Collagen is the most abundant protein in the human body, accounting for approximately 30% of the body's total protein content and much of that is makes up your skin! Your akin is the largest organ of your body afterall… 

Collagen serves as a fundamental building block for many structures other than skin too; bones, tendons, ligaments, and connective tissues for example. Think of collagen as the glue that holds everything together, providing essential strength, flexibility, and resilience throughout the body.

What Is Collagen?

Structurally, collagen is composed of amino acids—primarily glycine, proline, and hydroxyproline—that form a triple helix, giving collagen its unique durability and stability. It plays a vital role in maintaining the skin’s firmness and smoothness, while also supporting the integrity of muscles, joints, and blood vessels.

There are several types of collagen found in the body, each serving specific functions:

• Type I Collagen is the most prevalent, making up about 90% of the body’s collagen. It provides structure to the skin, bones, tendons, and ligaments (this is far and away the most important type for humans!).

• Type II Collagen is primarily found in cartilage and is important for joint health and flexibility.

• Type III Collagen is found in skin, muscles, and blood vessels and supports cardiovascular health, wound healing, and muscle growth & recovery.

• Other types, such as Type IV (found in the basement membrane of the skin) and Type V (in hair and placenta tissue), also serve specialized roles.

Unfortunately, collagen production naturally declines with age. Starting in the mid-to-late twenties, the body begins producing about 1% less collagen each year, and that increases the wiser we get (by age 50-60 your collagen production has likely been cut in half). This gradual reduction contributes to many visible and structural signs of aging, such as the formation of wrinkles, thinning skin, sagging, and a loss of skin hydration. Internally, it can also impact joint comfort and the strength of connective tissues.

This natural decline is a normal part of the aging process, but it can be influenced by other factors such as environmental exposure and lifestyle habits (which we’ll explore in later sections). Fortunately, supporting collagen production through diet, supplementation, and healthy living practices may help maintain its important role in promoting overall health and youthful-looking skin.

Collagen’s Role in Skin Health

Collagen plays a central role in maintaining the health, structure, and appearance of the skin. As a major component of the dermis—the thick, middle layer of the skin—collagen provides the structural framework that keeps the skin firm, resilient, and smooth. Without sufficient collagen, the skin becomes more fragile, less elastic, and prone to developing visible signs of aging like fine lines and wrinkles.

One of the most important ways collagen supports skin health is by contributing to skin elasticity and firmness. Elasticity refers to the skin’s ability to stretch and return to its original shape. Collagen fibers, along with elastin, work together to provide this critical “bounce-back” quality. When collagen levels are robust, the skin remains tight and supple. When collagen diminishes, the structural support weakens, leading to sagging and a loss of definition, particularly around the cheeks, jawline, and eyes.

Collagen also plays a significant role in skin hydration and texture. Although it doesn’t directly retain moisture like hyaluronic acid does, collagen creates a scaffold that supports the skin’s extracellular matrix, where moisture-binding molecules reside. A healthy collagen network helps the skin hold onto hydration more effectively, contributing to a plumper, smoother, and more radiant-looking complexion. Additionally, collagen influences the surface texture of the skin, promoting an even tone and reducing the appearance of roughness.

However, collagen is not immune to the effects of time and environmental stressors. As early as our twenties, collagen production naturally begins to decline, and the body’s ability to repair and regenerate collagen fibers slows down. Over time, this breakdown in collagen fibers leads to noticeable changes: the formation of fine lines, deeper wrinkles, dryness, thinning skin, and a duller complexion. External factors like sun exposure, pollution, and lifestyle choices can accelerate this degradation, compounding the effects of natural aging.

While collagen loss is a normal part of getting older, there are ways to support and maintain collagen levels for healthier-looking skin. These strategies include protecting the skin from UV radiation, nourishing the body with collagen-supporting nutrients, maintaining healthy lifestyle habits, and considering collagen supplementation as part of a broader skincare routine.

