Collagen Benefits for Skin, Here’s Everything You Need to Know

Collagen is the scaffolding of skin and key driver of a youthful complexion. Driven by the growth of skincare and wellness, collagen supplements, skin products and professional treatments have become hugely popular. However, beyond the hype, what exactly is collagen and its effects on skin health? In this article, we’ll explore the benefits of collagen and its peptides for skin, why it diminishes and if we can actually replenish it. We’ll also review the the best ways to use collagen to get brighter, smoother and younger looking skin.

What is Collagen?

This is the most abundant protein in the human body. Collagen is responsible for providing structure and support to our skin, bones, muscles and connective tissues. In the skin, it works alongside elastin and hyaluronic acid to keep the complexion plump, resilient and hydrated. Roughly 75% of the dermis (middle layer of the skin) consists of collagen, which acts like a supportive net maintaining firmness and elasticity. There are three main types of collagen important for skin health:

• Type I: The strongest and most common (80-90%) type of collagen. It crucial for structural integrity and strength.
• Type III: This works alongside Type I collagen to provide flexibility and elasticity.
• Type IV: Supports the basement membrane of the skin which in turn improves skin barrier function and wound healing.

Under ideal conditions, our bodies regularly produce new collagen whilst breaking down old fibres at a steady rate. Unfortunately, as we get older, this renewal process becomes less efficient. This decline leads to thinner skin, wrinkles and sagging.

Why Does Collagen Decline?

Collagen production naturally begins to slow as we get older. From our mid-20s onwards collagen synthesis reduces at a rate of about 1% per year. By your 40s, the rate of collagen break down speeds up and the rate of synthesis slows down further. As such, collagen levels can be significantly lower resulting in thinner, less elastic skin and more noticeable fine lines. Beyond the natural ageing process, several lifestyle and environmental factors accelerate collagen breakdown:

• Sun Exposure: UV radiation damages collagen fibres through oxidative stress which leads to wrinkles, uneven texture, hyperpigmentation and premature ageing.
• High Sugar Intake: Excess sugar binds to collagen in a process called glycation. This makes collagen brittle and prone to breakdown.
• Smoking & Pollution: Both of these trigger free radical damage and inflammation which breakdown collagen. This quickly wears down collagen stores.
• Chronic Stress: Elevated cortisol levels may inhibit collagen synthesis and repair.
• Poor Nutrition: Inadequate intake of vitamin C, zinc and copper can make it harder for the skin to produce and maintain collagen.

Effects of Collagen Loss on Skin

As collagen levels drop, the skin loses the structural support it needs to remain firm and radiant. Reduced collagen has the following effects on skin:

• Fine lines and wrinkles: Especially on the forehead and smile lines around the eyes.
• Loss of volume: This leads to hollowed cheeks, jowls and a sagging jawline.
• Rough texture: Skin will look rough and feel uneven. 
• Wound healing: This may become slower and impaired.
• Dryness: Skin may become dry, less elastic and dull.

Can You Restore Collagen?

Whilst it’s impossible to fully reverse collagen depletion, it is still possible to boost your collagen levels. There is a growing body of research that indicates that you can meaningfully slow its progression and even bolster your existing reserves. The main strategies include oral collagen peptide supplements, nutrient-rich diets and targeted skincare ingredients. On top of that, there are a number of professional non surgical treatments which can stimulate your skin to make more collagen. We’ll discuss all of these in the following sections and review the best way to increase collagen and its effects on your skin through supplements, diet and skincare.

Collagen Supplements for Skin

Supplements containing hydrolysed collagen peptides are widely promoted for their potential benefits in boosting skin elasticity, hydration and firmness. Research suggests these peptides are easily absorbed by the body where they can provide the amino acids needed for new collagen production. Whilst more evidence is still needed, so far studies are promising. Daily oral collagen supplementation can improve skin elasticity, thickness and hydration as well as reduce wrinkles. Here are some of our best tips if you’re considering taking collagen supplements:

• Type & Form: Look for hydrolysed collagen peptides or collagen powders (marine or bovine). These both have high bioavailability meaning your body can absorb and use them efficiently. Check that your formula contains contains both Type I and III collagens.
• Recommended Dosage: Studies typically use daily doses ranging from 2.5g to 10g. Most people find benefits in the lower end of this range (up to 5g).
• Duration & Consistency: Expect to take supplements consistently for at least 8–12 weeks for any noticeable changes in skin elasticity or hydration. Collagen synthesis is gradual, so you’ll need a lot of patience and regular intake.
• Synergistic Nutrients: Pairing collagen with vitamin C, zinc and other skin-supportive nutrients may amplify its effects and benefits. Some supplements already include these co-factors for maximum impact.
• Timing & Method: You can mix collagen powder into smoothies, coffee or your morning oats. Exact timing isn’t critical, but making it part of your daily routine increases consistency.
• Lifestyle Factors: Supplements work best alongside healthy habits like a balanced diet, sun protection and stress management. This will help you preserve existing collagen and support new production.
• Safety & Precautions: Collagen supplements are generally well-tolerated. However consult with your doctor if you have any underlying allergies or health conditions. If dietary restrictions always verify the source to ensure it meets your needs.

Remember that when you take collagen orally (either as a supplement or through diet), it will be distributed to all of the parts of the body that need it. That means anywhere like the joints, hair follicles, other organs so not just the skin. As such, it will take time to find the correct amount of collagen you need to get the desired effects on your skin.

