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Collagen Levels Decline as You Age: What to Do About It

By Jill Levy

April 9, 2025

Did you know that collagen is the second most common substance in the body, second only to water? And that collagen is also the most abundant protein in the human body, making up nearly 30 percent of all the proteins in the body?

This structural protein is found throughout the body — in our skin, ligaments, tendons, cartilage and bone. Its fiber-like structure helps make our connective tissue, but as we age, our natural collagen production begins to decline. This is completely normal. 

The human being can give the body certain “building blocks” to make its own collagen through specific diet changes and careful supplementation, similar to how our ancestors ate a collagen-charged diet full of broths and stocks to support the entire body. 

Today, however, dietary collagen is virtually non-existent in the American diet. Because of that shortfall, we’re often feeling it in our gut and joints — and noticing it on our skin, such as “crow’s feet” and less skin elasticity, and even with our hair and its lack of thickness.

Let’s examine why you need collagen, why and when collagen levels can drop, and then what to do about it, including how to increase collagen levels.  

The role of collagen in the body

Found in our flesh, bones and connective tissue, collagen is like a glue that holds our bodies together. 

What is collagen exactly? Collagen is a protein made up of building blocks called amino acids, and this protein is responsible for the health of our joints, our skin elasticity (its stretchiness) and even contributes to our hair strength. 

Collagen resides in our muscles, ligaments, tendons, cartilage, bones and even blood. All of these areas of the body play incredibly important roles for our structural health:

• Our bones are living tissue and serve to provide overall structural support for the body.

• Ligaments are a type of connective tissue that attaches bones together and holds joints together, while tendons are bodily tissues attaching muscles to bones.

• Cartilage is the flexible connective tissue found in joints between bones and other bodily areas. 

Collagen also makes up about three-quarters of our skin. It functions to help skin retain and maintain its firmness and smoothness, while playing a large role in healthy hair and nails. 

Collagen levels as you age

Once we reach our 30s and 40s, nearly all women and men produce less collagen. In fact, sometime after the age of 20, collagen production naturally begins to diminish (sometimes by up to 1 percent each year). That shortfall can really add up over the years.  

Here's a brief, general overview of what happens to collagen levels and production in each decade of life:

• In your 20s: Collagen production is at its peak, so your skin is most firm and elastic. Your joints should also feel comfortable and mobile, so you likely recover from exercise easily.

• In your 30s: Collagen production begins to naturally slow down, so you may start to notice fine lines and wrinkles, as well as increased sensitivity to sunlight, products and other items that can impact the skin. You may also “feel it” more in your joints post-exercise.

• In your 40s: Collagen levels continue to decline, and skin may start to sag and lose elasticity, plus be drier. Your joints and ligaments may also feel less elastic. Your muscles may feel it, too.

• In your 50s: Collagen production decreases significantly, so your skin may become thinner, drier, “crepey skin” and more prone to wrinkles, lines and age spots. Your ability to recover from exercise may decrease, too.

• In your 60s, 70s and beyond: Collagen levels continue to decline, and skin may become more fragile as well as more wrinkled, red, dry and loose. Like in your 50s, you may need to focus on your joints, muscles and overall mobility during this life stage.

Other lifestyle factors can also lead to diminishing collagen levels, such as:

• Exposure to excess UV radiation: Prolonged exposure to the sun's UV rays can break down collagen fibers and accelerate the aging process.

• Environmental pollutants: Things like cigarette smoke and air pollution can contribute to collagen loss.

• Poor diet that lacks essential nutrients: Failing to consume enough vitamins C and A, zinc, manganese, copper, and protein can all hinder skin’s health. Not having bone broth, a common food back in the day, in another reason. Meanwhile, eating an inflammation-promoting diet can negatively impact collagen production and skin health.

• Excessive alcohol consumption: Alcohol can interfere with normal collagen synthesis.

• Genetic factors: Genetic factors can also play a role in collagen production.

Signs of reduced collagen production

What are the signs of lessened collagen production or resiliency? Signs of collagen loss can be subtle at first, but become more pronounced over time.

