Collagen: Our nutritional expert breaks down the secrets on how to up your anti-ageing protein naturally

From bone broth to gelatine, we get behind all the collagen marketing and show you how to implement the protein into your diet without breaking the bank on the supplements…

“Glass skin overnight”; “because glowy skin starts from the inside out”; “the secret to ageing your skin 10 years backwards”. These are just a handful of the millions of collagen videos circling the internet as we speak. The collagen market was valued at £4.3 billion in 2023, expected to reach £10.6 billion by 2033 according to Allied Market Research. Users are linking strawberry gummies, the viral Hailey Bieber collagen masks, and various supplements in a bid to sell you the ‘secrets’ to this thriving anti-ageing industry. 

Would you like to know what the secret actually is? Well, it all starts with knowing what collagen is first and foremost. It’s an elusive buzzword in the industry right now, often applied to various products marketed primarily towards women. It promises to turn back the ageing clock, and prevent it in young women, resulting in a wide market of those who feel they should be taking collagen products. However, collagen is simply a protein that exists within everyone’s bodies. So, no matter who you are, you should be thinking about collagen levels and how you can incorporate proteins into your diet. 

Collagen is one of the body’s building blocks, made up of amino acids absorbed from the protein we eat. It can be found all through our body, in our bones, muscles, and organs, and is most commonly in our skin, cartilage, and connective tissue. Helping with strength and elasticity, we can see where it develops into the protein to keep us young. 

So whilst collagen is a hot topic in the beauty sphere, there isn’t enough research to warrant the evidence that skincare actually penetrates the barrier to affect our collagen. As we are marketed pills, powders, and potions to promote anti-ageing techniques, could we be saving money and focusing on our diet to increase collagen naturally? Here, we chat to our nutritional lifestyle expert Marta Decarli all about collagen…

What is collagen?

Marta Decarli: Despite being a hot topic, it would surprise you how many people actually know what collagen is. I tested this theory by quizzing my Instagram followers, and only 25% knew the right answers!  

Collagen is the most abundant protein in the human body, making up about a third of our total protein content. It's a major building block of skin, bones, muscles, tendons, and ligaments. Think of it as the "glue" that holds everything together—in fact, the word comes from the Greek “kólla,” meaning glue. As we age, our natural collagen production declines, which is why it’s become a popular ingredient in supplements and skincare.

What foods can we find it in?
MD: You’ll find collagen naturally in animal-based products, particularly in parts of the animal we tend to eat less often:

• Bone broth (made from simmered bones and connective tissue)

• Chicken skin and cartilage

• Gelatine (used in jelly and gummy sweets)

• Fish skin

However, your body also needs nutrients that support collagen production, such as:

• Vitamin C (from citrus, bell peppers, berries)

• Zinc (in nuts, seeds, legumes)

• Copper (in shellfish, nuts, and seeds)

• Amino acids like glycine, proline, and hydroxyproline (found in eggs, dairy, and meats)

Collagen is typically marketed towards women, but should men also consider collagen?
MD: Absolutely. While collagen is often marketed to women, especially around anti-ageing, everyone needs collagen. Men also experience a natural decline in collagen as they age, which can affect joint health, skin elasticity, and muscle recovery. So yes, men can benefit from supporting collagen production, especially if they're active, recovering from injury, or looking to support healthy ageing.

What is the science behind collagen? How does it work in our body?
MD: When we ingest collagen—whether through food like bone broth or a supplement, it doesn't enter our body in its whole form. Instead, collagen is a large, complex protein made of three chains of amino acids tightly wound into a triple-helix structure. During digestion, this structure is broken down by enzymes in the stomach and small intestine into smaller chains called peptides and individual amino acids.

