You probably hear a lot about collagen and how important it is for healthy skin, but you may not know exactly what it is or what it does, and why it’s so valuable.

Collagen is a protein made up of amino acids, including glycine, proline, and hydroxyproline. It also includes vitamin C, zinc, copper, and manganese. Like all proteins, it’s made by your body,  and it’s the most abundant form of protein in your body, making up about 30 percent of your body’s total protein. It’s a key component of connective tissues, which are found in the skin, bones, muscles, tendons, and ligaments. Collagen is also found in organs, blood vessels, and the intestinal lining. The word “collagen” comes from the Greek word “kólla,” which means “glue,” and the suffix “-gen,” which means “producing.”

Collagen is important for many body processes, including tissue repair. In response to tissue injury, normal wound healing progresses through inflammatory, proliferative, and remodeling phases. Collagen plays an important role in the regulation of these phases of wound healing.

Collagen supports skin firmness and elasticity

Collagen is the primary structural protein in the skin, making up about 70 percent of its dry weight. It acts as a scaffold, providing strength and support to the skin, helping it to maintain its shape and firmness. Alongside elastin, collagen fibers contribute to the skin’s elasticity, allowing it to stretch and return to its original shape. This elasticity is what keeps the skin looking smooth and youthful.

Collagen also helps retain moisture in the skin, contributing to a hydrated and plump appearance. Well-hydrated skin is less prone to wrinkles and fine lines. It plays a key role in the skin’s ability to repair itself, form new tissue, and minimize the appearance of scars.

As you age, collagen production naturally declines, leading to thinner, less elastic skin and the appearance of wrinkles and sagging. Environmental factors like UV exposure, pollution, smoking, and poor diet can also accelerate collagen breakdown.

Healthy diet = healthy collagen

Because cllagen is made up of amino acids, be sure to consume adequate protein. Include foods like lean meats, fish, eggs, and plant-based proteins (beans, lentils, nuts) in your diet.

Antioxidants help protect the skin from oxidative stress, which can degrade collagen. Foods rich in antioxidants include berries, leafy greens, green tea, and dark chocolate. And drinking enough water is necessary for maintaining the skin’s moisture balance, supporting its natural collagen structure, and promoting overall skin health.

Nutritional supplements can help support your body’s collagen production. Retinoids (vitamin A derivatives) are among the most effective topical treatments for boosting collagen production. They work by stimulating collagen synthesis and accelerating cell turnover, helping to reduce the appearance of fine lines and wrinkles.

Vitamin C is a powerful antioxidant that promotes collagen synthesis and protects the skin from damage caused by free radicals. Look for serums or moisturizers containing stable forms of vitamin C (like L-ascorbic acid).

Zinc, found in meat, shellfish, nuts, and seeds, plays a role in collagen production and repair. Foods like shellfish, nuts, seeds, and whole grains provide copper, which aids in collagen cross-linking, enhancing its stability and strength.

Collagen peptides (hydrolyzed collagen) supplements are becoming increasingly popular. They are easily digestible and can support the body’s natural collagen production. Studies suggest that these supplements may improve skin elasticity and reduce wrinkles.

Skin care tips for boosting collagen

Ultraviolet radiation is a major cause of collagen breakdown. Daily use of a broad-spectrum sunscreen with at least SPF 30 helps protect the skin from UV damage and preserves collagen levels.

Regular exfoliation can help remove dead skin cells, promoting the regeneration of new cells and improving the effectiveness of other collagen-boosting products. Choose gentle chemical exfoliants like AHAs (alpha hydroxy acids).

Peptides are short chains of amino acids that act as building blocks for proteins like collagen. Skincare products containing peptides can help signal the skin to produce more collagen, improving firmness and texture.

By combining a targeted skincare routine with a collagen-boosting diet, you can help maintain your skin’s firmness, elasticity, and youthful appearance.