How to Protect Your Collagen (and Keep Your Skin Firm)

Collagen is the protein that keeps skin firm, smooth and bouncy. Think of it as your skin's scaffolding. The catch? Your body starts making less of it from your mid-twenties, and the drop speeds up from your forties. Here's why it happens, and what you can actually do about it.

Why we lose collagen

Collagen gives structure to your skin, bones, tendons and ligaments. As production slows, it shows up as fine lines, loss of firmness and skin that doesn't bounce back quite like it used to. A few things speed that up:

• Time: Natural ageing means slower collagen production, full stop.
• Sun: UV exposure breaks down the collagen you have and slows new production. It's the biggest factor you can control.
• Lifestyle: Smoking, poor sleep, stress and a low-nutrient diet all take their toll.
• Hormones: Falling oestrogen during perimenopause and menopause causes a noticeable dip.
• Pollution: Environmental stressors wear down collagen fibres over time.

What you can do

You can't stop the clock, but you can protect what you've got and give your skin what it needs to keep making more.

Wear sunscreen every day. If you only do one thing, make it this. Use a broad-spectrum SPF daily, rain or shine, and add a hat and shade when the UV is high (which in NZ is most of the year).

Use proven actives. Vitamin A (retinoids) is the gold standard for supporting collagen renewal, and vitamin C and peptides are great supporting players. Keep your routine simple: a gentle cleanse, your actives, and a good moisturiser to support your barrier. Go easy on exfoliation, as over-doing it can do more harm than good.

Eat for your skin. Your body needs raw materials to build collagen: protein, vitamin C, zinc and copper. Load up on fish, eggs, lean meat, legumes, citrus, berries, leafy greens, nuts and seeds.

Keep skin hydrated. Well-hydrated skin looks plumper and functions better. Drink water throughout the day, and use a hydrating serum or moisturiser to lock moisture in.

Consider a supplement. Collagen powders and capsules are popular, and some studies suggest they can improve skin hydration and elasticity. If you try one, look for hydrolysed collagen with types I and III, the most abundant types in skin.

Protect your sleep and manage stress. Chronic stress and poor sleep speed up collagen breakdown. Make time for whatever helps you switch off, whether that's a walk, yoga, a book or an early night.