The key amino acids that make up collagen include:
Glycine – essential for the structure and flexibility of collagen
Proline – helps form the triple helix and supports skin elasticity
Hydroxyproline – a unique amino acid only found in collagen, which is key for stabilising its structure

Once absorbed into the bloodstream, these amino acids and peptides can be reassembled by your body to produce new collagen, but only if the right conditions are present. That’s where nutrients like vitamin C, zinc, and copper come in.

• Vitamin C is particularly vital—it acts as a co-factor in collagen synthesis, helping to convert proline into hydroxyproline. Without enough vitamin C, collagen formation is disrupted, which is why severe deficiency leads to scurvy (where connective tissues literally begin to break down).

• Zinc plays a role in cell regeneration and repair, and copper helps in cross-linking collagen and elastin for strong, elastic tissue.

This collagen production happens in specific tissues, depending on the body’s current needs, like repairing tendons after exercise, regenerating skin, or supporting gut lining integrity.

It’s also worth noting that some bioactive collagen peptides, when taken in supplement form, may act as signals—essentially telling the body that tissue breakdown is occurring, and it’s time to ramp up collagen production. This is one theory behind why some people report improved skin or joint health after consistent collagen supplementation, even though more long-term, large-scale studies are still emerging.

Is taking collagen directly better than eating protein?
MD: It depends on your goals. Collagen supplements may be helpful if you’re specifically targeting skin health, joint support, or recovery from injuries. Some small studies show that collagen peptides may help improve skin elasticity or reduce joint pain.
That said, eating a protein-rich, nutrient-dense diet will give your body the raw materials to make its own collagen naturally. So, if your overall protein intake is low, boosting that might be more important than adding a supplement.

Bone broth is a big topic of conversation when it comes to upping our collagen naturally. What can this do? Why is it so good for us?
MD: Bone broth is rich in gelatin, which breaks down into collagen-building amino acids like glycine and proline. It’s also hydrating, easy to digest, and can be comforting in colder months. While it’s not a magic bullet, it can be a gentle, natural way to support gut health, joint function, and collagen production—especially when part of a balanced diet.

Should we be focusing on protein for collagen? Or just look at our diets more holistically?
MD: Both! Protein is crucial, but collagen production also relies on a support system of vitamins, minerals, and lifestyle habits. For example:

• Smoking, stress, and high sugar intake can reduce collagen levels

• Getting enough sleep, hydration, and antioxidants helps protect collagen

So yes, a holistic approach is key: think whole foods, balanced meals, movement, and rest.

In your opinion, is collagen marketed towards women through anti-ageing as a bit of a fear-mongering tactic? How should we view collagen?

MD: Yes, there’s definitely some fear-based marketing at play—especially in beauty and wellness spaces. Women are often targeted with “anti-ageing” messages that can make ageing feel like a problem to be fixed rather than a natural, powerful transition.

Instead of seeing collagen as a “quick fix” to stop ageing, we should view it as one piece of a bigger picture: supporting our bodies with nourishment, movement, and care so we can age feeling strong, vibrant, and well. Collagen can be part of that—but it’s not the whole story. Especially because it's the body that decides how to use the collagen based on where you need it. Some of those amino acids might be used to help build or repair collagen-rich tissues, like your skin, joints, or connective tissue—but there’s no way to “send” collagen straight to the skin or wrinkles.

What recipes do you suggest to up collagen or protein?
MD: Here are a few simple, warm, nourishing ideas:

• Slow-cooked bone broth: Sip on its own, or use as a base for soups and stews

• Chicken soup with lemon and herbs: Combine bone broth, shredded chicken, and vitamin C-rich lemon

• Egg muffins with spinach and goat cheese: High in protein and easy to prep ahead

• Berry collagen smoothie: Add collagen peptides, Greek yoghurt, berries, and chia seeds

• Miso broth with tofu and noodles: Vegan-friendly and full of umami

• Homemade turkey meatballs with oats: Rich in glycine, protein, and satisfying

You can also try adding collagen powder to hot drinks like coffee, matcha, or a turmeric latte—it’s tasteless and blends easily.