Graceful #008 - The Collagen Issue: Inside-Out Strategies That Work
The Truth About Collagen
In many ways, you are what you eat. And while I won’t be morphing into a green smoothie anytime soon, the ingredients you put into your body really can change how it functions. That’s why, when I entered my 30s, I started paying closer attention to collagen.
Unfortunately as we get older, we bid farewell to the collagen stores we take for granted in our youth. The less collagen we have (and it’s worth noting it degrades at a rate of around 1% a year from our mid-20s onwards) the more laxity in the skin, and the larger pores and wrinkles appear. I like to think of collagen as the scaffolding that supports the skin, without it (or with less of it) the skin can lose its integrity and look and feel a little untethered.
Why Collagen Matters:
Collagen makes up about 75–80% of our skin, but it isn’t only about appearances. It’s the most abundant protein in the body, making up our bones, muscles, tendons, ligaments, and cartilage. Collagen is the matrix that holds everything together and therefore less about vanity and more about longevity overall. Naturally, as collagen declines with age, yes we see sagging skin but also weaker joints and ligaments, and even greater risk of injury or bone fractures, which becomes increasingly important as we get older (and for women escalates as we near the menopause, as decreases in oestrogen impacts our bone density too).
So, What Can We Do?
Collagen is built from amino acids, the building blocks of protein. Losing collagen means losing structural support — which is why treatments like some treatments, lasers, topicals like retinoids, and some newer injectables are targeting collagen stimulation (I’ll save this for another newsletter). But one of the best (and underrated) ways to support collagen long-term is from within: eating enough of the right foods, and the ultimately the right kinds of protein.
When most people think of protein, they think of meat (and gym bros). Yes, animal protein is highly bioavailable, but it’s not the only option. Overconsumption of meat — particularly processed meats like sausages, ham, cured meats; has been linked to inflammation in the body; you’ll recall I wrote directly about the impacts of this on how we age a few weeks ago. Interestingly though, studies show that unprocessed, grass-fed beef doesn’t carry the same inflammatory risk. While I haven’t found evidence that meat quality directly changes collagen production, animals fed on their natural diets (grass-fed, pastured, or wild-caught) generally contain more anti-inflammatory omega-3s and fewer omega-6s, making them a better choice overall. If your budget allows, higher-quality, where possible - organic meats are worth the investment.
In my view, people in the Western world; UK and US in particular tend to overdo meat consumption. Personally, I like to keep red meat in meals to 1–2 times a week and prioritise quality and origin — a habit shaped by my family’s New Zealand, agricultural roots perhaps (my mother often tells me I look like I need a ‘good roast’). I really admire those who are able to sustain a plant-based diet, but I also think that the way we eat needs to be highly individualised, and different people thrive on different kinds of diets; so it has to come from an individual decision based on how you feel.
But collagen support goes far beyond just meat. Bone broth, for example, is a traditional way to add collagen to your diet long used in Eastern cultures - I have a video recipe here, that my kids love with noodles. While controlled studies on bone broth are limited, many practitioners (including Dr. Kellyann Petrucci) highlight its benefits, there are large volumes of anecdotal evidence, and research on collagen peptides shows clear improvements in skin hydration, elasticity, and joint comfort. More on this below, I know supplements are sexier but hang in there.
Plant-based proteins are equally powerful and particularly important if you don’t eat meat. I love listening to Ella Mills’ podcasts, she repeatedly sings the praises of the ‘humble chickpea’ and I couldn’t agree more. Nuts (almonds, walnuts, pistachios, Brazil nuts), seeds (pumpkin, chia, hemp, sunflower), and legumes (lentils, chickpeas, beans) provide amino acids plus fiber, minerals, and antioxidants — all essential for collagen synthesis and healthy ageing. Concerns about ‘anti-nutrients’ (eg. lectins, there is fear they can interfere with the absorption of other important nutrients) in legumes are mostly overstated, especially when properly prepared (soaked and sprouted) or canned (typically are already treated in a way that neutralises these).
