The Ultimate Guide to Collagen for More Beautiful Skin

The Ultimate Guide to Collagen for More Beautiful Skin

by Kasper Lindgren on Jun 08, 2024

Read through by Dorthe Kristensen

Hairdresser and former co-owner of the award-winning hairdressing chain Zoom by Zoom
With many years of experience in the hairdressing industry, Dorthe has advised many customers about hair and hair care. Dorthe has read through this blog entry to ensure high quality and professionalism. This blog post is professionally updated on June 8, 2024.

Table of contents

All About Collagen: The Ultimate Guide to Skin Health

In the quest for youthful skin and a healthy-looking body, many of us have turned our attention to collagen, a protein at the centre of our body's elasticity and beauty. Over time, our skin loses its strength and glow, often leading to wrinkles and fine lines.

This is a problem that affects many, but what can you do about it?

Interestingly, collagen makes up to 35% of the entire body's protein content, making it the most abundant protein in our system. This guide will take you through everything you need to know about collagen: from how it affects your skin health to ways to increase collagen production and reduce signs of ageing.

We'll also cover different ways to include this essential protein in your diet for maximum results for your skin.

Read on to learn more about collagen.

Article summary

  • Collagen is a crucial protein for skin health and Danes can boost their collagen production by eating meat, fish and fruits and vegetables rich in vitamin C.
  • Protection from UV rays and the use of sunscreen can prevent the breakdown of collagen in the skin, which leads to wrinkles and loss of elasticity.
  • Collagen powders and supplements provide an easy way to add extra collagen to the body, both to strengthen the skin and support joints.
  • Vitamin A and vitamin C are important for maintaining normal collagen production in the skin, which can be achieved by including certain foods in your diet or using supplements.
  • Dermaroller and microneedling treatments can be effective in stimulating the body's collagen production, reducing signs of ageing and improving skin texture and elasticity.

What is collagen?

Collagen is an important protein in our body that gives structure to the skin and keeps it firm and elastic. It is made of amino acids and forms a significant part of our connective tissue.

What is collagen made of?

Collagen is primarily made up of amino acids, which are the building blocks of protein. In particular, it contains glycine, proline and hydroxyproline, which help give skin its firmness and elasticity.

This unique cocktail of amino acids makes collagen fundamental to skin health, supporting hair growth and natural production in the body.

In the human body, collagen production takes place in fibroblasts, cells that play a central role in the development of connective tissue. With age, this production slows down, leading to signs of ageing such as wrinkles and reduced skin elasticity.

The anti-ageing properties of supplements like collagen powder can support this slowing natural production, helping to maintain the skin's youthful radiance.

Where do we get collagen from?

Collagen is found naturally in our bodies and is produced by different types of food. Meat and fish are good sources of collagen as they contain a high concentration of the proteins needed to produce collagen.

Fruits and vegetables such as berries, citrus fruits and red bell peppers contain vitamin C, which is essential for maintaining healthy collagen production. These foods, along with supplements such as collagen peptides and tablets, can help strengthen skin elasticity and firmness.

By incorporating these sources of collagen into your diet, you can help maintain skin health and support the body's natural production of this important protein.

The difference between marine collagen and bovine collagen

Marine Collagen:

  • Source: Extracted from fish, especially fish skin and scales.
  • Benefits:
    • Absorption: Has a lower molecular weight, making it easier for the body to absorb.
    • Skin: Improves skin elasticity, reduces wrinkles, and promotes healthier skin.
    • Eco-friendly: Sustainable as it is often utilised from fishing industry waste.

Normal Collagen (Typically Bovine Collagen):

  • Source: Extracted from cattle, often from skin, bone and cartilage.
  • Benefits:
    • Joints and Bones: Supports joint and bone health, helping to improve flexibility and strength.
    • Skin: Improves skin texture and moisturisation.
    • Bioavailability: Well absorbed by the body, but has a higher molecular weight compared to marine collagen.


Marine Collagen is known for its ability to be absorbed faster and more efficiently into the body due to its smaller molecules. This makes it particularly beneficial for skin health as it can reach the deeper layers of the skin and promote the production of new collagen fibres. The result is often improved skin texture, increased elasticity and reduction of fine lines and wrinkles. In addition, marine collagen is sustainable as it is often a by-product of the fishing industry, which means it has a smaller environmental impact.

Normal Collagen, which often comes from cattle, is also effective but has larger molecules, meaning it can take longer for the body to fully absorb it. This type of collagen is great for supporting joints and bones as it helps rebuild cartilage and improve joint mobility. It's also beneficial for skin health, but the effects may be slower to be seen compared to marine collagen.


The choice between marine and normal collagen depends on your personal needs and preferences. If you're looking for faster absorption and primarily want improvements in skin health, marine collagen may be the best choice. If you focus on joint and bone health, normal (bovine) collagen may be more appropriate. Both types of collagen offer significant health benefits and it may be worth trying both to see what works best for you.

Types of collagen

Collagen comes in different types in the body, including types I, II and III. Type I collagen makes up the majority of collagen in the skin, tendons and bones. Type II collagen is primarily present in cartilage, while type III collagen is found in blood vessels and other tissues.

