Collagen 101 – Poosh

Ever wonder why your skin doesn’t bounce back the way it used to? Or why you’re just not as flexible as you used to be?

The answer may lie with collagen, the protein that keeps our skin firm, our joints flexible, and our connective tissues strong.

As we age, our collagen levels start to dip. But don’t worry, there’s good news! With the proper diet and lifestyle, you can slow collagen loss and keep your body feeling (and looking) years younger.

We asked functional medicine nutritionist Leona West-Fox CN, CH, FMCHC, to break down the basics of collagen.

Think of collagen like scaffolding that holds everything in your body together. “It’s the most abundant protein in the body. The word collagen is derived from the Greek words meaning ‘glue’ and ‘producing,’” says Leona. “Collagen is literally the glue that provides structure to the body.”

Beyond giving skin its youthful “bounce,” collagen plays a crucial role in strengthening ligaments and tendons, supporting gut health, and promoting mobility. It’s even found in scar tissue and wound dressings because it helps form fibroblasts—a supportive network that encourages cell regeneration. A strong dermis can also help reduce fine lines, hyperpigmentation from scars, and the dimpled texture of cellulite.

Our collagen levels start declining as early as our 20s. (Rude.) “Our collagen level peaks by our mid-twenties and then slowly declines,” Leona says. This process speeds up in a woman’s 40s and 50s, in part due to shifting estrogen levels.

But aging isn’t the only culprit.

Leona explains, “The number one thing that accelerates collagen loss is sugar, partially through a process called glycation, which acts like scissors to collagen, causing a break in elasticity.”

Other collagen-damaging factors include:

• Excessive sugar and processed foods
• Alcohol overconsumption
• Not eating enough protein
• A diet lacking vitamin C, copper, and zinc
• Chronic stress and inflammation
• Sleep deprivation

While some people have genetics on their side, the rest of us can be proactive. It’s entirely possible to “help maintain collagen intentionally through diet and lifestyle,” Leona says.

First up, the obvious—avoid the collagen-destroying habits mentioned above.

“Minimizing these triggers can help you preserve collagen and maintain a state of collagen in your body of someone 10 to 20 years younger,” Leona explains.

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Leona suggests focusing on two types of foods: those that contain collagen and those that support its production. Since collagen is found primarily in animal tissues, such as skin, bones, and tendons, there’s really no way to get straight-up collagen from plant foods. However, there are vegetarian-friendly foods that contain nutrients that help boost collagen production.

Collagen-rich foods:

• Bone broth
• Fish skin (opt for wild, low-mercury choices)
• Grass-fed beef

Collagen-boosting nutrients:

• Vitamin C: Bell peppers, kiwi, citrus fruits, broccoli, berries
• Copper and zinc: Beans, seeds
• Amino acids (glycine & proline): Meats, eggs

Vitamin C, in particular, is essential. “Vitamin C is the workhorse of collagen production for bone and joint health, as well as for beauty, skin, and hair health,” Leona says.

Her advice? “Don’t forget to eat your vitamin C-rich foods, take your vitamin C supplement, and apply a vitamin C serum to your skin to help slow the loss of collagen both internally and externally.”

Collagen loss is natural, but you can slow it down with the right diet and lifestyle changes. Brb, we’re off to add some collagen powder to our matcha latte.

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