The benefits of collagen go more than just skin deep. Considered to be the most abundant protein in the human body, collagen is one of the key building blocks of our connective tissue, bones, joints, hair, skin, and several other parts of our bodies. It really is a versatile powerhouse that supports us in many ways.
Making up more than a third of our total protein content, collagen essentially helps to keep our bodies together, acting as the glue that keeps our bones, skin and joints in working order. It helps to keep our skin smooth and supple, ensures that our joints are flexible, and leaves our hair and nails looking strong and healthy.
So, if you’ve heard a lot about collagen lately but are still wondering… what is collagen, and how it works? Let’s explore how this incredible ingredient functions in the body and why it has become a go-to for many seeking holistic health support.
WHAT IS COLLAGEN AND WHY IS IT IMPORTANT?
Collagen is the most abundant structural protein in the body – often referred to as the “glue” that holds everything together. Let’s get into the science of collagen:
Collagen is composed of amino acids (primarily glycine, proline, and hydroxyproline), which form long, strong fibres that provide structure and support to various tissues in the body. It plays a huge role in maintaining the integrity of the skin, bones, muscles, tendons, and ligaments.
On a molecular level, collagen fibres form a network that strengthens tissues by connecting cells, helping them stay intact under stress. This is why collagen is essential for skin elasticity and firmness, joint mobility, and even gut health, as it forms a vital part of the intestinal lining. Without enough collagen, the body’s tissues begin to weaken, resulting in less supple skin, reduced muscle mass, and joints that are more prone to injury.
There’s a total of 28 different types of collagen, with some of the most common types found in the human body including Type 1 (skin, bones, tendons, organs), Type II (cartilage), Type III (blood vessels, uterus, bowel), Type IV (internal coverings of organs) and Type V (hair). It’s estimated that more than 90% of the collagen found within the human body is Type I, with several of the other types found in much lower concentrations. As we age, the production of collagen naturally slows down, leading to a breakdown in these structures, which is why we often notice visible signs of ageing, such as wrinkles, joint stiffness, and reduced skin elasticity.
While we can’t halt the natural process of ageing (in fact, it should be celebrated), we can support our body’s collagen production through diet, lifestyle, and collagen supplements to improve overall health.
HOW COLLAGEN WORKS IN THE BODY
Credit:
Photographer: Mason Stevenson
Stylist: Caitlin Melling
From Feeding Your Skin, published by Hardie Grant
To put it simply, collagen is produced by the body when amino acids—which are sourced from the protein-rich foods we eat, such as beef, fish, chicken and beans—are combined with vitamins and minerals including copper, zinc and vitamin C.
Your gut plays a vital role in this process because it is where the body absorbs the nutrients needed for collagen synthesis. If your gut health is compromised, whether due to digestive issues, an imbalance of gut flora, or inflammation, it can impair nutrient absorption, making it harder for your body to produce collagen efficiently.
As our bodies age, the natural production of collagen slows down, and poor gut health can further contribute to this decline, resulting in some of the most common signs of ageing, including joint pain, wrinkles and weakened muscles.
Other lifestyle factors—think UV exposure, high sugar intake, smoking and a diet that’s lacking in nutrients—can also impact both collagen production and the breakdown of collagen.
Sometimes, it can be difficult to ensure that you receive all the necessary nutrients required to produce collagen, so a collagen supplement can be an option worth considering.
Look for a supplement that will help to support the body’s ability to create collagen, such as our Collagen Boost™. Featuring vitamin C, zinc and antioxidants, it’s a formulation that helps to support healthy skin and collagen production.
9 TOP BENEFITS OF COLLAGEN FOR SKIN HEALTH
1. How collagen supports healthy hair and strong nails
In addition to supporting skin health, collagen can improve nail and hair health by providing the amino acids needed to build keratin—the key protein that makes up hair and nails.
By providing structural support to hair and nails, collagen can improve hair growth and nail strength by reducing brittleness and breakage. For those experiencing hair loss, thinning hair or hair damage due to internal or external stressors, supplementing with collagen may help restore keratin – promoting stronger, healthier nails and hair that is thicker and more resistant to damage.
