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How to support your collagen from within for plump, glowy skin

How to support your collagen from within for plump, glowy skin

Published: 29/07/2025 | Author: Marlene Nordlander MSc, Registered Dietitian and Member of Oriflame's Nutrition Council

Collagen is one of your most powerful beauty allies! This remarkable protein plays a starring role in maintaining firm, plump, glowing skin – and its natural decline leads to the fine lines, wrinkles and sagging we start to notice with age. Let’s unpack what collagen really is, and how you can support yours to keep your skin looking its healthiest best.

So what actually is collagen?

Collagen is the most abundant protein in your body and acts like scaffolding that holds everything together – especially in your skin, joints, bones, muscles, and even your gut lining (Wakeman, 2021).
There are several types of collagen that serve different roles in the body.
• Type I & III are found in skin, hair, nails, bones, and blood vessels. These are great for beauty and skin health.
• Type II – is found in cartilage and joints. It’s more relevant for mobility and joint support.
As we age, our natural collagen production slows down – by about 1% every year from our mid-20s – contributing to visible signs of ageing like fine lines, wrinkles, and loss of elasticity (Varani, et al., 2006) (Shuster, et al., 1975).

Nourish your collagen with smart nutrition

Your body is naturally equipped to produce collagen by using amino acids, which are the building blocks of protein. This process is especially effective when paired with vitamin C, which plays a key role in normal collagen formation for skin, bones, cartilage, and more (EFSA, 2009). However, as we age, the skin's natural collagen production slows down and that’s when it becomes even more important to support your collagen network through smart, targeted nutrition.
Protein is crucial for maintaining skin's firmness and elasticity as we age (Park, 2015). To stimulate collagen production, make sure your diet includes a variety of protein-rich foods such as meat, fish, eggs, dairy, legumes, nuts, and seeds, along with vitamin C-packed fruits and vegetables, like citrus fruits, strawberries, broccoli and spinach.
You can also get pure collagen from food. Natural sources like bone broth, chicken skin, fish skin and bones, and gelatine provide collagen in various forms. However, these types vary in type and absorbability. That’s why hydrolysed collagen supplements – especially those designed for skin health – are a reliable and effective complement to your diet. Their small peptide size and targeted formulation have been shown to support visible beauty benefits like improved skin elasticity and reduced wrinkles (de Miranda et al., 2021).

Is collagen support right for me?

Everyone’s collagen production naturally slows down with age, but some people may benefit even more from collagen supplements – especially if you:
• are in your late 20s or older
• are exposed to UV light or pollution frequently
• experience high levels of stress
• eat a low-protein or nutrient-poor diet
Signs you might be low in collagen include dry or sagging skin, brittle nails, fine lines, joint discomfort, and slower healing.

Support plump, glowing skin with good lifestyle choices

Plump, glowing, healthy-looking skin is built on a strong foundation of glow-promoting lifestyle habits. Here’s how to help your skin naturally:
• Eat a varied and balanced diet high in protein and vitamin C
• Stay physically active – regular exercise improves skin structure and circulation (Qiu, et al., 2023)
• Manage stress – chronic stress raises cortisol, which can reduce collagen levels (Singh, 2016)
• Sleep well – aim for 7–9 hours – the skin repairs itself overnight (Lyons, et al., 2019)
• Protect against UV – use SPF daily – even on cloudy days. Sun exposure breaks down collagen (D'Orazio, et al., 2013)
• Avoid pollution – cleanse your skin regularly to limit free radical damage (Roberts, 2020)

Give your skin everything it needs to glow

Your skin tells the story of how you care for yourself — both inside and out. While topical skincare matters, it’s the nutrients you nourish your body with that create lasting radiance. Collagen – especially in its hydrolysed peptide form – offers a clinically-supported way to restore and maintain your skin’s ultimate glow. Combine it with a wholesome diet, physical activity, good hydration, stress management, quality sleep and limit exposure to sun and pollution – and you’ll be giving your skin exactly what it needs to stay strong, smooth, and luminous.

References

de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021 Dec;60(12):1449-1461. doi: 10.1111/ijd.15518. Epub 2021 Mar 20. PMID: 33742704.
D'Orazio J, Jarrett S, Amaro-Ortiz A, Scott T. UV radiation and the skin. Int J Mol Sci. 2013 Jun 7;14(6):12222-48. doi: 10.3390/ijms140612222.
EFSA Journal 2009; 7(9):1226. doi: 10.2903/j.efsa.2009.1226.
Lyons AB, Moy L, Moy R, Tung R. Circadian Rhythm and the Skin: A Review of the Literature. J Clin Aesthet Dermatol. 2019 Sep;12(9):42-5.
Park K. Role of micronutrients in skin health and function. Biomol Ther (Seoul). 2015 May;23(3):207-17. doi: 10.4062/biomolther.2015.003.
Qiu Y, Fernández-García B, Lehmann HI, et al. Exercise sustains the hallmarks of health. J Sport Health Sci. 2023 Jan;12(1):8-35. doi: 10.1016/j. jshs.2022.10.003.
Roberts W. Air pollution and skin disorders. Int J Womens Dermatol. 2020 Nov 25;7(1):91-7. doi: 10.1016/j.ijwd.2020.11.001.
Shuster S, Black MM, McVitie E. The influence of age and sex on skin thickness, skin collagen and density. Br J Dermatol. 1975 Dec;93(6):639-43. doi: 10.1111/j.1365-2133.1975.tb05113.x.
Singh, K. Nutrient and Stress Management. J Nutr Food Sci. 2016;6(4);1-6. doi: 2155-9600.1000528.
Varani J, Dame MK, Rittie L, et al. Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. Am J Pathol. 2006 Jun;168(6):1861-8. doi: 10.2353/ajpath.2006.051302.
Wakeman MA. Review of the Literature Relating to Collagen Hydrolysate and Its Potential Clinical Applications. J. Adv. Med. Med. Res. 2021 Jul 1;33(15):6-20. doi: 10.9734/jammr/2021/v33i1530981.

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