Soybeans are also important, but more often now genetically modified; and white the jury is still out on the long term impact of GMO foods, there does seem to be some cause for concern so again, look for organic where possible. In saying this I believe the actual food you eat is more important than whether it’s organic or not; I would rather my children ate a conventionally grown apple than an organic cookie.
Antioxidants & Beta-Carotene
Collagen doesn’t act alone; it’s important to think more broadly to protect it in regards to our diet. Antioxidants protect collagen from damage, while beta-carotene (a vitamin A precursor - think retinol in skincare) actively supports collagen synthesis. Another good reason aside from seeing in the dark, to eat your carrots! Studies show diets high in fruits, vegetables, legumes, and olive oil are linked with slower visible ageing too.
A large international study found people consuming more vegetables, legumes, and olive oil showed a statistically significant slower ageing process compared with those consuming more butter, margarine, milk, and sugar. Hence the ‘Mediterranean diet’ is so popular.
A U.S. study of over 4,000 women aged 40–74 found higher vitamin C intake correlated with fewer wrinkles, while higher fat and carbohydrate intake was linked with more.
So yes — it seems the fruit and veg on your plate really do show on your face.
Key Collagen-Boosting Foods
Proteins: chicken, eggs, salmon, lentils, beans, nuts, seeds, yoghurt, tofu, tempeh
Beta-carotene sources: carrots, pumpkin, sweet potatoes, apricots, leafy greens, mango, papaya
Extras: bone broth, olive oil, vitamin C-rich fruits
Supporting collagen is about more than aesthetics — it’s also about maintaining our overall strength, muscle and bone health, and generally our resilience as we age.
Collagen Supplements: What the Research Shows
I know this is what you’re all waiting for; I’m constantly asked about supplementing collagen and whether it’s worthwhile - so here’s the scoop. Collagen supplementation has been controversial; the research has been mostly anecdotal, but more recently growing evidence shows clear benefits for skin and joints. Hydrolysed collagen (also called collagen peptides) is broken down into amino acids and peptides, which are absorbed into the bloodstream and used by the body.
Here’s what some now overwhelming research tells us:
2014 randomised, placebo-controlled trial: Women taking hydrolysed collagen for 8 weeks saw a 20% reduction in wrinkles around the eyes, a 65% increase in procollagen type I, and an 18% boost in elastin levels compared with placebo.
2017 study: After supplementation, researchers detected collagen-derived peptides in skin tissue itself, showing that collagen taken orally can reach and act directly on the skin.
Placebo-controlled clinical trial: Participants who supplemented with collagen showed improved skin hydration and increased collagen density, compared with those taking placebo.
6-month trial: Women supplementing with collagen showed a significant reduction in the appearance of cellulite and improvements in skin texture.
2021 meta-analysis of over 1,100 participants: Confirmed that collagen supplementation leads to fewer wrinkles, better hydration, and improved elasticity after 90 days of use.
TLDR? If you look at all of this research together, it suggests that collagen peptides don’t just survive digestion — they circulate, reach the skin, and can visibly improve its structure.
What I do caveat with all my clients however, is that results and the timeline will always differ from person to person based on their starting point; diet, skin conditions and overall health. As discussed earlier, collagen is prevalent throughout the entire body, and the skin eats last in regards to survival (of which our body is always prioritising, ie; perhaps your vital organs or joints are being repaired, rather than your hair, skin and nails). Your collagen may be reaching parts of your body that are not visible; so invest knowing you may not see drastic changes on your face.
Choosing the Right Collagen
Not all supplements are equal. Look for hydrolysed collagen peptides from reputable brands that third party test for ingredient safety, purity and heavy metals. You’ll also want to ensure it includes a Vitamin C to aid absorption, and choose a product format (powder, capsule, liquid) that suits your lifestyle, and increases the likelihood you’ll be consistent. Just like exercise, diet, and skincare; you won’t see results unless you’re taking it daily.
