rich foods. Vitamin C-rich foods like citrus fruits help boost collagen production.

What exactly is collagen made of?
Collagen is a protein made of amino acids like glycine, proline, and hydroxyproline, which form the structure of skin, bones, and tissues.

Unsure which collagen is right for you? Take our quiz!
Discover the best collagen product for your health and beauty goals with our personalised quiz. Take the quiz.