Factors That Affect Collagen Levels

Collagen production is influenced by a variety of factors, both internal (such as aging) and external (like environmental exposure). Understanding these influences can help guide decisions that support collagen health and, by extension, the overall appearance and resilience of the skin.

Natural Aging

Aging is the most significant factor impacting collagen levels. Beginning around age 25, the body’s collagen production begins to decline by approximately 1% each year. Over time, this gradual loss leads to thinner, less elastic skin, the formation of wrinkles, and a decrease in overall skin firmness. Additionally, the quality of collagen produced diminishes with age—fibers become weaker and more disorganized, further compromising the skin’s strength and integrity. While this is a natural and inevitable part of life, adopting proactive skincare and nutrition habits early on may help slow down the visible effects of collagen loss.

Environmental Stressors

Environmental factors can accelerate collagen breakdown and cause premature signs of aging, a phenomenon known as extrinsic aging. The leading environmental threats to collagen include:

• UV Radiation: Exposure to ultraviolet (UV) rays from the sun is one of the most damaging influences on collagen. UV radiation generates free radicals that attack collagen fibers, leading to their degradation and the formation of wrinkles, hyperpigmentation, and loss of skin elasticity.

• Pollution: Air pollution, particularly in urban environments, exposes the skin to harmful particles and toxins. These pollutants can penetrate the skin barrier, increase oxidative stress, and trigger inflammatory processes that degrade collagen and other structural proteins.

• Blue Light Exposure: Emerging research suggests that prolonged exposure to blue light from digital devices may also contribute to oxidative stress in the skin, potentially impacting collagen health over time.

Lifestyle Habits

Everyday lifestyle choices significantly influence collagen maintenance and breakdown:

• Diet: A diet high in refined sugars and processed foods can lead to the formation of advanced glycation end products (AGEs), which stiffen and damage collagen fibers. Conversely, a nutrient-rich diet that includes antioxidants, healthy fats, and collagen-building nutrients supports skin health from within.

• Smoking: Tobacco smoke contains numerous chemicals that damage collagen and elastin, impair blood flow to the skin, and accelerate wrinkle formation.
  

• Sleep: Poor sleep patterns interfere with the body's natural repair and regeneration processes, including collagen synthesis. Prioritizing quality sleep is essential for optimal skin recovery.
  

• Stress: Chronic stress raises cortisol levels, which can impair collagen production and increase inflammation, further contributing to skin aging.

Dietary Sources of Collagen and Collagen-Supporting Nutrients

While the body naturally produces collagen, providing it with the right building blocks through diet can help support this vital process. Eating collagen-rich foods and nutrients that promote collagen synthesis is a foundational step toward maintaining healthy skin, joints, and connective tissue throughout life.

Foods Rich in Collagen

Certain animal-based foods are natural sources of collagen itself. Including these in the diet can supply the body with the amino acids needed to form new collagen:

• Bone Broth: One of the richest dietary sources of collagen, bone broth is made by simmering animal bones and connective tissues for extended periods. This process extracts collagen, gelatin, and other supportive nutrients like glycosaminoglycans into the broth.
  

• Chicken Skin: Often overlooked, chicken skin contains high amounts of collagen, particularly Type II collagen, which is important for cartilage and joint health.
  

• Fish Skin: Fish skin, especially from cold-water fish, is a good source of marine collagen. While nutritious, it’s important to note that marine collagen can sometimes have a strong smell and may be more allergenic for some individuals.

While these foods contain collagen directly, the body must break it down into amino acids during digestion before it can use it to build new collagen structures.

Nutrients That Support Collagen Synthesis

Certain vitamins and minerals play a crucial role in the body's natural collagen production:

• Vitamin C: Perhaps the most important nutrient for collagen synthesis, vitamin C acts as a cofactor in the enzymatic processes that stabilize and cross-link collagen fibers. Without sufficient vitamin C, collagen formation is impaired.

• Zinc: This essential mineral contributes to cell repair and collagen synthesis. Zinc also offers antioxidant benefits that help protect existing collagen from oxidative damage.
  

