The 6 Things That Hinder Collagen & The 6 That Help It Thrive

You may have heard whispers about collagen lately. Alright, let’s be honest - it’s the wellness world’s worst-kept secret. This powerhouse protein is the scaffolding that holds many parts of you together, supporting everything that needs structure; from your gut and connective tissues to your joints and bones. And, of course, it’s best known for keeping your skin looking plump, firm, and full of life. In short, we think it’s a pretty big deal.

But like many things in the body, collagen is in a constant flux between breakdown and renewal. The choices we make - what we eat, how we move, and even how we handle stress - can either nourish or unravel it.

And here's the rub - our modern lives are full of things that hinder our collagen levels. From the pollution on our commute to work to the lack of nutrients in our diets. The good news? With the right daily rituals, you can tip the scales in the right direction, helping to replenish, protect and future-proof your body’s natural collagen production.

So, let’s talk about the biggest culprits working against your collagen levels - and some simple ways to support this superprotein from the inside out.

6 Things That Hinder Collagen Levels

1. UV Exposure & Pollution 

It may not be the first time you’ve heard that UV exposure isn’t all that helpful for our skin. Put simply, UV radiation pushes certain enzymes into overdrive, causing them to break down collagen faster than your body can replace it. It’s called photoaging, and over time, this weakens the deep structural framework of your skin. This throws off the natural balance, leading to weaker skin years ahead of schedule. 

And it's not just the sun. Especially for those living in an urban setting, when you step outside exposure to pollutants such as polycyclic aromatic hydrocarbons (PAHs) found in car fumes, cigarette smoke and industrial chemicals generate oxidative stress, which in turn damages lipids, proteins and DNA - accelerating collagen breakdown.

2. Sugar & Ultra-Processed Foods 

Whilst we’re not in the business of demonising foods, there is no denying that when it comes to collagen, diets high in sugar and ultra-processed foods need close attention. The biggest culprits here are Advanced Glycation End products - or AGEs, aptly named molecules formed when excess sugar reacts with proteins or fats in the body. This process, known as glycation, weakens collagen by making it stiff, brittle, and prone to breakdown. And it’s not just sugar - fried foods, processed meats, and industrial seed oils tip the balance towards inflammation, worsening the damage.

And the final piece of the picture - when a diet is high in UPFs, it can leave little room for other nutrient dense foods which our bodies need to create new collagen and protect the existing structure.

3. Chronic Stress & Poor Sleep

Sleep and stress support is important for a myriad of reasons, including protecting your collagen. Cortisol, our primary stress hormone, is catabolic, meaning it breaks down proteins to provide the body with much needed energy - and the most abundant protein in our body? Collagen. This isn’t necessarily a problem, until stress becomes chronic.ong term stress degrades our collagen in skin, joints and connective tissues, in a downward spiral, causing more stress. 

Sleep is restful, and yet the body is still working hard whilst we catch those zzz’s. During sleep our body goes into repair mode, releasing growth hormones which stimulate collagen production and promotes much needed tissue replenishment. Poor sleep or lack of sleep not only slows down this process, but causes further cortisol increase, worsening the collagen degradation cycle.

4. Smoking & Excess Alcohol 

Smoking and excess alcohol are a double hit to your skin’s collagen - stripping it of hydration, triggering oxidative stress, and fast-tracking a down turn in skin, joint and gut health. Cigarette smoke creates damaging free radicals, playing havoc with collagen producing cells. Smoking also depletes certain nutrients like vitamin C (a collagen-building essential) and ramps up those enzymes that break down your skin’s scaffolding. Meanwhile, alcohol dehydrates, overloads the liver and impacts sleep. This can stall collagen repair and renewal. 

5. Low-nutrient diet and gut disturbances 

Your gut and collagen levels are intrinsically linked, not just for skin but for your entire body -  even the gut lining itself. A compromised gut, one which may have an imbalance in bacteria or leaky gut walls - has a huge impact on nutrient absorption. This makes it harder for the body to access the key building blocks it needs to build and maintain collagen. A diet already low in nutrients such as amino acids, antioxidants, vitamin C, zinc and copper, further compounds this issue - leaving your body low on the very things it needs to support joints, skin and a healthy gut lining.

The icing on the cake is that gut dysfunction triggers chronic inflammation and oxidative stress, damaging fibroblasts, which further accelerates collagen breakdown. Since collagen itself is a key component of the gut lining, poor gut health can create a vicious cycle. Damaged gut = poor nutrient absorption = reduced collagen production = even more gut permeability.

