What’s the Skin-ny On Collagen

When it comes to glowing, vibrant skin—especially in midlife—there’s no shortage of products and procedures promising miracles. But let’s cut through the hype and get real.

before you shell out for that pricey product

Do some research!

Is collagen the magic bullet it’s made out to be? Yes and no!

You’ve likely heard collagen supplements touted as the holy grail of youthful skin. However, according to plenty or resources (and a whole lot of fine print), collagen supplements cannot be routinely recommended. Why? The evidence just isn’t strong enough to support their widespread use. Most of it is preliminary, small-scale, or industry-funded. So, before you shell out for that pricey product that promises youthfulness, let’s zoom out and look at a more holistic picture—one that’s far more effective, sustainable, and empowering.

The Real Secret? Collagen Support Starts from Within.

Instead of relying on external fixes, the smartest way to boost collagen is through diet and lifestyle. Your body already knows how to make collagen—it just needs the right building blocks. 

Ingest is Best for COLLAGEN

Foods can defininetly support collagen synthesis naturally:

1. Foods high in beta-carotene (think carrots, sweet potatoes, and leafy greens)

2. Soy foods, which are rich in isoflavones that may help reduce wrinkles

3. Vitamin C–rich foods like oranges, kiwi, and bell peppers, crucial for collagen production

4. Vitamin B12–fortified foods or supplements, especially if you’re plant-based

Resistance Training: It’s not the Face that Needs Lifting

Here’s something you might not expect: your dumbbells and kettlebells could be doing more for your skin than any cream on the market or procedure in a clinic.

In a recent episode of The Menopause Disruptor Podcast with dermatologist, skin health expert, and host of The Skin REAL podcast, Dr. Mary Alice Mina, we explored how resistance training isn’t just about muscle building—it’s a collagen stimulator, as well.

Here’s how it works:

• Lifting weights creates controlled stress that stimulates growth hormone and mechanical signals in the skin, which in turn boost collagen production.

• It also improves circulation and reduces inflammation and oxidative stress, two major skin agers.

• Reistance training increases the dermal thickness—the middle layer of skin—and is associated with increased expression of proteoglycan-related genes. They form complexes with hyaluronic acid, collagen, and proteoglycans that support skin firmness.

• Bonus: it supports blood sugar balance, which reduces glycation—a process that literally breaks down collagen and elastin fibers in the skin.

So yes, those squats, RDLs, push-ups, and overhead presses are giving you way more than strength. They’re giving you glow. Your future self will thank you for every rep.

Lifestyle Hacks for Long-Term Skin Health

1. Get Your Beauty Sleep

   Oxidative stress from sleep deprivation leads to droopier skin, puffier eyes, and more fine lines. Prioritize rest, and your skin will thank you.

2. Reduce Stress

   Stress hormones like cortisol accelerate aging and reduce skin elasticity. Antioxidant levels in the skin actually fluctuate depending on your stress and fatigue levels. So yes—your nightly meditation or that walk in nature isn’t just for your mind—it’s for your skin, too.

3. Ditch the Collagen-Snatchers

   • Avoid saturated fat, tobacco, alcohol, added sugars, and refined carbs

   • Limit fried and grilled meats, which produce glycotoxins that damage skin proteins

4. Wear sunscreen

Perhaps the most impactful and essential routine to take to heart daily, no matter the weather conditions. UV rays both A and B, according the Dr. Mina, increase the risk of skin cancer and premature aging. UVA rays, specifically, penetrate deeply causing wrinkles and age spots. Lather up head to toe daily!

Skip or Splurge? Are the Creams & Serums Worth It?

Topical Retinoids (like tretinoin) are proven to:

• Reduce pigmentation and wrinkles

• Improve skin texture

• Stimulate collagen production

But they’re not for the faint of heart—side effects like peeling and redness are common.

Gentler Alternatives

• Topical Niacinamide (Vitamin B3): Soothes while reducing wrinkles, dark spots, and blotchiness.

• DIY Vitamin C: Brightens skin and boosts firmness—just ensure it's the active form. Vitamin C is an antioxidant that neutralizes aging-related free radicals. For more on free radicals, check out the episode with renowned pharmacist Dr. Nayan Patel.

• Your Kitchen Cabinet:

  • Expensive drug store or leading brand name lotions can be replaced with simple coconut oil. Not only does it moisturize, it can address acne

  • Concoct your own exfoliants using himalayan salt and coconut butter or oil.
    

You Are What You Eat - Do it Wisely

Here’s the hard truth: what you feed your body and your soul shows up on your skin. Diet, movement, and self-care are your most potent beauty rituals for putting your best face forward. Start incorporate into your lifestyle if you haven’t already:

✨ Eat colorfully.

✨ Adopt good sleep hygiene.

✨ Train with intention.

✨ Manage stress.

✨ Live in alignment with your passion and purpose - can cause smiling, and smile lines are attractive!

Bottom Line

If you are taking collagen supplements to ingest or in lotions in hopes it will improve fine lines, reverse or minimize wrinkles and improve overall complextion, think again. Collagen supplements are more beneficial for connective tissue recovery, pain reduction, and bone health, particularly when combined with resistance training and especially postmenopausal women.

Let’s disrupt this overhyped stigma around aging with potions, lotions and procedures and debunk the myths around what beauty truly means (and doesn’t have to costs) in this chapter of life. In the words of the experts, “less is best!”

---

References

Healthline. (2023, May 12). Coconut oil and skin: Benefits, uses, and precautions. https://www.healthline.com/nutrition/coconut-oil-and-skin#TOC_TITLE_HDR_10

NutritionFacts.org. (2024, May 13). Do collagen supplements work for skin aging? [Video]. YouTube. https://nutritionfacts.org/video/do-collagen-supplements-work-for-skin-aging/

NutritionFacts.org. (2024, May 24). How to boost collagen synthesis with diet [Video]. YouTube. https://nutritionfacts.org/video/how-to-boost-collagen-synthesis-with-diet/

Sims, Dr. Stacy. (n.d.). Should women take collagen supplements? Retrieved April 6, 2025, from https://www.drstacysims.com/newsletters/articles/posts/Should_Women_Take_Collagen_Supplements

Sims, S. & Yeager, S. (2022). The next level: Your guide to enhanced performance, recovery, and longevity. Rodale Books.

Technology Networks. (2023, August 27). Resistance training promotes rejuvenation of aging skin. https://www.technologynetworks.com/cell-science/news/resistance-training-promote-helps-to-rejuvenate-aging-skin-377368