How to Increase Collagen Through Diet

Collagen naturally occurs in a variety of foods. These are mainly animal-based sources but there are also a few plant-based collagen sources. More and more research shows that regularly consuming collagen-rich foods can provide valuable building peptides for collagen synthesis and offer broader benefits for skin. Here are some key collagen-containing or collagen-supportive options:

• Bone Broth: This is a traditional source of collagen derived from simmering bones and connective tissues, releasing amino acids and minerals. Whilst it may have some nutritional and anti-inflammatory benefits, it is not likely that bone broth by itself can provide a consistent amount of collagen to replenish the skin’s stores.
• Poultry: Chicken and turkey contain abundant connective tissues which can increase your collagen and essential amino acids levels.
• Fish & Seafood: Marine collagen is considered easily absorbed. Fish skin and fish-based broths are especially rich in collagen.
• Eggs: Egg membranes and yolks contain collagen and other essential nutrients.
• Lean Meats (e.g. Beef & Pork): Provide collagen through their connective tissues, particularly in cuts like brisket or shank.
• Plant-Based: Whilst plants do not have the same collagen as humans, they can still indirectly help you. Certain mushrooms (e.g. Reishi and Shiitake) and algae (e.g. Spirulina and Chlorella) may offer collagen-like compounds that can help support your skin barrier and reduce antioxidant damage. More importantly, a balanced, plant-forward diet provides amino acids, antioxidants and minerals that boost the body’s ability to synthesise collagen. For example, soy contains genistein which inhibits collagen breakdown and legumes contain lysine which is necessary for collagen building.

It’s also vital to complement collagen-rich foods with nutrients that boost your body’s own collagen production. Here are the key ones to be aware of and how to get them:

• Vitamin C: This robust antioxidant is critical for collagen formation. Add citrus fruits, bell peppers, and berries to bolster collagen synthesis and protect against oxidative damage.
• Zinc: This is key to collagen repair and healthy cell growth. Nuts, seeds, legumes, and shellfish are excellent sources.
• Copper: Essential for forming stable collagen cross-links. You can find copper in mushrooms, nuts, seeds, and even dark chocolate.
• Amino Acids (e.g. Glycine, Proline): Collagen comprises multiple amino acids. A balanced diet that includes beans, lentils, soy products and quinoa can ensure your body has the raw materials it needs to create and repair collagen.

Collagen Skincare

There’s quite a bit of hype and controversy around the benefits sand effects of collagen containing skincare like creams and serums. Whilst research on topical collagen itself is limited, we do have some useful research. Firstly, collagen molecules are often too large to penetrate the skin and so may not have much benefit when you apply it on the skin beyond basic hydration. However, studies suggest that smaller collagen fragments (known as collagen peptides) may be more effective at reaching deeper layers and have benefits. Although more robust data is needed, there are promising results that collagen peptides may provide benefits like smoothness, skin hydration and elasticity over time.

Beyond collagen peptides, there are also several well-established, research-backed compounds which can help your skin produce more collagen. Here are the main skincare ingredients that can help boost your skin’s collagen:

• Retinoids: Retinol or stronger forms like tretinoin can help stimulates Type I collagen production.
• Peptides: Traditional peptides including copper and matrixyl also encourage your skin cells to make more collagen.
• Vitamin C: In topical form, aids collagen synthesis and protects against environmental stressors like as UV damage and pollution.
• Alpha Hydroxy Acids (AHAs): Glycolic acid and other AHAs promote gentle exfoliation and cellular turnover. This helps stimulate collagen production to reveal smoother, fresher-looking skin.
• Broad Spectrum Sunscreen SPF 30+: This helps prevent up to 85% of UV-induced collagen damage.

Professional Collagen Stimulating Treatments

There are several professional treatments which have been shown to help stimulate collagen production in the skin. However, results vary from person to person and there’s not much evidence in terms of long term benefits. The top collagen boosting treatments include:

• Microneedling: Traditional and RF microneedling work by creating microscopic punctures in the skin using very fine needles. This controlled injury sparks the body’s wound-healing response which stimulates cells to make new collagen. Microneedling can improve skin texture, reduce scarring and enhance firmness.
• Laser Therapy: Fractional lasers (e.g. CO2 or Er:YAG) use light to cause controlled thermal damage in the skin. The effect of this is to boost collagen synthesis in the skin. Laser resurfacing can help improve wrinkle depth, skin smoothness and elasticity.
• Chemical Peels: By removing the outer layer of dead skin cells, peels encourage the formation of fresh collagen in the new layers beneath. Studies indicate that regular mild-to-moderate peels can gradually improve skin texture and reduce the appearance of fine lines.
• Ultrasound-Based Treatments (e.g. Ultherapy): Focused ultrasound energy heats deeper layers of the skin, triggering a collagen-building response. These treatments can help improve mild to moderate skin laxity.
• Skin Boosters: Profhilo and similar hyaluronic acid–based injectables work by hydrating and supporting the skin’s extracellular matrix. This can indirectly encourage collagen production. As a result this improves skin hydration, elasticity and overall quality.

Collagen is essential for firm, radiant skin and healthy skin. However, it naturally declines over time and hence leads to skin looking thinner, duller and wrinkled. Whilst you can’t fully reverse tor stop this natural process, you can reduce the rate of collagen breakdown and increase its production. You can get the benefits of collagen and its peptides through using it in your diet, supplements and skincare. As always, there are no silver bullets and the best is through combining a balanced diet, supplements if needed, a thoughtful skincare routine and collagen boosting skin treatments.

At City Skin clinic, we are super passionate about personalised beauty. Our virtual skin clinic offers safe and effective custom skin and hair loss treatments. Where appropriate our doctors use ingredients such Tretinoin and Hydroquinone to treat skin conditions like acne, hyperpigmentation, melasma and skin ageing. Start your online consultation today. The journey towards great skin starts here.