• Copper: Copper is involved in the formation of cross-links within collagen and elastin, helping maintain the strength and elasticity of connective tissues.

The Role of Amino Acids

Specific amino acids are the fundamental building blocks of collagen:

• Glycine: The most abundant amino acid in collagen, crucial for the formation of the collagen triple helix.

• Proline: Important for collagen stability and often converted to hydroxyproline, a key component that helps collagen retain its structure.
  

• Hydroxyproline: A unique amino acid found almost exclusively in collagen, essential for maintaining collagen's resilience and strength.

What Are Collagen Supplements?

Collagen supplements have become a popular option for individuals looking to support their body's natural collagen production and maintain healthy skin, joints, and connective tissues. These supplements typically provide collagen in forms that are easier for the body to absorb and utilize, addressing the natural decline that occurs with age.

Common Forms of Collagen Supplements

The two primary forms of collagen found in supplements are:

• Hydrolyzed Collagen (Collagen Peptides): This form has been broken down into smaller peptides through a process called hydrolysis. The result is a product that is easier for the body to digest and absorb. Collagen peptides are versatile and can be mixed into beverages, smoothies, or foods without affecting taste or texture.
  

• Gelatin: Gelatin is a cooked form of collagen, often used in culinary applications like gummies or desserts. While beneficial, gelatin is less soluble in cold liquids compared to collagen peptides and is more commonly used for cooking rather than daily supplementation.

Both forms provide the key amino acids needed for collagen synthesis, but hydrolyzed collagen is typically preferred for everyday supplementation due to its superior absorption and ease of use.

Bovine vs. Marine Collagen

Not all collagen supplements are the same. The source of collagen matters, both for effectiveness and tolerability.

• Bovine Collagen: Derived from the hides, bones, and cartilage of cows, bovine collagen typically provides Types I and III collagen, which are especially important for skin, muscle, and bone health. When sourced from grass-fed, pasture-raised cattle, bovine collagen offers a clean, high-quality option free from antibiotics and hormones.
  

• Marine Collagen: Sourced from fish skin and scales, marine collagen can offer good bioavailability. However, it often comes with drawbacks: marine collagen tends to have a strong, unpleasant odor and taste. It is also typically sourced from farm-raised fish, raising concerns about contaminants and lower quality standards. Additionally, marine collagen can be more allergenic for some individuals compared to bovine collagen.
  

For these reasons, many individuals and health professionals prefer bovine collagen, particularly when it is grass-fed and third-party tested for purity and quality.

How Supplements Support Collagen Levels

Collagen supplements supply the body with bioavailable peptides that can stimulate fibroblast cells, encouraging them to produce more collagen naturally. Some clinical studies suggest that collagen supplementation may help support skin elasticity, hydration, and smoothness when used consistently over time. However, it’s important to note that results can vary depending on factors such as individual metabolism, dosage, and lifestyle.

Research on Collagen and Skin Appearance

Scientific interest in collagen supplementation has grown substantially over the past decade, especially regarding its potential to support skin health. A number of clinical studies have explored whether collagen peptides can help improve skin elasticity, hydration, and texture, with promising—though measured—results.

What Current Research Suggests

Several human studies have found that daily supplementation with hydrolyzed collagen peptides may help support skin appearance over time:

• A randomized, placebo-controlled study published in Skin Pharmacology and Physiology (2014) found that women who took 2.5–5 grams of collagen peptides daily for eight weeks experienced statistically significant improvements in skin elasticity compared to those who took a placebo.*
  

• Another study in the Journal of Cosmetic Dermatology (2019) indicated that participants who consumed collagen peptides for 12 weeks showed improvements in skin hydration, roughness, and density compared to baseline measurements.
  

• Additional research suggests that collagen supplementation may help reduce the appearance of wrinkles and promote smoother skin texture, particularly when combined with supportive nutrients like vitamin C and hyaluronic acid.

