The most abundant protein in the body, collagen gives the skin structure, strength and elasticity. Collagen is found all over the body, not just in your skin, it’s in your connective tissue, skeleton, eyes, blood vessels and more. It’s the glue that holds our whole bodies together. (literally the word Collagen is derived from the greek word Kolla which means glue, science is cool like that)

I imagine most of you are reading along because you are concerned about collagen and how it relates to your skin. 40% of our total body collagen is contained within our skin, in particular the dermis which is the second layer of skin (top layer is the epidermis which contains mostly keratinocytes) and it’s the collagen in this layer that gives our skin its structure and suppleness. As we age and collagen production decreases, our collagen also gets less flexible/ supple which is where we start to see more stubborn wrinkles (we might also start to feel this internally as joints stiffen etc … fun times)

Collagen is a type of protein, made up of amino acids*

(*explainer: amino acids are the building blocks of protein, some of which we naturally produce ourselves but others we need to get through food - this is why maintaining a healthy, protein rich wholefood diet is the best foundation for health and skincare.)

If you are feeding your body the right combination of nutrients then it can maintain your body inside to out, which means as we age and natural collagen production declines, the body prioritises the collagen we do make for more internalised functions so we need to be consuming more protein as we age, and go through key life stages such as pregnancy, postpartum and menopause, which makes a clear case for supplementing collagen on top of a protein rich diet.

Increasing collagen levels can help your skin look firmer, increase smoothness, and help your skin cells keep renewing and repairing normally.

Dermatologists and health care practitioners like FENN’s naturopath Alice Flannery recommend that ingestible collagen and protein is the most effective option for supporting skin, slowing signs of ageing and promoting repair. Technology to support the topical application of collagen hasn’t led to effective results yet, so while we can layer on co-factor ingredients through our skin care such as Vitamin C, zinc and copper which can be absorbed through our skin or consumed through food to ensure we are able to synthesise collagen to effective levels.

It’s also super important to manage your UV exposure, blood glucose levels, alcohol and cigarette exposure as these are well known for their negative effects on collagen production.

To improve your body’s collagen production you need to focus on the following:

The general rule of thumb is 1g per kg body weight (ie: a 60 kilo person requires at least 60 grams of protein per day) with extra required for periods of illness, injury, ageing, pregnancy, breastfeeding and fitness requirements (this is where consulting with a health professional can ensure you are actually getting the right amount of protein to support your body)

We recommend reacquainting yourself with what an ideal portion size of protein (animal or plant based) looks like; this link is a great resource for that. https://www.mindbodygreen.com/articles/high-protein-foods

Not all collagen and protein supplements are created equal. For the sake of skin health a hydrolysed collagen peptide supplement is the way to go.

*Studies investigating the anti-aging properties of collagen have found that 2.5–5 grams of collagen hydrolysate used among women aged 35–55 once daily for eight weeks can significantly improve skin elasticity, skin moisture, transepidermal water loss (dryness) and skin roughness, all with little to no side effects.

Collagen peptides contain the same exact set of amino acids and nutrients as collagen but have undergone a process called hydrolysis to break them down into shorter chains of proteins. Not only can hydrolyzed collagen be dissolved in both hot or cold water, we love to add to our morning lattes, smoothies or even stir into porridge or yoghurts - but it’s also much easier for your stomach to break down and digest.

• Our top picks:
  • Pearl Collagen
  • By Beth
  • Naturopathic Practitioner Grade Supplements such as Metagenics Biopure collagen and Designs for Health Whole Body Collagen which can be included in a prescription from our Naturopath Alice, or other allied health professionals.

1. Bone Broth

Made by simmering the bones, tendons, ligaments and skin over a period of several days, bone broth is a great source of collagen, along with several important amino acids. Bone broth is also available in powder, bar or even capsule form for an easy collagen food supplement to add to your routine.

2. Spirulina

This type of algae is a great plant-based source of amino acids like glycine, which is a key component of collagen. Spirulina can be found in dried form at most health food stores and makes a great addition to green smoothies, desserts or juices.

3. Cod Fish

Like most other types of white fish, cod fish is jam-packed with amino acids, such as glycine and proline. It’s also high in essential nutrients, such as selenium, vitamin B6 and phosphorus.

4. Eggs

Eggs and egg whites, in particular, are some of the top collagen foods thanks to their content of the amino acids that make up collagen, including glycine and proline. Using the whole egg instead of just the egg whites can also supply a steady stream of healthy fats and high-quality protein.

5. Gelatin

Gelatin is a type of protein derived from collagen, which is why it’s considered one of the top collagen-rich foods available. Gelatin can be used in cooking and mixed into soups, stews or broths to bump up the nutritional value of your meal. Gelatin supplements are also widely available in sheet, granule or powder form. The internet is bursting with easy recipe options for using gelatin.