7 Reasons for the Loss of Collagen and What You Can Do About It
04.16.2020Collagen loss happens due to ageing, sun exposure, stress, smoking, poor diet, low vitamin C, and genetics. These factors weaken skin structure and joints, but healthy lifestyle choices can help slow collagen breakdown naturally.
Collagen is a type of protein that basically acts like a ‘glue’ to hold us together. It makes up around 75% of our skin’s structure giving us that plump and youthful appearance, while also playing an important role in healthy hair, nails and joints. Along with age, there are a few things that can cause collagen levels to decline, leading to wrinkles, stiff joints and brittle nails. Read on to find out what they are, and what you can do to support healthy skin and collagen production naturally.
1. Age
As we age, our body’s ability to naturally produce collagen declines. From around our mid-twenties, our natural production of collagen begins to drop by approximately 1% per year. While this might not sound like a lot, this loss accelerates over time, and by age 50 we’ve lost about 40% of the collagen in our skin. Although age is inevitable, there are many things we can do to support healthy skin and collagen production such as avoiding smoking, reducing sun exposure, eating a wholefood diet and supplementing with a high quality collagen formula.
2. Smoking
It’s well known that smoking is bad for your overall health, but it can also affect the appearance of your skin. Smoking directly damages collagen as well as elastin in the body, and this can lead to premature aging, fine lines and wrinkles. It also depletes nutrients such as vitamin C, which is needed for natural collagen production1.
3. Stress
When we’re stressed, our body releases a stress hormone called cortisol. Research has shown that this hormone can breakdown collagen and reduce our body’s natural production2. Chronic stress can therefore be a major factor when it comes to premature aging and skin wrinkles. Mindful activities such as yoga, walking, journaling and meditation are all great ways to lower stress and cortisol levels.
4. Sun and UV damage
It’s no secret that sun damage contributes to premature aging. UV exposure causes the collagen in our skin to break down at a higher rate thanks to the production of free radicals and DNA cell damage. It can also cause production of enzymes in the skin that breakdown our collagen and elastin fibres, leading to wrinkles and thinning skin. Our best tip? Limit your sun exposure, always wear sunscreen, and don’t forget your hat and sunnies.
5. Too much sugar
A diet high in sugar is inflammatory to the body and can effect the collagen in our skin. It does this by a process called glycation which causes collagen fibres to become cross-linked3. This results in stiffening and a loss of elasticity in our skin. Limit refined high sugar foods such as sweets, chocolate, biscuits and ice cream, and focus on wholefoods like fresh fruits and vegetables, nuts, seeds and legumes.
6. Not enough vitamin C
We need vitamin C to make collagen in our body. The only way we can get vitamin C is through our diet, so if we’re not getting enough, this can affect our natural collagen production as well as the health of our skin. Studies have shown that diets rich in vitamin C from fresh fruits and vegetables, and supplementing with vitamin C can increase collagen production resulting in fewer wrinkles and signs of aging.4
7. It’s in your genes
What lies in our genes is an important factor that determines how well our body can produce collagen. Like aging, genetics are something that’s outside of our control, so focus on diet and lifestyle changes that can promote healthy skin and collagen levels, such as a wholefood and vitamin C rich diet, limiting sugar and sun exposure, and avoiding smoking.
What You Can Do About Collagen Loss
While some factors like age and genetics are beyond your control, there are many practical steps you can take to support collagen production naturally and maintain healthy, youthful skin, hair, nails, and joints. Focusing on these lifestyle habits can help slow collagen breakdown and promote long-term well-being.
1. Eat a nutrient-rich diet
Collagen production depends on a variety of nutrients, especially protein and vitamin C. Incorporate whole foods such as lean meats, fish, eggs, leafy greens, citrus fruits, berries, nuts, seeds, and legumes into your diet. These foods provide the building blocks your body needs to produce and maintain healthy collagen.
