Collagen is the most abundant structural protein in the human body, acting as a key building block for skin, bones, muscles, tendons and connective tissue. Think of it as the scaffolding that holds everything together – providing visible strength, elasticity and structure to your skin.

There are at least 28 known types of collagen, but the most common are:

• Type I: Found in skin, bones, tendons, accounting for around 90% of the body’s collagen.
  
• Type II: Found in cartilage.
  
• Type III: Found in skin, muscles, and blood vessels.
  
  

By the time we reach our 30s, the body's ability to produce and maintain collagen begins to wane, manifesting visibly as fine lines, sagging and a ‘tired’ appearance. Fortunately, with the right lifestyle amendments and supplements, collagen levels can be not only supported, but replenished.

1. Prioritise Nutritional Density

The skin is a mirror of internal health. A diet rich in high-quality proteins, antioxidants, essential fatty acids and micronutrients provides the foundational elements necessary for collagen synthesis – elevate your plate with colour, variety and whole food complexity. (We love wild salmon, kale and quinoa for a quick collagen-supporting dinner.)

2. Embrace Smart Sun Exposure

UV radiation is one of the most aggressive extrinsic factors in collagen degradation. To counteract this, remember to use SPF on all exposed skin, year-round, rain or shine.

3. Adopt Low-Inflammation Living

Chronic inflammation, whether from stress, poor diet, alcohol or even environmental pollution, creates a hostile internal environment for your body’s own collagen. To reduce inflammation, try reducing stress (we love a good reformer Pilates class), swap your cocktail for a mocktail and embrace in-season fruit and vegetables.

4. Refine Your Sleep Hygiene

Sleep is an anabolic state, when growth hormone peaks and tissue repair is at its most active. Deep sleep stimulates the body's regenerative processes, including collagen production – make sure to get a full 7-9 hours with the right sleep routine for you.

5. Exercise with Intelligence

Weight-bearing and resistance-based movement not only builds lean muscle, but also promotes collagen synthesis at the dermal level. Moderate, regular exercise improves circulation and oxygenation, delivering nutrients to skin cells and enhancing overall tone and elasticity.

6. Support Skin Barrier Function

Topical skincare plays a supporting role. By reinforcing the skin’s barrier through hydration, moisturisation, and pH balance, you reduce trans-epidermal water loss and protect against environmental degradation. Our Skin Nutrients Facial Oil and Body Oil protects your skin barrier for a radiant complexion.

7. Limit Refined Sugars and Processed Foods

Glycation, the process by which excess sugar molecules attach to collagen and elastin fibres, renders them stiff and less functional. This results in prematurely dull, wrinkled and brittle skin – instead, cook your own meals and reach for less processed snacks like nuts, dried fruits and granola.

8. Foster Stress Resilience

Cortisol, the body's primary stress hormone, has been shown to inhibit collagen synthesis and degrade existing fibres over time, according to recent research. Incorporate restorative practices like yoga, mindfulness meditation, or even a simple coffee date with a friend to keep collagen where it belongs – in your skin.

9. Avoid Smoking and Excess Alcohol

Few lifestyle choices degrade collagen faster than tobacco smoke and excessive alcohol. Smoking introduces thousands of free radicals into the body, accelerating collagen breakdown. Alcohol dehydrates and deprives skin of critical nutrients – instead, fill your glass with zero proof beer or explore your local boozer’s mocktail menu.

10. Hydrate, Inside and Out

Collagen functions best in a well-hydrated environment. Internally, proper hydration ensures that nutrients can be transported to cells and waste eliminated efficiently. Externally, moisturised skin is more elastic, resilient, and better able to retain collagen. Make hydration an intentional ritual, keeping a refillable bottle with you, whether you’re on your morning commute or out at the shops.

After putting the ‘10 Collagen Commandments’ into practice (and supporting your skin’s own collagen production with our clinically proven Morning & Night supplement), consider adding a few new natural collagen support tools to your toolkit for enhanced results.

Bovine Collagen
New peer‑reviewed trials continue to affirm that ingestion of hydrolysed bovine collagen can enhance skin elasticity and firmness. A randomized, placebo‑controlled study published in Nutrients found that women consuming 2.5 g daily over eight weeks exhibited significant improvements in dermal collagen density and reduced wrinkle depth compared to controls.

Hyaluronic Acid
Long revered for its ability to hold 1,000 times its weight in water, hyaluronic acid, whether consumed or applied topically, remains a gold standard for skin hydration. 

Biotin
While high‑dose biotin is often associated with hair and nail support, emerging evidence highlights its role in skin health, particularly by supporting keratin infrastructure. 

Coconut Water
Rich in electrolytes, amino acids and micronutrients such as potassium and magnesium, coconut water promotes cellular hydration from within – and hydrated skin provides a more resilient framework for collagen maintenance. 

Tremella Mushroom (Snow Fungus)

This botanical marvel offers a polysaccharide profile that rivals hyaluronic acid in water retention and antioxidant capacity. Multiple studies document its efficacy in anti‑ageing, photoprotection, barrier support and collagen regeneration.

Morning & Night is the UK’s original and bestselling dual-dose longevity supplement, designed to help you look and feel your best as you age. Supporting your body’s own collagen with 28 biologist-selected Vitamins, Minerals, Amino Acids and Omega 3s, Morning & Night delivers proven results to skin – in our independent clinical trial, 92% noticed better skin with the support of our flagship Supplement