Collagen, Aging, and Nutrition… Let’s talk!
Hi sagging cheeks, crepey skin, achy joints, and hair that suddenly feels… different. If you’ve been looking in the mirror lately and thinking, “When did THIS start happening?” you’re not alone.
One of the biggest reasons these changes show up (especially in our 40s and beyond) is collagen.
Collagen is the most abundant protein in your body. It’s what gives structure and strength to your skin, hair, nails, joints, bones, and connective tissue. Think of it as the internal support system that keeps everything lifted, cushioned, and resilient.
As we age, particularly during perimenopause and menopause, collagen production naturally slows. This can show up as sagging skin, fine lines, joint stiffness, slower recovery, and changes in hair and nails. Totally normal… but also something we can support.
The good news? Your body doesn’t just stop making collagen. It just needs the right nutrients to keep doing its job.
Vitamin C
Vitamin C is essential for collagen synthesis. It activates the enzymes that help link collagen fibers together, strengthening skin structure and connective tissue.
Top sources: citrus fruits, strawberries, kiwi, bell peppers, broccoli, Brussels sprouts
Protein (Amino Acids: Glycine, Proline & Lysine)
Collagen is built from specific amino acids—especially glycine, proline, and lysine. If you’re under-eating protein (very common in women), your body simply doesn’t have the building blocks it needs.
Top sources: poultry, fish, eggs, tofu, beans, Greek yogurt, collagen peptides
Zinc
Zinc plays a role in tissue repair and activates enzymes needed for collagen formation. Low zinc can mean slower healing and weaker skin integrity.
Top sources: pumpkin seeds, lentils, chickpeas, seafood, fortified cereals, beef
Copper
Copper helps collagen fibers form strong, stable cross-links—key for firmness and elasticity.
Top sources: nuts, seeds, organ meats, cocoa, shellfish
Vitamin A
Vitamin A supports fibroblast activity (the cells that actually produce collagen) and healthy skin cell turnover.
Top sources: sweet potatoes, carrots, spinach, kale, eggs, fortified dairy
Omega-3 Fatty Acids
Omega-3s don’t build collagen directly, but they reduce inflammation and support cell membranes—both crucial for collagen maintenance.
Top sources: salmon, sardines, flaxseed, chia seeds, walnuts
Antioxidants (Polyphenols)
Antioxidants protect the collagen you already have from breaking down due to stress, inflammation, and sun exposure.
Top sources: berries, green tea, dark chocolate, pomegranates, colorful vegetables
Why Collagen Support Needs to Be Personal
Here’s the part most people miss: collagen support isn’t just about taking a powder. Without enough protein, vitamin C, minerals, and anti-inflammatory nutrients, your body can’t actually use collagen effectively.
As a dietitian and esthetician, I see this all the time. When nutrition is personalized—especially during hormonal shifts—skin, joints, and overall tissue health respond differently. What works for one woman may not work for another, and that’s where individualized guidance really matters.
Supporting collagen isn’t just about looking good. It’s about keeping your body strong, flexible, and resilient so you can move, heal, and age with confidence—from the inside out.
