Why Collagen Matters: The Protein Holding You Together

Collagen is the most abundant protein in your body, and it does more than most of us realise. It makes up roughly a third of the body's total protein and forms the scaffolding of your skin, tendons, ligaments, cartilage and bones. Think of it as the glue that keeps everything firm, flexible and in place.

The catch is that production slows as we age. From our mid-twenties onward, the body makes a little less collagen each year, and sun exposure, smoking, high-sugar diets and poor sleep speed up the decline. That's a big part of why collagen has become one of the most talked-about nutrients in wellness.

Firmer, more hydrated skin

Skin is where collagen's effects are best studied. Collagen gives skin its structure, and as levels fall, skin becomes thinner, drier and more prone to fine lines.

Several clinical trials and meta-analyses suggest that taking hydrolysed collagen daily for 8 to 12 weeks can modestly improve skin hydration and elasticity. The idea is that the small peptides it breaks down into may signal skin cells to ramp up their own collagen production. The effects are real but gentle: think subtle improvement, not a facelift in a jar.

Happier joints and stronger bones

Cartilage, the rubbery cushion that lets your joints glide, is built largely from collagen. Some studies have found that collagen supplements can ease joint pain and stiffness, both in people with osteoarthritis and in athletes who put their joints under heavy strain.

Bones benefit too. Collagen provides the flexible framework that minerals like calcium build on. A few trials in postmenopausal women have linked collagen peptides to improved bone mineral density, though larger studies are still needed.

Muscle, hair, nails

Collagen is a protein, so it contributes to your daily intake, and a handful of studies suggest it may support muscle gains when paired with strength training. It's not a complete protein, though, so it shouldn't replace sources like eggs, fish, beans or dairy.

Many people also report stronger nails and healthier-looking hair, and one small study found fewer broken nails after several months of use.

How to get more of it

You can support collagen from two directions: eating it, and helping your body make it.

• Collagen-rich foods: bone broth, chicken skin, fish with the skin on, and gelatin.

• Building blocks: vitamin C (citrus, peppers, berries), zinc, copper and plenty of overall protein, all of which your body needs to make collagen.

• Protect what you have: wear sunscreen, avoid smoking, keep added sugar in check and prioritise sleep.