Collagen is the most important structural protein in the human body and is responsible for the firmness and elasticity of skin, cartilage, tendons and connective tissue. With increasing age, the body's own collagen production decreases, which promotes skin ageing, joint problems and connective tissue weakness.
There are also numerous external and internal factors that accelerate the breakdown of collagen. This article sheds light on the biggest collagen killers, explains how they affect the skin and the body and provides scientifically sound tips on how to protect this valuable structural protein.
Why is collagen so important for skin, joints and connective tissue?
Collagen makes up around one third of the total protein in the human body and is the most common building material in the scaffold between the body's cells (the extracellular matrix)¹. It is found in the skin, in joint cartilage and in the new tissue that forms as a wound heals.
Collagen production decreases with increasing age. Measurements of the skin on the forearm show that skin contains less collagen with age². In the long term, this process leads to the formation of wrinkles, joint problems and reduced elasticity of the connective tissue.
However, age is not the only factor that influences collagen production. Environmental factors, diet and lifestyle also have a significant influence on the quality and quantity of collagen in the body.
The biggest enemies of collagen: what leads to degradation?
1. UV radiation and sun exposure
UV radiation from the sun is the primary environmental factor that causes skin ageing³. UV rays promote the formation of free radicals, which cause oxidative damage to skin cells. They also activate enzymes that break down collagen, known as matrix metalloproteinases (MMPs)⁴.
Protective measures
- Daily sun protection with a sun protection factor (SPF) of at least 30
- Avoid intense midday sun
- Wear protective clothing and sunglasses
2. Sugar and glycation
High sugar consumption leads to a process called glycation. This creates extra cross-links in collagen — a kind of bridge between the fibres; the most important one known is called glucosepane — and the ageing tissue becomes stiffer⁵. The more of these bridges there are, the less flexible and stretchy the tissue is. These changes are associated with skin ageing.
Dietary tips to avoid glycation
- Reduce refined sugar and white flour products
- Increased consumption of antioxidants (e.g. from berries, green tea and dark chocolate)
- Enough vitamin C from the diet – the enzymes that make the collagen molecule stable need it as a helper⁶
3. Smoking and alcohol
In laboratory studies, an extract of tobacco smoke impaired collagen production and increased the production of enzymes that break down connective-tissue proteins⁷. These were experiments on cells; they do not show how much this matters in people. At the same time, smoking stimulates the production of enzymes that break down collagen. In skin that gets no sun, smokers had clearly more elastic fibres in the deeper skin layer. That does not mean more intact fibres: the increase came from fibres breaking down, not from new ones forming⁸. Elastic fibres are what let the skin spring back after being stretched. The study compared smokers with non-smokers; that shows a link but does not by itself prove that smoking is the cause.
Alcohol, in turn, has a diuretic effect and can thereby draw water from the body.
4. Stress and lack of sleep
Chronic stress raises cortisol levels. In the laboratory, the stress hormone cortisol lowered the amount of a precursor of type 1 collagen (procollagen) in human skin cells⁹. This was an experiment on cells; it does not show whether stress acts on skin collagen in the same way in people. In addition, in one study women who slept badly over a long period showed more signs of age-related skin ageing, and their skin barrier recovered more slowly¹⁰. The skin barrier is the outermost layer of the skin, which keeps water in and irritants out. The study shows a link; it does not prove that the poor sleep was the cause.
Measures to cope with stress
- Regular exercise
- Meditation and breathing exercises
- 7-9 hours of sleep per night
Collagen supplements: what studies have looked at for skin and joints
Many people rely on collagen supplements.
Collagen as a dietary supplement: what was measured
A review brought together 19 studies with a comparison group and 1,125 participants in total. Overall, skin moisture, elasticity and wrinkles did better after hydrolysed collagen than with placebo¹¹. Elasticity describes how well skin springs back after being stretched. Most participants were women, and the studies tested different products.
What types of collagen are there?
- Type I: Main component of skin, tendons and connective tissue
- Type II: Main component of cartilage
- Type III: Component of skin and organs
We recommend our Multi Collagen Powder — it combines several collagen types in hydrolyzed form.
Tips for correct intake
- Hydrolyzed collagen is broken down into smaller peptides. Take a look at our online store, where you will find high-quality hydrolysed collagen! The ingredient list shows exactly what each product contains.
- In one study, women took 2.5 g of specific collagen peptides daily for eight weeks¹²
- Another study examined 3 g of collagen peptides daily for twelve weeks, also combined with 500 mg of vitamin C¹³
Natural ways to maintain collagen production
Besides supplements, there are everyday habits that have to do with your collagen.
Nutrition
- Vitamin C: Important cofactor for collagen formation (e.g. in citrus fruits, peppers, kiwis).
- Antioxidants: Found in berries and green tea
- Omega-3 fatty acids: Part of a balanced diet (e.g. in salmon, walnuts)
Sport and exercise
Regular exercise gets your circulation going. Good options include strength training and sports that are easy on the joints, such as swimming.
Skin care and collagen serums
- Retinol and peptides are common ingredients in skincare products
- Hyaluronic acid binds water
How to protect your collagen in the long term
The following measures are commonly recommended for skin and connective tissue:
- Use sun protection
- Reduce sugar and alcohol intake
- Avoid smoking
Get enough sleep and minimize stress
Favor a diet rich in antioxidants
Many people combine a healthy lifestyle, a targeted diet and dietary supplements over the long term.