Collagen has become one of the most talked about wellness supplements in recent years and for good reason. As a GP, I am often asked whether collagen really makes a difference and who might benefit from taking it.
The truth is that collagen is a vital structural protein found throughout the body. It helps provide strength and support to our skin, joints, bones, tendons and connective tissues – it is like the scaffolding of a building, providing that structural support. However, from our mid-to-late twenties onwards, our natural collagen production gradually begins to decline.
While ageing is a normal and healthy part of life, understanding how our bodies’ collagen levels change over time can help explain some of the physical changes we notice as we get older.
Here are seven common signs that you may not realise are associated with declining collagen production.
1. Fine Lines and Wrinkles Become More Noticeable
One of collagen’s key roles is helping maintain the skin’s structure and elasticity. As collagen levels naturally decrease with age, the skin becomes thinner and less able to retain moisture.
This is one reason why fine lines and wrinkles become more apparent over time. Other factors such as sun exposure, smoking, stress and genetics also play an important role.
2. Your Skin Doesn’t Feel as Firm as It Once Did
Many people tell me they feel their skin has become less “plump” or resilient with age.
Collagen fibres help provide the scaffolding that gives skin its firmness. Reduced collagen production can contribute to skin laxity, particularly around the jawline, neck and cheeks.
Maintaining a healthy diet, staying hydrated and protecting your skin from UV damage can also all help support long-term skin health.
3. Brittle Nails
Although nails are primarily made from keratin, they require a variety of nutrients and proteins to remain strong.
If your nails seem prone to splitting or breaking, it may be worth reviewing your overall nutrition. While there are many potential causes, studies have suggested collagen supplementation may also support nail strength.
4. Changes in Hair Quality
Hair naturally changes throughout life due to genetics, hormones, nutritional status and age.
Collagen contains amino acids that the body can use as building blocks for various proteins, including those involved in healthy hair structure. While collagen is not a magic solution for hair loss, it may form part of a broader approach to supporting hair health as we get older.
5. Joint Stiffness and Reduced Flexibility
Collagen is an important component of cartilage, the tissue that cushions our joints.
As we age, changes occur within cartilage and other connective tissues, which can contribute to stiffness and discomfort, particularly after exercise or periods of inactivity.
Regular movement, maintaining a healthy weight and ensuring adequate protein intake remain some of the most effective ways to support long-term joint health.
6. Recovery Feels Slower Than It Used To
My patients often tell me that they’ve noticed that they don’t bounce back quite as quickly from exercise now they are in their forties and fifties compared with when they were in their twenties.
This is influenced by a variety of factors, including changes in muscle mass, hormone levels and connective tissue health. Ensuring sufficient protein intake including collagen intake becomes increasingly important as we get older.
7. Menopause and Accelerated Collagen Loss
One of the most significant changes in collagen production occurs during menopause.
Research suggests that women can experience a substantial reduction in collagen levels during the early post-menopausal years due to declining oestrogen levels. This can contribute to changes in skin texture, elasticity and overall appearance.
For many women, this is when they first begin exploring collagen supplementation as part of a wider healthy ageing strategy.
Can You Support Your Natural Collagen Production?
While we can’t stop the ageing process, there are evidence-based steps that may help support collagen production and overall tissue health:
- Eat adequate protein from a variety of sources
- Include vitamin C-rich foods such as berries and citrus fruits.
- Avoid smoking
- Limit excessive alcohol consumption
- Protect your skin from UV damage
- Prioritise sleep and regular exercise
Many people also choose to incorporate hydrolysed collagen peptides into their daily routine as a convenient source of collagen-derived amino acids. GEN is the perfect source of this with premium, hydrolysed, marine collagen peptides supported by Vitamin C, in an easy to drink and convenient format.
My Perspective as a GP
When patients ask me about collagen supplements, I view them as one piece of the healthy ageing puzzle rather than a miracle solution.
The foundations of health remain as good nutrition, regular exercise, quality sleep, stress management and sun protection. However, emerging research into collagen supplementation is encouraging, particularly in areas such as skin health, joint comfort and healthy ageing.
As with any supplement, consistency is important; and results are typically measured over weeks or months rather than days.
Final Thoughts
Ageing is inevitable, but feeling your best at every stage of life is something worth investing in.
Understanding how collagen supports the body can help you make informed choices about your health and wellbeing. Whether through diet, lifestyle or supplementation, supporting your body’s natural collagen network can play a role in helping you look and feel your best for years to come.
Dr B is a practising GP with a special interest in preventative health and lifestyle medicine.