The majority of these studies focus on hydrolyzed collagen (collagen peptides), which is more easily absorbed into the bloodstream and may stimulate fibroblast activity—the cells responsible for producing new collagen in the dermis.

Supporting Collagen Production Naturally

While collagen supplements can be an important part of a skin-supporting routine, preserving and protecting your body's natural collagen through daily habits is just as essential. A proactive lifestyle can help maintain collagen integrity, slow its breakdown, and promote healthier, more vibrant-looking skin over time.

Sun Protection

One of the most critical steps to safeguard collagen is minimizing UV damage. Ultraviolet (UV) radiation from sunlight triggers the production of free radicals, which damage collagen fibers and accelerate the visible signs of aging. Daily sun protection is non-negotiable:

• Broad-Spectrum Sunscreen: Using a mineral-based type with SPF 30 or higher that protects against both UVA and UVB rays, helping to prevent collagen degradation.
  

• Protective Clothing: Wide-brimmed hats, sunglasses, and long sleeves can provide additional protection during peak sun hours.
  

• Seeking Shade: Limiting direct sun exposure, especially between 10 a.m. and 4 p.m., can reduce cumulative skin damage.

Antioxidant-Rich Diet

Eating a diet rich in antioxidants supports collagen health by neutralizing free radicals before they can harm skin structures:

• Fruits and Vegetables: Colorful produce like berries, leafy greens, bell peppers, and citrus fruits are packed with vitamins C, E, and carotenoids, all of which play roles in collagen synthesis and protection.
  

• Healthy Fats: Foods like avocados, nuts, seeds, and fatty fish provide essential fatty acids that help maintain skin moisture and integrity.

• Herbs and Spices: Turmeric, ginger, and cinnamon offer natural anti-inflammatory and antioxidant properties that can further support collagen preservation.

The Importance of Sleep and Hydration

Quality sleep is essential for tissue repair, including the production of collagen. During deep sleep stages, the body increases the release of growth hormones, which stimulate cell turnover and collagen synthesis.

• Aim for 7–9 hours of sleep per night, prioritizing consistent sleep patterns and a restful environment.
  

• Stay Hydrated: Adequate water intake helps maintain skin elasticity and supports overall cellular function. Hydrated skin is less prone to dryness and fine lines, helping collagen structures remain more resilient.

Reducing Stress and Inflammation

Chronic stress elevates cortisol levels, which can interfere with collagen production and accelerate aging. Managing stress through practices like yoga, meditation, deep breathing exercises, and regular physical activity can positively impact both collagen health and overall well-being.

• Anti-Inflammatory Lifestyle: Reducing processed foods, sugar intake, and exposure to environmental toxins can lower systemic inflammation, protecting collagen from oxidative damage.

Combining Collagen with Other Skin-Loving Ingredients

While collagen on its own can be a valuable tool for supporting skin health, combining it with complementary nutrients can help maximize benefits. A multi-nutrient approach ensures that the body has everything it needs to build, protect, and maintain collagen structures—enhancing the overall impact on skin appearance and wellness.

Synergistic Nutrients for Skin Support

Several nutrients work alongside collagen to promote skin elasticity, hydration, and resilience:

• Hyaluronic Acid: Known for its remarkable ability to retain moisture, hyaluronic acid is a natural component of the skin’s extracellular matrix. It can hold up to 1,000 times its weight in water, helping to maintain skin hydration and plumpness. When combined with collagen, hyaluronic acid supports smoother, more supple-looking skin.
  

• Vitamin C: Essential for collagen synthesis, vitamin C acts as a cofactor in the enzymatic reactions that stabilize and cross-link collagen fibers. Without adequate vitamin C, new collagen cannot form effectively. Supplementing with collagen alongside vitamin C helps ensure that the body can fully utilize the collagen peptides consumed.
  

• Biotin: A B vitamin often associated with hair and nail health, biotin also plays a role in maintaining healthy skin. While biotin alone doesn’t produce collagen, it supports the infrastructure of skin cells, creating a stronger foundation for skin wellness when combined with collagen and other nutrients.

