Collagen is the most abundant protein in the human body and plays a key role in the structure and elasticity of the skin, the strength of joints, tendons, muscles and even bones. With age, its production naturally decreases, leading to visible and noticeable changes in the body. Understanding this process is crucial for anyone who wants to maintain their youthful appearance and good health for longer.
What is collagen?
Collagen is a fibrillar protein that makes up about 30% of the total proteins in the body. There are over 20 different types of collagen, but the most common are types I, II and III. It builds connective tissue, skin, cartilage and tendons. The body synthesizes it from amino acids (mostly glycine, proline and hydroxyproline), in the presence of vitamin C.
How does collagen production change with age?
Up to the age of 25
This is the “golden age” for the skin – the body produces an abundance of collagen. The skin is firm, elastic and wrinkle-free. Joints and muscles function effortlessly.
Between 25 and 35 years
Around the age of 25, the initial and almost imperceptible decrease in collagen production begins – by about 1% per year. This leads to the first fine lines and loss of skin radiance.
Between 35 and 50 years
The process of collagen loss accelerates, especially in women. At this age, a more pronounced loss of facial volume, sagging, wrinkles and joint pain are already observed.
After 50 years
After menopause (especially in women), collagen can decrease by up to 30% in just 5 years. The skin becomes thinner, drier and less elastic. Problems with joints, vision and even bone density appear.
Factors that accelerate collagen loss
Sun exposure (UV radiation) – Breaks down collagen fibers and accelerates skin aging.
Smoking – Inhibits collagen synthesis and damages existing fibers.
Excess sugar and fast carbohydrates – Cause glycation – a process that makes collagen hard and inelastic.
Stress and lack of sleep – Reduce the body’s ability to regenerate.
Nutrient Deficiencies – Especially Vitamin C, Zinc, Copper, and Protein.
How to stimulate collagen production with age?
Nutrition
Foods rich in vitamin C: citrus fruits, kiwi, peppers.
Sources of amino acids: meat, eggs, fish, bone broth.
Foods with antioxidants: berries, green tea, spinach.
Supplements
Hydrolyzed collagen (collagen peptides) has been shown to increase skin density and elasticity.
Vitamin C, hyaluronic acid, zinc – in combination with collagen supplements.
Lifestyle
Avoid smoking.
Moderate sun exposure + use of SPF.
Get enough sleep, exercise, and reduce stress.
Procedures in aesthetic medicine
Microneedling, laser therapies, radiofrequency lifting – they all stimulate the synthesis of new collagen.
As we age, collagen loss is inevitable, but controllable. With the right approach, awareness, and an adapted lifestyle, we can significantly slow down the aging process and preserve both our beauty and health. Understanding this mechanism is the first step towards a longer and more fulfilling life.
