Top 7 benefits of collagen for skin (and how to boost it naturally after 45)

As we get older, we start noticing changes in our skin - a little less bounce, a few more lines, a shift in glow.

And while there’s no magic potion to turn back time, there is one ingredient that plays a big role in keeping skin looking fresh, firm and vibrant: collagen.

Collagen is often talked about when it comes to skincare, but many people don’t realise just how central it is to skin health (or that we naturally produce less of it with age!)

From our mid-20s, collagen production begins to decline, and by the time we hit our 40s, that loss becomes more noticeable.

The good news? There are natural, effective ways to support collagen. 

In this article, we break down the top seven benefits of collagen for your skin, and share realistic tips to help your body keep making more of it. Whether you’re noticing early signs of ageing or just want to feel more confident in your skin, read on.

1. Collagen keeps skin firm and elastic

Think of collagen as the scaffolding that holds your skin up. It gives skin that supple, lifted look - the kind that snaps back when you smile. As collagen levels drop, skin becomes looser and more prone to sagging.

Boosting collagen helps improve skin elasticity, especially around delicate areas like the eyes and jawline.

✅ What helps: Vitamin C is essential for collagen production. Try adding more citrus, broccoli, or strawberries to your meals.

2. It visibly reduces fine lines and wrinkles

As collagen thins out with age, skin loses volume and fine lines become more noticeable. Collagen helps “fill in” those lines from within, creating a smoother, more even look.

In fact, clinical studies have shown that collagen supplements can reduce wrinkle depth and improve skin texture in just a few weeks.

✅ What helps: Protect your skin from UV exposure and pollutants, which accelerate collagen breakdown. This can be done by seeking the shade when possible, and also by using a toxin-free mineral SPF.

3. It boosts skin hydration and plumpness

Collagen works alongside hyaluronic acid (a naturally occurring molecule) to retain moisture in the skin. This is what gives skin that youthful, dewy glow. Without enough collagen, skin can become dry, dull, and thin.

✅ What helps: Stay hydrated, eat water-rich foods like cucumber and melon, and look for natural hydrating ingredients like aloe in your skincare.

4. It strengthens the skin barrier

The skin barrier is your body’s natural defence against bacteria, pollution and moisture loss. Collagen helps reinforce that barrier, making skin more resilient — especially important as we age and the skin becomes thinner.

✅ What helps: Avoid over-exfoliating, and look for barrier-repairing skincare with peptides.

5. It helps the skin heal faster

Whether it’s from a spot, a scratch, or a cosmetic procedure, your skin needs collagen to repair itself. Collagen plays a key role in wound healing and in regenerating new, healthy skin tissue.

✅ What helps: Zinc and amino acids like glycine and proline support repair - found in foods like spinach, pumpkin seeds, and select supplements.

6. It protects against visible signs of ageing

Collagen acts like a natural defence system against skin damage caused by environmental stress, such as sun exposure or pollution. It works to prevent skin from becoming rough, discoloured or prematurely aged.

✅ What helps: Antioxidants! Turmeric, green tea, and berries help protect existing collagen and slow breakdown.

7. It improves overall skin tone and texture

Less collagen can lead to skin looking tired, uneven, or lacking that “glow.” Supporting collagen production can improve overall texture, refine pores, and even help reduce pigmentation over time.

✅ What helps: Facial massage (even with your hands) can stimulate circulation and collagen production naturally.

So - how can you boost collagen after 45?

To summarise, here’s what the research suggests:

• Eat a balanced diet rich in vitamin C, protein, and antioxidants

• Stay hydrated and get enough sleep

• Protect your skin daily from the sun (yes, even in winter!)

• Consider collagen-boosting supplements if your lifestyle is hectic

Ageing is natural and a beautiful part of life, but how we support our bodies can make all the difference in how we feel (and look) along the way. Collagen plays a vital role in keeping skin healthy, strong and radiant. Plus, you're able to support your collagen production with science-backed, plant-based supplements should you wish to improve skin elasticity and hydration in a sustainable way. 

By understanding what it does and how to support it - naturally and consistently - you give your skin the tools it needs to glow through every decade.