Bovine collagen (from cows) provides type I & III — best for skin, hair, nails, muscles.
Marine collagen (from fish) is rich in type I — excellent for skin, particularly fine lines and hydration.
Both can be effective; the best choice often comes down to your dietary preference and goals. I have a few options in my supplement post here, or I’d be happy to chat to you directly about what suits you more broadly.
From My Desk This Week:
One product I’m loving: You’ve probably heard me mention this before when talking about some of the reasons we age faster than we should. In theory, a well-balanced diet should give us all the nutrients we need — but with modern food quality, soil depletion, and the realities of daily choices, it’s not always that simple. I’ve been an ambassador for Nuzest for a few years now (and a paying customer long before that). They were one of the first to bring out a greens powder, and in my view, nothing else really compares for quality and value. Their Good Green Vitality powder has become a daily staple for me — an easy smoothie addition, perfect for someone who struggles to stay consistent with lots of tablets (me!). This works as a multivitamin replacement if you’re more likely to use it in this way; I like to think of it as insurance alongside diet. With 75 ingredients, it covers essential vitamins and minerals, probiotics for gut health, adaptogens, and superfoods I wouldn’t otherwise get from meals. If you’d like to try it, you can use my code CPSKIN for a little discount (disclosure: affiliate partner).
What I’m reading/listening to: I’ll be honest, I haven’t been the biggest fan of the Diary of a CEO podcast recently. For me, some of the conversations feel a little too intense, and I find the tone doesn’t always support my nervous system. I love being informed, but I prefer when information is shared in a more practical, less fear-driven way and honestly for women’s health in particular, I think there are some other amazing options out there. That said, one episode earlier this year really stood out and is worth sharing which came up in clinic with a client last week: Steven Bartlett’s conversation with Dr. Stacey Sims on women’s health. I found it fascinating — particularly around how we can adapt movement and nutrition in line with our cycle, and as we approach menopause. They also explored niche but important topics like hot and cold therapy, meal timing, sleep, PCOS, supplements like creatine, and how men and women may need to approach wellness trends differently.
In the media: Lately I’ve noticed beauty showing up in spaces that once felt very masculine — sport being the latest example. When I went to Wimbledon a few years ago, I was surprised by the presence of beauty: sponsored booths for a quick blow-dry, influencers promoting their ‘courtside picks’ and SPF brands everywhere. Now it’s moving beyond one-off activations into long-term sponsorships, especially in women’s sport as viewership grows. It makes sense — beauty brands get access to an engaged audience while aligning with the cultural rise of women’s sport. Recent examples are Charlotte Tilbury partnering with Formula 1, Glossier with U.S. women’s basketball, and e.l.f. Beauty (who recently acquired Rhode) with Arsenal Women’s Football. My personal favourite moment though is Ilona Maher wearing a red lip; Maybelline to be exact, for the opening game of the Rugby World Cup. Beauty is no longer just found in magazines on supermodels and I’m here for it (a great read on this here).
Small shift to try this week: Feeling exhausted? Same. September always seems to come with this pressure to ‘reset’ — get organised, eat healthier, clear the to-do list, and basically sort your whole life out before Christmas. It can feel like everything suddenly speeds up. Add in a couple of astrological eclipses this month (I know nothing about them, but I’ll happily blame my mood on the stars) and it’s a lot. One small shift that’s helped me: challenge the “all or nothing” mindset. You don’t have to have it all figured out just because it’s a new season. Progress counts, even if it’s slow (and often it’s the most sustainable).
As always, I hope this helps us all navigate some popularised topics around ageing with intention and ease. I’d love to hear your questions or any topics you’d like me to break down in future newsletters, just reply to this email.
With grace,
Charlie x
PS: Please forward this email on to anyone you think might find it insightful. They can sign up here, and read past issues here.