These different types of collagen play a crucial role in maintaining the firmness, elasticity and structure of the skin, as well as supporting the health of cartilage and bones.

The different functions of collagen types depend on their location in the body, which means they have unique benefits and properties. For example, type I collagen contributes to skin firmness and resilience, while type II collagen supports joint flexibility.

For maximum health benefits, it's important to choose a supplement or skincare product that targets the types of collagen that your body benefits most from.

Knowing about the different types of collagen can help you make more informed decisions about the products and supplements you choose to support your skin and overall health.

Now let's look at why we lose collagen in our skin over time and how it affects our body.

Why do we lose collagen in the skin?

The skin loses collagen due to harmful UV light, which breaks down collagen fibres. The aging process also reduces the production of collagen, resulting in loss of elasticity and firmness in the skin.

The effect of UV light

UV light breaks down collagen in the skin, which can lead to loss of elasticity and increased wrinkles. The sun's harmful rays can cause a breakdown of collagen fibres, resulting in a loss of skin firmness and elasticity.

Protection against UV damage is essential to preserve the skin's collagen structure and avoid early signs of ageing.

It is important to use sunscreen with broad-spectrum protection and to avoid excessive sunbathing to reduce the damaging effects of UV light on collagen in the skin. Protection from the sun is essential for maintaining healthy and youthful skin.

The ageing process

The ageing process results in the loss of collagen in the skin, leading to wrinkles, loss of elasticity and dryness. The sun's UV light breaks down collagen fibres in the skin, accelerating the ageing process.

This is due to an increased breakdown of collagen and a reduced production of new collagen.

Collagen supplements can help slow down the ageing process and maintain skin elasticity and firmness. Providing the body with the necessary building blocks stimulates collagen production, which can reduce visible signs of ageing.

How can collagen powders and supplements help?

Collagen powders and supplements can help support skin strength and elasticity. These products can also help reduce visible signs of ageing and cellulite.

Choosing between collagen powder and supplements

When it comes to choosing between collagen powder and supplements, it's important to consider your personal preferences and lifestyle. Collagen powder can be easy to mix into smoothies or drinks, making it convenient for those on the go.

Supplements in the form of tablets or capsules provide a convenient option for those who have a busy schedule and want a quick dose of collagen.

It's important to note that both forms of collagen supplementation can contribute positively to skin health and elasticity, as well as support other important cellular functions. By choosing the form that best suits your daily routine, you can ensure that you maintain a regular intake of collagen to achieve the desired benefits.

Collagen in skincare

Collagen is an important protein in skincare that helps maintain skin structure and elasticity. Here are some ways collagen is used in skincare products:

Collagen Serums and Creams:

  • These products contain collagen peptides, which can help improve skin firmness and reduce fine lines and wrinkles. Serums and creams are designed to penetrate deep into the skin and deliver collagen to the lower layers where it can stimulate the skin's natural collagen production.

Collagen masks:

  • Collagen-containing face masks can provide an instant firming effect and deep hydration. They help plump up the skin, giving a more youthful and smooth appearance.

Collagen Boosters:

  • These are often products that contain ingredients that promote the body's own collagen production, such as vitamin C, retinol and peptides. They work by stimulating the fibroblasts in the skin, which are responsible for producing collagen.

Vitamins to boost collagen production: vitamin A and vitamin C

Vitamin A and vitamin C play a crucial role in the normal production of collagen in the skin. Vitamin A is essential for collagen formation and maintaining skin elasticity, while vitamin C contributes to collagen synthesis and protects the skin from free radical damage.

These vitamins can be found in foods such as carrots, spinach, oranges and strawberries, as well as in supplements to ensure adequate levels for normal skin.

By integrating vitamin A and vitamin C into your daily routine, you can support your skin's health and promote collagen production naturally. By combining these vitamins with a healthy diet and appropriate skincare, you can achieve radiant and youthful skin.

Other methods: Dermaroller and related products

The dermaroller is a small device with rolling needles used to stimulate collagen production in the skin. This can help reduce visible signs of ageing and improve skin texture and elasticity.

Related products such as microneedling and collagen inducing treatments can also help increase collagen production in the skin and improve skin health by promoting cell renewal and increasing absorption of skincare products.

These methods can be effective additions to supplements and skincare routines to maintain the skin's youthful appearance.

Dermaroller, microneedling and collagen inducing treatments

  • can improve skin texture and elasticity
  • can reduce visible signs of ageing

What does collagen do for hair?

Collagen plays a crucial role in maintaining healthy and strong hair. One of the most important functions of collagen is to support the production of keratin, which is the primary building block of hair strands. By promoting keratin production, collagen helps strengthen hair strands, making them less prone to breakage and splitting. Collagen also improves hair elasticity and moisture, resulting in smoother, softer and shinier hair. In addition, collagen protects hair from environmental damage such as UV rays and pollution. By integrating collagen into your hair care routine, you can achieve stronger, healthier and shinier hair.

How to integrate collagen into your diet

You can integrate collagen into your diet by eating foods like meat, fish and seafood These sources are rich in nutrients that can help boost collagen production in the body.