Guide to gut health 

6. Fluctuating hormones and age 

Collagen isn’t just about diet and lifestyle - it’s also deeply influenced by hormones, which naturally fluctuate with age. Oestrogen, in particular, is important for collagen production and so as oestrogen levels decline with age - especially during perimenopause and menopause - collagen synthesis slows, leading to thinner skin,  joint issues and reduced bone strength. This hormonal ebb and flow is why we naturally lose around 1% of collagen per year after our mid-20s, with an even sharper drop for women post-menopause. 

6 Ways to Support & Protect Collagen Levels.

1. Stress & Sleep Support

Collagen, much like other parts of your body, thrives when you’re in a relaxed, well-rested state. Stress and poor sleep may chip away at your body’s ability to rebuild collagen and so the antidote to this is taking time out to pause, wind down and ensure you get enough sleep. Try incorporating magnesium-rich supplements and foods like leafy greens, dark chocolate and almonds into your evening routine to help your body relax. Adaptogens like ashwagandha and Reishi can help to balance stress hormones, keeping your body in repair mode. Deep sleep is when your body works its restorative magic, so focus on a consistent bedtime, reduce screen time in the evening, and create a calming, cool space to drift off.

Rest Ritual - Optimising Your Evening Routine

2. A Nutrient-Dense Diet

What you eat, quite simply becomes part of you - and your body needs the right nutrients, in the right amounts to build strong, resilient collagen. Nothing profound here, the best way to ensure your body has the building blocks it needs is by filling your plates with high quality protein, vitamin C, zinc, and copper. Hydrolysed collagen peptides, bone broth, wild salmon, eggs, and organ meats are excellent sources of the amino acids essential for collagen synthesis, while berries, citrus fruits and leafy greens provide antioxidants to protect your collagen from breakdown and help to protect it from the sun's UV rays. One easy, nourishing step? Start your day with a cup of Matcha. The catechins in matcha help protect your collagen from oxidative damage and may help reduce glycation, preserving collagen’s structure.

Speaking of drinks, enjoying a few alcohol-free nights can give your collagen a much-needed break, allowing it to repair and regenerate. Mocktail Recipes with skin supportive nutrients? Now you’re speaking our language. 

3. Collagen Peptides

When it comes to boosting collagen, hydrolysed collagen peptides are your secret weapon. These tiny, easily absorbed peptides get straight to work, helping your body to produce more collagen across your skin, joints, bones, and tissues. They’re super easy to incorporate into your day; stir a scoop into your morning smoothie, coffee or water for an effortless collagen boost. By making collagen peptides a daily ritual, you’re giving your body a steady stream of the building blocks it needs to stay strong and youthful and research shows the compound benefits of consistent use over time. 

4. Cellular Hydration + Omegas

Hydration isn’t just about drinking water - it’s about ensuring your cells are well-hydrated, which is essential for keeping your collagen plump, flexible, and resilient. Adding electrolytes to your water on occasion supports optimal hydration by bringing water into cells, helping to balance minerals, keeping skin and joints hydrated. Adding healthy fats to your diet is just as important - omega-3 fatty acids found in wild fish, algae oil, or chia seeds help to nourish the skin’s lipid barrier, prevent collagen degradation, and support the overall health of your tissues. 

5. Urban Life Hacks & Clever Light Exposure

Whilst excessive sun exposure can be damaging to collagen, intelligent sunlight time can be super beneficial. Certain light spectrums have an incredible effect on collagen - red light therapy, in particular, stimulates collagen renewal and helps your skin repair itself. Morning sunlight is another simple, effective way to support collagen, as it helps your body produce vitamin D, which is vital for strong bones and tissues. Morning sunlight also has gentler UV rays, allowing your body to absorb that vitamin D without causing damage to your skin’s collagen. Sunlight also triggers the release of serotonin, which helps regulate mood and stress. Lower stress levels = lower cortisol = better skin health and collagen preservation. Invest in a good mineral based SPF to protect those fibroblasts further. 

To minimise pollution’s impact on your collagen, rethink your daily routes - walk on the inner side of the pavement, away from traffic, to reduce direct exposure to vehicle fumes. Whenever possible, take breaks in nature and choose green spaces over busy roads to limit contact with airborne pollutants. Indoors, air-purifying plants like snake plants can help improve air quality, offering an extra layer of defence.

6. Cold & Heat Therapy 

Extreme temperatures of hot and cold is a fantastic, though often overlooked, tool for supporting collagen. Cold exposure, like a quick cold shower or ice bath, triggers your body’s repair mechanisms, stimulating collagen production and strengthening connective tissue. Not only does it support skin elasticity, but it can also help with joint health and recovery. Sauna, on the other hand, activates Heat Shock Proteins (HSPs), which help repair damaged proteins, including collagen, and improve overall cellular resilience.

Your body is constantly remodeling and renewing itself - and collagen is at the heart of that process. By making small, daily choices that nourish rather than deplete, you create a foundation for strength, resilience, and longevity.