Here are some common areas that natural collagen loss as well as healthy collagen production can impact:

• Wrinkles and fine lines: Collagen loss can cause the skin to become thinner and less elastic, leading to wrinkles and fine lines, whereas healthy collagen production contributes to healthy, smooth skin.

• Sagging skin: You may notice skin losing some of its firmness and elasticity, leading to sagging or “crepey” skin, but healthy collagen levels help to support healthy skin elasticity.

• Dull, dry skin: Skin can lose its moisture, making it appear dull and dry, but healthy collagen levels can lead to moist skin and skin tone.

• Joint comfort impact: Collagen is an important component of cartilage, which cushions and supports joints. Collagen for joints? Yes, healthy collagen production is directly related to joint comfort and mobility. 

• Nails: Healthy nails, too, rely on healthy collagen production to remain strong. 

• Hair thickness: Hair that is thick and voluminous can thank healthy collagen production, too.

How to help boost collagen levels

1. Consume bone broth

Our ancestors followed earlier traditional diets that incorporated whole-animal eating. Simply put, they ate many animal parts — like skin, tendons and ligaments — that we now commonly avoid or discard.

Fortunately, it’s easier than ever to “get back to the basics.” A surefire way to increase collagen consumption is by making a homemade bone broth. It’s a health-conscious, delicious and cost-effective (no waste!) way to use parts of an animal that can’t be eaten directly. 

Bone broth is simply very good for you. As these inedible animal parts simmer for hours or days, they release collagen in an easy-to-absorb broth. (You can also simply mix Bone Broth Protein with water instead, including using in recipes. It contains three times more protein than bone broth and features collagen types I, II and III, along with glucosamine, chondroitin and hyaluronic acid.)

2. Take collagen supplements

Collagen supplements, like Multi Collagen Protein (with its 10 types of collagen from four food sources), are another easy way to increase your collagen intake. Make sure that you get your collagen powder from grass-fed, pasture-raised cows (raised without antibiotics or growth hormones), such as at Ancient Nutrition.

Ancient Nutrition also recently debuted a groundbreaking collagen supplement line called Multi Collagen Advanced. On top of the collagen benefits for one's skin, joints and gut, it also includes ingredients to help one lose weight and fat, gain muscle and strength, or even rapidly hydrate and promote healthy detoxification.

This collagen line also features Multi Collagen Advanced Longevity, which combines multiple ingredients backed by both centuries of traditional use and vigorous clinical studies, including human clinical trials. This supplement helps you feel more vibrant and younger by supporting cellular energy, radiant skin and flexible joints. Noticeable benefits may include visibly improved skin texture and reduced wrinkle appearance, more comfortable joints and less body fat.

Each Multi Collagen Advanced formula is packed with 10 types of collagen from 10 food-based sources, including six premium grass-fed organs as well as a unique, clinically studied blend of superfood ingredients

Collagen supplement powders can be conveniently mixed into smoothies, soups or even into baked goods to provide health benefits without adding any taste to your favorite meals.

Using a collagen supplement like Multi Collagen Protein or Multi Collagen Advanced is perhaps the most easy and effective way to help boost the building blocks of collagen levels, which can do the following:

• Support healthy skin, including skin elasticity and less visible crow's feet after just a week of usage

• Support a healthy gut and help gut lining integrity

• Support the health of your joints, tendons and connective tissue, impacting comfort and mobility

• Help promote healthy hair and nails

• Can assist in building muscle

• Supports the health of the heart and blood vessels

3. Eat foods that help promote collagen production

Food-wise, it’s also helpful to employ a nutrient-dense diet that includes lots of antioxidants and vitamin C — such as from fresh vegetables, fruits, herbs and spices — in order to maintain higher collagen levels. Vitamin C is required for the production of type 1 collagen, which is the most abundant form of collagen in the body.

In addition, consuming enough quality protein-rich foods and healthy fats also plays a role in supporting collagen synthesis.

Of course, you should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including supplementation.