Dietary sources of collagen: Meat, fish and seafood

Meat, fish and seafood are great sources of dietary collagen. Meats like beef, chicken and pork contain collagen, as do fish like salmon, tuna and herring.

These foods can help increase collagen levels in the body and maintain skin health.

Incorporating these sources of collagen into the diet as part of a balanced diet can have positive effects on skin elasticity and appearance. Including these foods as part of your daily meals can help to strengthen skin structure and promote a healthy glow.

Choosing a variety of meat, fish, fruit and vegetables in your diet can ensure that you are consuming a wide range of nutrients, including collagen, which is essential for skin health.

Collagen skincare isn't just about applying external products, but also about strengthening the skin's structure through proper diet. By integrating these foods into the diet, you can maintain a good level of collagen and support skin health.

The next section will focus on dosage and recommendations for optimising collagen intake.

Dosage and recommendations

An appropriate dose of collagen powder or supplement can vary depending on individual needs and nutritional goals. It is recommended to consult a healthcare professional to ensure the optimal dosage.

When it comes to dietary collagen, the benefits can be realised by including sources such as meat, fish, fruits and vegetables in the diet. It's important to pay attention to the body's response and adjust the dosage accordingly for optimal results.

By following the recommendations and incorporating collagen into your diet appropriately, you can potentially experience skin benefits and support the body's natural collagen production.


Discover the secrets of collagen and how it affects skin health. Find out how collagen powders and supplements can help maintain a youthful glow. Explore the best dietary sources of collagen and learn how to implement them into your daily routine.

Boost your collagen knowledge and revitalise your skincare routine today.

Frequently asked questions

1. What is collagen and why is it important for the skin?

Collagen is a protein found in our body that plays a key role in skin health. It helps keep the skin firm and elastic, along with elastin.

2. How can I increase my collagen intake?

You can increase your collagen intake through supplements such as collagen tablets or peptides. There are also natural sources of collagen in certain foods.

3. What are the benefits of taking collagen?

Benefits of taking collagen include improved skin elasticity and moisturisation, as well as support for healthier hair and nails. Collagen also has properties that can strengthen joints.

4. Are all types of collagen the same?

No, there are different types of collagen, each with different functions and benefits for the body. It's important to choose a supplement that suits your specific needs.

5. At what age should I start taking collagen?

It's never too early to start thinking about skin health, but many experts recommend that you start considering collagen supplements from around 25-30 years of age. This is because the body's natural production of collagen begins to decline from the mid-20s, which can lead to loss of skin elasticity, the appearance of wrinkles and less skin firmness. Consuming collagen can help maintain skin structure, improve hydration and support joint health.

6. How much collagen should you take per day?

The recommended daily dose of collagen varies depending on the purpose and individual needs, but generally ranges between 2.5 to 15 grams per day.

  • Skin and Hair: To improve skin elasticity and hair growth, 2.5 to 10 grams per day is typically recommended.
  • Joints and Bones: To support joint and bone health, 10 to 15 grams may be more appropriate.

It's always a good idea to start with a lower dose and increase it gradually, and consult a healthcare expert before starting any new supplements.

7. How long does it take for collagen to work?

The effect of collagen varies depending on the individual and the purpose of use. Here is a more detailed timeline of what you can expect:

First Weeks (1-4 Weeks):

  • In the first few weeks, your body will begin to absorb the collagen and you may notice small improvements in skin moisture levels and texture. Hair may also feel stronger, but noticeable changes are often minimal during this period.

One to Two Months (4-8 Weeks):

  • After about a month, you can start to see more noticeable results. Skin elasticity and firmness may improve, fine lines may start to become less visible, and hair may feel thicker and shinier. Joint and bone problems may start to show signs of relief.

Two to Three Months (8-12 Weeks):

  • At this time frame, results are often more pronounced. The overall appearance of the skin improves significantly with fewer wrinkles and better hydration. Hair growth may be more visible and hair may feel healthier and more robust. For those taking collagen for joint and bone health, pain and discomfort can be further reduced.

Three Months onwards (12+ Weeks):

  • Continued use of collagen is likely to maintain and enhance the results achieved. Skin firmness and glow will continue to improve and hair structure will remain strong and healthy. For joint and bone health, long-term relief and improvement can be achieved with continued consumption.

8. When should I take collagen?

The best time to take collagen can vary depending on your personal preferences and lifestyle, but here are some general guidelines and one specific tip:

  • In the morning: Many people prefer to take collagen in the morning as part of their morning routine, mixed into their coffee, smoothie or yoghurt. This can help start the day with a healthy habit.
  • On an empty stomach: Collagen can be absorbed more effectively when taken on an empty stomach. Consider taking it first thing in the morning before breakfast.
  • In the Evening: Taking collagen in the evening can help with the body's natural regeneration process during sleep.
  • Post Workout: Taking collagen after exercise can be beneficial for muscle recovery and joint support. Mix it into a protein shake or water after your workout.

Specific Advice

For maximum effect and easy integration into your daily routine, try taking collagen in the morning on an empty stomach. This helps with optimal absorption and sets a healthy tone for the rest of the day.

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