No matter your age, it’s never too late to start supporting your body’s production of collagen and to see the benefits in your skin, hair, and nails.
Collagen is the protein responsible for smooth and firm skin, resilient nails, and strong hair. The body’s natural supply starts to dwindle in your 20s, but throughout each decade, there are plenty of habits you can develop that protect the collagen you already have and boost your body’s level of production.
The collagen supplements we love for skin, nails, and hair
Before we get into the collagen-friendly habits for each decade, let’s talk about why we recommend a marine-based collagen supplement for the appearance and health of the skin, hair, and nails.
There are many different types of collagen throughout the body, but the skin, hair, and nails are richest in Type I collagen which is most abundant in - you guessed it - marine sources.
We love the two supplements below because they provide high daily doses of marine collagen in its most absorbable form, and they include vitamin C which not only helps the body absorb collagen, but assists in its production.
This powdered complex, made in Ireland, contains 8 active ingredients, including marine collagen, vitamin C, biotin, and hyaluronic acid, that all help maintain the structure, function, and beauty of the skin, hair, and nails.
This liquid marine collagen has a great lime flavour and is ready to mix into smoothies, yogurt, granola, or water. It offers marine collagen and vitamin C in liposomal form which ensures maximum absorption into the bloodstream.
Plent Pure Marine Collagen This marine collagen contains 100% natural acerola for added Vitamin C. This vitamin helps the body produce collagen that can help revitalize your skin naturally, regenerate your hair and nails and help with joint and bone health.
Looking for a broad-spectrum collagen that targets not just skin, hair, and nails, but joints, cartilage and muscles as well?
Although most people won’t see the effect of collagen decline until their 30s, collagen levels start to drop about 1% every year during your 20s. So this decade is all about maintenance and preventative care.
Start taking a daily marine-based collagen supplement as a proactive method to counteract collagen decline. Studies show that as little as 2.5 grams/day can produce skin benefits.
Make a habit of using SPF every day. You won’t see the effects until later in life, but the UV rays your skin absorbs now can accelerate the breakdown of collagen.
Something else that accelerates collagen breakdown? Smoking. Kick the habit now, or don’t take it up in the first place.
Mind your sugar and alcohol intake. Both cause inflammation in the body which depletes collagen and dehydrates the skin.
How to support collagen production in your 30s
In your 30s, it’s likely the first signs of skin aging start to show which can include dryer skin, pigmentation, fine lines, and the loss of firmness. Although studies have shown a peak in collagen content of the skin by age 34, there are plenty of ways you can promote your skin’s smoothness, radiance, and resilience.
Do all of the above, plus...
During this decade you may want to up your daily marine-based collagen supplement intake to 5g/day.
Adopt a gentle exfoliation practice once or twice a week to stimulate the skin’s cellular turnover (which has started to decline) and promote collagen production. Hannah recommends exfoliating with a Konjac Sponge: 'It disintegrates after about 6 months but you can just compost it then. Until then I used it every day, and it’s a fabulous gentle exfoliating sponge, perfect for using in the shower every morning.'
Bring on the antioxidants! High-quality supplements and a diet rich in colourful whole foods will give you a boost of antioxidants that fight oxidative stress, reduce inflammation, and boost your body’s collagen production.
Prioritise your sleep. Your body makes collagen while you sleep, but only if you’re getting at least 7-9 hours per night.
How to support collagen production in your 40s
If you haven’t started taking a marine-based collagen supplement, your 40s are a great time to start and see the benefits of increased hydration and reduced wrinkles. This is also the time to start preparing for the menopause, when collagen levels plummet by 30%.
Do all of the above, plus...
You may want to take a higher dose of your marine-based collagen supplement, anywhere from 10-15g/day.
Following the menopause, your body’s collagen will continue to decrease by 2% each year for the next 20 years. During your 50s, you may notice your skin easily tears and bruises and isn’t as quick to heal - signs of the thinning of the skin’s layers.
Do all of the above, plus...
Consider upping your daily dose of a marine-based collagen supplement to 10-20g/day.
Adopt a regular exercise routine of heart-pumping activities, like high-intensity interval training, as well as destress activities, like yoga, to promote skin health at the cellular level.
A daily facial massage helps flush out fluid buildup, boost blood flow, stimulate cellular turnover, and support collagen production. All you need is your (or a loved one’s) fingertips and a few simple massage techniques.
How to support collagen production in your 60s, 70s, and beyond
By your 60s, your body has lost around 50% of its collagen, and natural production levels are low, but there are plenty of ways to increase collagen in your body. At this point, your beauty ritual is all about protecting and fortifying the skin barrier function, which in turn helps the skin look and feel beautiful.
When bathing or showering, keep the temperature warm, not hot, to avoid drying out the skin.
Using a humidifier, especially during the dry winter months, can help your body stay moisturised.
When it comes to skincare, think natural, gentle, and deeply moisturising applied liberally and frequently. Consider going fragrance-free in all skin and haircare products, as added fragrance can irritate fragile skin.
You may want to wear gloves while gardening or doing housework to reduce cuts and exposure to cleaning solutions.
Habits for a lifetime of beauty
Any age is a good age to focus on increasing your body’s collagen to see an improvement in the look and feel of your skin, hair, and nails.
Hi Anita I think the Nature's Plus Collagen Peptides is a really good option as it combines all the different forms and it's ethically source and easy to take. Just add it to any hot milky drink (coffee or hot chocolate or coffee alternatives). Best wishes Hannah
Thanks
Kind regards
Anita Venter