Collagen loss starts subtly, like a once-active group chat that now only sends birthday wishes. One day you wake up with springy knees and plump skin, the next your joints start creaking and your hair tie needs an extra loop. What’s happening? It’s collagen—the protein that keeps your skin firm, your joints cushioned, and your hair strong—which starts decreasing in your mid-20s.

No wonder collagen is everywhere these days—we’re adding it to coffee, drinking it on the go, and taking supplements like vitamins.

### What is collagen?
Collagen is the body’s most abundant protein, acting like a natural glue that holds everything together—your skin, bones, joints, and more. There are at least 28 types, but the main ones are:

– Type I: Makes up 90% of your body’s collagen—found in skin, bones, tendons, and ligaments.
– Type II: Supports cartilage and joints.
– Type III: Found in skin, blood vessels, and organs.

Your body produces collagen by combining amino acids (from protein-rich foods) with vitamin C, zinc, and copper. But after your mid-20s, production drops by about 1% each year.

As dermatologist Dr. Rinky Kapoor explains: “After your 20s, collagen decreases by 1% annually. By your 40s, the decline speeds up, leading to visible signs of aging.”

### What does collagen loss look like?

Skin: Less bounce, more sag
– Fine lines and wrinkles
– Loss of firmness and elasticity
– Dryness, dullness, slower healing

“Collagen balance in skin depends on production and breakdown,” says pharmacist Mercedes Abarquero Cerezo. “As we age, collagen-making cells slow down, while factors like sun exposure, stress, and hormones speed up its loss. The problem isn’t just less collagen—it’s weaker collagen.”

Hair: Thinner, slower growth
– More breakage
– Dry or irritated scalp
– Slower regrowth

Joints: More stiffness, less cushion
– Weaker cartilage
– Post-exercise soreness
– Slower recovery

Athletes and active people may notice these effects earlier.

### Beyond skin and joints: gut, bones, and mood
Collagen also supports gut health—some experts link its decline to digestive issues. Bones are 30% collagen, so less of it can weaken them over time. Early research even connects collagen to mood and energy through the gut-brain axis.

### Can you slow collagen loss?
You can’t stop it, but you can support production and protect what you have.

Eat collagen-friendly foods:
– Protein (eggs, fish, tofu) for amino acids
– Vitamin C (citrus, bell peppers) for synthesis
– Zinc + copper (nuts, shellfish) as helpers

Avoid collagen killers:
– Sugar and processed foods (damage collagen)
– Smoking and pollution (increase breakdown)
– Sun exposure without protection (UVA rays break it down)

### Do collagen supplements work?
The debate continues—some swear by them, others say food sources are better. The key is consistency and pairing them with a healthy lifestyle.

Bottom line? Collagen loss is natural, but smart habits can help keep your skin, joints, and hair stronger for longer.There’s increasing evidence that collagen supplements can be beneficial—as long as you keep realistic expectations. “Collagen peptides can improve skin hydration, reduce fine lines, wrinkles, and sunspots,” says Dr. Renita Rajan. “You may start seeing results in four weeks, but the full benefits take longer, usually around 12 to 16 weeks of consistent use.”

The type of collagen matters. Opt for hydrolyzed collagen (also called collagen peptides), which absorbs more easily, and look for added ingredients like vitamin C or hyaluronic acid to support collagen production.

It’s not a quick fix, but if you’re good at sticking to a daily supplement routine, it could be worth adding to yours.

Should you try collagen supplements?
Only if you want to. Losing collagen is a natural part of aging—not something that needs “fixing.” But if you’ve noticed changes in your skin, joint stiffness, or even less bounce in your hair, understanding what’s happening beneath the surface can be helpful.

Have a beauty or wellness trend you’d like us to explore? Email Vogue’s senior beauty and wellness editor at beauty@vogue.com.