2. Supplement with high-quality collagen
Daily collagen supplementation can help support skin elasticity, hair strength, nail growth, and joint health. Collagen powders, capsules, or functional wellness products provide your body with additional amino acids that may become depleted over time. When combined with a healthy diet, supplementation can help reinforce your body’s natural collagen production.
3. Limit sugar and processed foods
Excess sugar can lead to glycation, a process that stiffens collagen fibres and reduces skin elasticity. Reducing refined sugars, baked goods, and processed snacks helps protect collagen and prevent premature ageing. Instead, focus on natural, whole-food sources of energy that nourish your body and skin.
4. Protect your skin from the sun
UV exposure is one of the biggest contributors to collagen breakdown. To protect your skin, apply broad-spectrum sunscreen daily, wear hats and sunglasses, and avoid prolonged sun exposure during peak hours. Consistent sun protection not only slows collagen degradation but also reduces the risk of wrinkles, dark spots, and skin damage.
5. Manage stress effectively
Chronic stress triggers cortisol, a hormone that breaks down collagen and accelerates aging. Incorporating mindful activities like yoga, meditation, journaling, or gentle walks can reduce stress and support your body’s natural collagen production. Regular relaxation practices also improve overall well-being and help maintain healthy skin.
6. Avoid smoking and limit alcohol
Smoking damages collagen and elastin fibers, while alcohol can dehydrate the skin and deplete key nutrients, including vitamin C. Quitting smoking and moderating alcohol intake can significantly reduce collagen damage and improve skin appearance over time.
7. Stay hydrated and prioritise rest
Water is essential for healthy skin and connective tissue. Staying well-hydrated helps maintain elasticity and supports cellular function. Similarly, quality sleep allows your body to repair and regenerate tissues, including collagen. Aim for 7–9 hours of sleep per night and establish a relaxing bedtime routine to maximise recovery.
Conclusion
Collagen is essential for maintaining healthy, youthful skin, strong nails, hair, and flexible joints. While factors like age and genetics are unavoidable, there are many practical steps you can take to slow collagen loss and support your body naturally, including eating a nutrient-rich diet, protecting your skin from the sun, managing stress, staying hydrated, and supplementing with high-quality collagen.
At Two Islands, our range of collagen and wellness products is designed to complement these healthy habits, helping you maintain skin elasticity, joint comfort, and overall vitality. By combining lifestyle changes with the right nutrition, you can take control of your wellbeing, feel your best, and support long-term collagen health.
Frequently Asked Questions:
At what age does collagen production start to decline?
Collagen production begins to decline around our mid-20s, dropping approximately 1% per year. By the age of 50, we may have lost up to 40% of our skin’s collagen.
How does smoking affect collagen levels in the body?
Smoking damages both collagen and elastin, leading to premature aging, fine lines, and wrinkles. It also depletes vitamin C, a key nutrient needed for natural collagen production.
Can stress really impact skin health and collagen?
Yes. Chronic stress increases cortisol, a hormone that breaks down collagen and slows its natural production. Managing stress through mindfulness, exercise, or rest can help protect your skin.
References:
- Sørensen, L. T., Toft, B. G., Rygaard, J., Ladelund, S., Paddon, M., James, T., ... & Gottrup, F. (2010). Effect of smoking, smoking cessation, and nicotine patch on wound dimension, vitamin C, and systemic markers of collagen Surgery, 148(5), 982-990.
- Kahan, V., Andersen, M. L., Tomimori, J., & Tufik, S. (2009). Stress, immunity and skin collagen integrity: Evidence from animal models and clinical conditions. Brain, Behavior, and Immunity, 23(8), 1089-1095.
- Danby, F. W. (2010). Nutrition and aging skin: sugar and glycation. Clinics in Dermatology, 28(4), 409-411.
- Pullar, J. M., Carr, A. C., & Vissers, M. (2017). The roles of vitamin C in skin Nutrients, 9(8), 866.
