From Skin to Joints: Why Collagen is Essential and How to Restore It

What is Collagen?

Collagen is the most abundant protein in the human body, acting as a key structural component in skin, bones, muscles, tendons, and connective tissues. It provides strength, elasticity, and hydration to our skin while supporting the integrity of joints, ligaments, and even the gut lining. There are 28 recognised types of collagen, but Types I, II, and III are the most prevalent, each with specific roles in the body. Type I is the main collagen found in skin, type II is found in cartilage which provides joint support as well as having a role in gut health and immune function, and type III is found in muscles, arteries, as well as skin.

How Much Collagen Do We Lose as We Age?

Collagen in the skin is produced by cells cause fibroblasts. Fibroblasts become less active hence reducing the production of collagen as early as our mid-20s. This can be accelerated by smoking, poor nutrition and sun exposure. By the age of 40, we may lose up to 1-1.5% of collagen each year, and women experience an even steeper decline after menopause. This loss contributes to signs of ageing such as wrinkles, sagging skin, joint stiffness, and weaker bones.

Why is Collagen Important for Skin Health?

Collagen is a critical component of skin elasticity, hydration, and firmness. It helps the skin maintain its structure, reducing the appearance of fine lines and wrinkles. When collagen levels drop, the skin becomes thinner, drier, and more prone to sagging. Boosting collagen can support skin rejuvenation, making it a cornerstone of anti-ageing skincare.

Why is Collagen Important for Immune Function, Gut, and Overall Health?

• Immune function: The amino acids in collagen, particularly glycine and proline, are essential for maintaining healthy tissues and promoting repair after injury. A strong gut lining, which relies on collagen, is key for keeping harmful pathogens at bay, making collagen a crucial player in a healthy immune system.

• Joint Health: Collagen is a key component of cartilage, the tissue that cushions joints. As collagen levels drop, we may experience joint pain and stiffness. Supplementing with collagen can help reduce symptoms of osteoarthritis and improve joint mobility.

• Gut Health: Collagen supports the gut lining, helping to prevent conditions like leaky gut, which can lead to inflammation and autoimmune diseases.

• Other Benefits: Collagen also promotes healthy hair and nails, supports muscle mass, and contributes to heart health by strengthening blood vessels.

How Can We Boost Our Collagen Levels?

Diet

Research is currently limited into how much diet can affect collagen levels but consuming foods rich in collagen-boosting nutrients are likely to offer benefits.

Incorporate:

• Bone broth

• Chicken

• Oily fish

• Eggs

• Citrus fruits or berries (for Vitamin C, which aids collagen synthesis)

• Leafy greens

• Beans (contain lysine which is necessary for collagen production)

Supplements

Collagen supplements are widely available and can support skin, joints, and gut health. Look for products that contain at least 10,000mg of hydrolysed collagen (collagen protein that has been broken down into smaller pieces) as either a powder or liquid supplement (to aid absorption), and include Vitamin C for optimal absorption.

My personal favourite, which I take myself and I recommend to clients, is Totally Derma®, due to it’s wide- ranging benefits on both skin and overall health which is backed by clinical studies. It’s a bovine hydrolysed collagen which includes types I,II and III as well as hyaluronic acid, high levels of antioxidants, anti-inflammatories and minerals for collagen production and repair, to improve both the skin and the body’s internal health. It was originally sold as a supplement for improving cartilage and joint health, until its benefits for skin were also noted.

Skincare

Collagen as a cream is unlikely to penetrate the skin as the molecules are too large to be absorbed, so is not worth the money beyond it perhaps providing some hydrating effects by sitting on the skin.

However topical products containing retinol, peptides, or hyaluronic acid do have some evidence that they can stimulate collagen production.

Regular use of sunscreen is also vital, as UV exposure breaks down collagen.

In Clinic Treatments That Boost Collagen

•  Microneedling

 Microneedling creates micro-injuries in the skin, stimulating the body’s natural healing process and boosting collagen production.

• Skin Boosters and Polynucleotides

 Injectable treatments like Profhilo and polynucleotides hydrate and plump the skin while encouraging collagen and elastin production.

• Laser Treatments

 Fractional lasers promote collagen remodelling by heating the dermis and stimulating new collagen synthesis.

• Radiofrequency and Ultrasound

 Energy-based devices tighten the skin by delivering heat to deeper layers, triggering collagen production over time.

Conclusion

 Collagen is much more than a buzzword—it’s a vital protein that keeps us looking and feeling our best. Whether you’re focused on youthful skin, strong joints, or overall wellness, supporting your collagen levels through diet, supplements, skincare, or treatments like microneedling and skin boosters can help you age gracefully. Start taking steps today to invest in your collagen bank and enjoy the benefits for years to come!