Why Formulation Matters

Not all collagen supplements are created equal. The most effective formulations consider not just the source and type of collagen, but also the supporting ingredients that enhance its activity in the body. A well-designed product will:

• Include clinically studied doses of active ingredients
  

• Combine collagen with co-factors like vitamin C for better collagen synthesis
  

• Add skin-supportive nutrients like hyaluronic acid to amplify benefits
  

• Focus on quality sourcing, ensuring ingredients are free from contaminants, and unnecessary fillers or allergens

Choosing a synergistic formula ensures that you're not only supplying your body with collagen peptides but also creating the right environment for collagen to thrive.

How a Multi-Nutrient Approach Supports Overall Skin Wellness

Taking a holistic view of supplementation can lead to better, more comprehensive skin support. Collagen, vitamin C, hyaluronic acid, and other complementary ingredients work together to address multiple aspects of skin health—hydration, elasticity, smoothness, and protection against oxidative damage.

Rather than focusing on a single nutrient, combining several skin-loving ingredients creates a broader foundation for supporting healthy, glowing skin from the inside out.

Our favorite collagen supplement: TriActive Collagen

When it comes to supporting collagen health and skin appearance, not all supplements are created equal. TriActive Collagen+™ by Pure TheraPro sets a new standard by combining three clinically studied, patented collagen peptides with additional nutrients that work synergistically to promote skin elasticity, joint health, and overall connective tissue integrity.

The Power of Three Patented Gelita® Peptides

TriActive Collagen+ features a targeted blend of three patented collagen peptides from Gelita®, Europe’s most prestigious collagen laboratory, each specifically designed to support different tissues in your body:

• Verisol®: This patented bioactive collagen peptide is clinically studied for its ability to help improve skin elasticity, reduce the appearance of wrinkles, and promote healthier skin structure. Verisol® targets the dermal layer of the skin, stimulating collagen metabolism from within and helping to maintain a youthful, smoother appearance over time.
  

• Fortibone®: Designed to support bone matrix health, Fortibone® promotes collagen synthesis within bone tissue. Healthy collagen levels are essential for maintaining bone strength and flexibility as we age.
  

• Fortigel®: This peptide targets joint cartilage, helping to support joint mobility, flexibility, and comfort. Fortigel® has been shown in studies to stimulate cartilage cells (chondrocytes), promoting the regeneration of cartilage tissue for long-term joint wellness.

Together, these three specific collagen peptides create a comprehensive approach to supporting the body’s key collagen-dependent systems.

Additional Skin and Joint-Supporting Ingredients

TriActive Collagen+ also includes:

• Mobilee®: A patented rooster comb extract rich in natural hyaluronic acid, polysaccharides, and collagen. Mobilee® is clinically shown to help improve joint mobility and promote skin hydration by enhancing the body's own hyaluronic acid production.
  

• PureWay-C®: A trademarked, lipid-metabolite-enhanced form of vitamin C that offers superior absorption and retention compared to conventional vitamin C. Vitamin C is critical for collagen synthesis, acting as a cofactor for enzymes that stabilize and strengthen newly formed collagen fibers.

By combining these 5 patented ingredients, TriActive Collagen™ delivers a multi-targeted approach to skin firmness, hydration, and joint comfort.

Why Quality Matters

TriActive Collagen+ is made with non-GMO ingredients and is free from gluten, soy, and artificial additives. Each batch undergoes rigorous third-party testing to ensure purity, potency, and safety.

Unlike many marine-based collagens, which can have a strong odor and higher allergenic potential, TriActive Collagen+ uses premium bovine-sourced collagen, offering a cleaner, more palatable experience. Grass-fed and pasture-raised sources further enhance product integrity and consumer trust.

By choosing TriActive Collagen+, you're investing in a scientifically formulated supplement designed to support your skin, joints, and connective tissues from the inside out.