2. Joint, bone & muscle benefits of collagen
Taking collagen supplements can help support joint flexibility by maintaining the structure and function of cartilage—the tissue that cushions and protects your joints.
As cartilage naturally breaks down as we age, collagen supplementation can help reduce joint pain, stiffness and improve mobility. Additionally, collagen supports the production of synovial fluid, the natural lubricant in your joints, further promoting smoother, pain-free movement.
Collagen has also been known to maintain bone density and strength as well as support lean muscle mass and tissue repair—making it beneficial for active individuals and post-workout recovery.
3. What’s the connection between collagen and gut health?
Many people are familiar with the benefits of collagen on the skin, but did you know it also aids in gut health?
Collagen is rich in amino acids like glycine and glutamine, which are essential for supporting the integrity of the gut lining and digestive tract. These amino acids help to strengthen the walls of the intestines, promoting a healthy gut barrier and reducing the risk of gut permeability, commonly known as "leaky gut." By maintaining a strong gut lining, collagen aids in optimal digestion and nutrient absorption—two factors crucial for collagen synthesis and overall skin health.
Since launching The Beauty Chef and our range of supernutrient probiotic products over 16 years ago, the t connection between gut health and skin health has remained the driver behind everything we do. We’re passionate about creating gut-friendly products incorporating fermented ingredients that can easily fit into your daily routine while making a big difference. Our formulas are complicated so your routine doesn’t have to be.
4. What causes collagen loss?
Collagen naturally begins to decline from our mid-20s onward at a rate of about 1% per year. This decrease in collagen production is what contributes to visible signs of ageing and issues such as joint pain and loss of mobility and muscle mass.
Collagen loss is a natural process of ageing. However, certain lifestyle behaviours can accelerate collagen degradation. These include:
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Excessive sun exposure
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High sugar consumption
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Alcohol
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Smoking
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Poor nutrition
Other lesser-known but significant contributors to collagen loss also include sleep deprivation and chronic inflammation. These two culprits can increase cortisol levels, disrupt hormone balance, and damage the skin’s ability to regenerate collagen, further accelerating the ageing process.
5. Signs your collagen might be low
Since collagen plays such a central role in maintaining skin, hair, nail, joint, and gut health, its depletion can show up in the body in several ways.
How do you know if your collagen levels are low? Here are some tell-tale signs:
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Fine lines & wrinkles: A loss of collagen leads to reduced skin elasticity, making lines and wrinkles more noticeable.
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Reduced elasticity: Less collagen means less firmness, causing skin to appear looser, especially around the jawline and cheeks.
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Dry skin: Collagen helps retain moisture, so a decline can lead to rough, dehydrated skin.
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Brittle nails: Weak, peeling, or slow-growing nails may signal reduced collagen levels.
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Thinning or lacklustre hair: Since collagen supports hair structure, low levels can result in lacklustre or thinning hair.
If you're experiencing these signs—along with joint stiffness or discomfort— adding collagen supplements or collagen-boosting foods may help restore and support healthy collagen levels.
6. How to support collagen production naturally through food & nutrition
Without sufficient collagen, we can experience a variety of health problems, from brittle nails and hair to some more serious medical conditions. It’s important to ensure that your body receives the right nutrients to produce enough collagen.
Some key vitamins and minerals worth introducing into your diet to help support collagen production include:
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Chromium - found in sweet potato, peas and whole grains
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Copper and zinc - found in nuts, including cashews, pumpkin seeds (pepitas) and kidney beans
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Omega-3 - found in spinach, flaxseed, pecans and soybeans
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Silica - found in strawberries, celery and asparagus
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Sulphur - found in kale, onions and fermented vegetables
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Vitamin C - found in citrus fruits, leafy greens, tomatoes and pineapple
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Iron - found in red meat, spinach, broccoli and tofu
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Threonine - found in eggs, lentils, peanuts and chickpeas
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Proline - found in cheese, cabbage, yoghurt and mushrooms
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Lysine - found in avocados, mangoes, cashews and quinoa
In addition to incorporating collagen-boosting nutrients into your diet, adopting these lifestyle habits can help protect and maintain healthy collagen levels:
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Eat a balanced, wholefood diet – Prioritise nutrient-rich foods over highly-processed options.