Choosing a Quality Collagen Supplement

With so many collagen products available today, it’s important to know how to choose a supplement that delivers real support—not just marketing promises. Not all collagen supplements are created equal. Paying attention to sourcing, ingredient quality, and transparency can make a significant difference in the results you experience.

What to Look for on a Supplement Label

Start by reviewing the supplement facts panel carefully. Look for:

• Specific Collagen Types: High-quality supplements often specify the types of collagen they contain (e.g., Types I, II, III), rather than listing "collagen" generically. Different types of collagen target different tissues such as skin, joints, or bones.
  

• Clinically Studied Ingredients: Look for branded, patented collagen peptides like Verisol®, Fortibone®, and Fortigel®—ingredients that have been tested in human clinical trials. This ensures the supplement is formulated with effective, research-backed raw materials. It also helps you avoid fakes, as, unfortunately, collagen is one of the most “faked” supplements in the world, along with creatine. Many of the collagen and creatine powders sold on the global marketplaces actually contain NO collagen or creatine at all.
  

• Complementary Nutrients: Ingredients like vitamin C, hyaluronic acid, and other cofactors are critical for collagen formation and function. A complete formula goes beyond just collagen peptides to create the right environment for collagen to thrive.
  

• Effective Dosages: Check that the serving sizes reflect the amounts used in clinical studies, not just small token amounts for label claims.

Certifications & Standards That Matter

Third-party testing and sourcing certifications help ensure the safety and integrity of your supplement:

• Grass-Fed, Pasture-Raised: Supplements sourced from grass-fed, pasture-raised cattle typically offer cleaner, higher-quality collagen compared to conventional sources.
  

• Non-GMO Verified: This ensures that ingredients are not genetically modified.
  

• Gluten-Free and Allergen-Free: For those with sensitivities, verifying allergen information is essential.

• Third-Party Tested: Independent laboratory testing verifies the purity, potency, and absence of contaminants like heavy metals or microbes.

Importance of Transparency

A reputable company will clearly state where its collagen is sourced from, how it’s processed, and what additional ingredients are included. Avoid products that use proprietary blends without disclosing exact amounts, as transparency is key to making informed health decisions.

Choosing a collagen supplement should never be just about price—it should be about quality, research, and trust. A well-formulated, third-party-tested collagen product provides the best foundation for supporting skin, joint, and overall connective tissue health.

The Bottom Line: Is Collagen the Secret to Glowing Skin?

Collagen plays a crucial role in maintaining the structure, firmness, and hydration of the skin. It acts as the foundational protein that keeps the skin looking smooth, resilient, and youthful. As natural collagen production declines with age and environmental exposure, supporting the body’s collagen network becomes increasingly important for maintaining healthy-looking skin over time.

Supplementing with hydrolyzed collagen peptides—especially clinically studied forms like Verisol®—along with key co-factors like vitamin C and hyaluronic acid, may help support improvements in skin elasticity, hydration, and overall smoothness. Several studies have shown that consistent collagen supplementation can lead to visible benefits, although results can vary depending on individual factors like age, lifestyle, and baseline skin health.

Ultimately, collagen supplementation is not a magic cure, but when used as part of a thoughtful, consistent wellness routine, it can be a most-valuable tool to help promote vibrant, healthy-looking skin from the inside out.

References

Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology, 27(3), 113–119.

Hexsel, D., Zague, V., Schunck, M., Siega, C., & Camozzato, F. O. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology, 16(4), 520–526.

Zague, V. (2008). A new view concerning the effects of collagen hydrolysate intake on skin properties. Archives of Dermatological Research, 300(9), 479–483.

Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A double-blind, randomized, placebo-controlled clinical study to evaluate the effect of collagen peptide supplementation on skin aging and skin health. Nutrients, 11(10), 2494.

Choi, S. Y., Ko, E. J., Lee, Y. H., Kim, B. G., Shin, H. J., & Seo, D. B. (2014). Effects of collagen tripeptide supplement on skin properties: A prospective, randomized, controlled study. Journal of Dermatological Treatment, 25(4), 333–337.