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Limit excess sugar & alcohol – High sugar and alcohol intake can accelerate collagen breakdown.
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Wear sunscreen daily – UV exposure damages collagen by inducing oxidative stress, leading to premature ageing.
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Stay hydrated – Proper hydration with water supports skin elasticity and collagen function.
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Manage stress & get enough sleep – Chronic stress and sleep deprivation can negatively impact collagen production.
Consistency—not perfection—is key to long-term results. We’re all human! So while we can’t eliminate things like stress from our lives or ensure we’re getting exactly 8-10 hours of sleep per night, we can make small, mindful choices that support our collagen production and our overall health.
7. Are collagen supplements worth it?
Research suggests that regular collagen supplementation can improve skin hydration, elasticity and even help reduce fine lines and wrinkles over time.
Collagen supplements, particularly hydrolysed collagen peptides, are designed for optimal absorption – allowing your body to more effectively use the amino acids needed to support skin, hair, nails, and joints.
The Beauty Chef’s Collagen Boost™ differs from traditional collagen supplements with its unique vegan-friendly formula. While it doesn’t contain collagen as an ingredient, it combines bio-fermented wholefood with vitamin C and antioxidants to support collagen production. It also supports gut health, ensuring better nutrient absorption and overall wellbeing. It’s a convenient (and delicious!) way to ensure your body is getting the nutrients it needs to support bouncy skin and healthy hair and nails.
8. Choosing the right collagen for you
When it comes to collagen supplements, there’s no one-size-fits-all option. Your choice of collagen supplement may depend on your dietary preferences, sustainability values, and specific wellness goals.
Let’s break down the main types of collagen:
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Marine collagen: Sourced from fish. It is known for its high bioavailability (meaning it’s more easily absorbed by the body). It’s a great option for those seeking a collagen supplement to support skin elasticity, hydration, and overall skin health.
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Bovine collagen: Derived from cows. It is rich in Type I and Type III collagen, making it an excellent choice for those wanting to improve joint health and improve skin, hair, and nails. Bovine collagen is ideal if you’re looking for a more versatile supplement for overall body support.
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Plant-based collagen boosters: While they don’t contain collagen themselves, they are crafted to support your body’s natural collagen production with collagen-boosting nutrients such as vitamin C, zinc, and amino acids. It’s a great option for those following a plant-based diet or seeking to boost collagen naturally.
If you’re looking to improve your skin and wellness goals, you may benefit from our MSC-certified and sustainable Deep Marine Collagen™. The bio-fermented ingredients used in this formula aim to support your body’s absorption of key nutrients.
If you prefer a plant-based option, Collagen Boost™ combines organic ingredients that naturally encourage your body’s collagen production. It’s a great choice for those seeking a vegan-friendly approach to skin and gut health.
And if you’re always on the go, our flavour-bursting Plumpers™ Collagen Chewables contain 2625 mg of collagen per serve—so you can get your daily dose anytime, anywhere.
Choose what aligns with your values, lifestyle and wellness goals, and give your skin the nourishment it deserves.
9. Why collagen deserves a place in your routine
Since collagen is the most abundant protein in the body, it makes sense to sustain it through food and supplements. Collagen supports more than just skin health—it’s essential for joint flexibility, gut function, and overall wellbeing.
Collagen provides the foundation for many of our body’s vital functions, and ensuring its continued support through both food and supplements can make a significant difference over time.
Because our natural collagen production decreases as we age, it is even more important to replenish it through diet and supplementation if we want to maintain healthy skin, strong joints, gut health, and overall wellbeing.
With so many collagen options available, we encourage you to explore The Beauty Chef’s collagen range as a simple step towards your inner beauty journey.
FIND THE RIGHT COLLAGEN PRODUCT FOR YOU
Not sure which collagen product is best for you? Try out the Your Remedy Quiz. It’s a quick and easy way to get a personalised collagen recommendation based on your skin, lifestyle and wellness goals.
By taking the quiz, you'll receive expert guidance on which collagen products will work best for you—and even enjoy 20% off your personalised solution!
