7 Ways to Boost Your Collagen Intake for Glowing Skin

Mid-30s skin struggles are real! 8 out of 10 women start noticing changes in their skin as they hit their mid-30s. Are you experiencing them too?

Collagen loss is a major contributor to this process, with our bodies losing up to 1% of collagen production each year.

Feeling helpless? You don't have to! Boosting collagen helps you take control.

Studies have shown that collagen supplements can improve skin elasticity, reduce fine lines and wrinkles, and enhance skin hydration. By incorporating the right nutrients into your daily routine, you can stimulate collagen production and achieve a more radiant, youthful complexion.

But, did you know the ways to incorporate collagen in your daily routine? If not, this article is for you. We’ve done extensive research and come up with the easiest ways to add collagen in your routine to keep you strong and active.

Let's dive into the top 7 ways to boost your collagen intake for glowing skin.

Firstly, what happens to collagen levels in your body?

In Your 20s: Collagen production is at its peak, but starts to decline subtly around your mid-20s, laying the foundation for future signs of ageing as the skin begins to lose its bounce and firmness.

In Your 30s: Collagen loss accelerates, with about 10% less collagen by age 35, leading to the first noticeable signs of ageing like fine lines, loss of plumpness, and sagging around the jawline.

In Your 40s: By 40, up to 25% of your collagen may be gone, causing deeper wrinkles, sagging skin, and a loss of elasticity due to accumulated sun damage and hormonal changes.

What hurts your Collagen?

While boosting collagen is essential, it’s just as important to protect the collagen you already have. Avoid these common collagen destroyers:

Excess sugar: Glycation damages collagen fibers and accelerates ageing.
Sun exposure: UV rays break down collagen and slow its production.
Smoking: Reduces blood flow and depletes nutrients needed for skin health.
Stress: Increases cortisol levels, which may impair collagen synthesis.

Support your skin from the inside out with antioxidant-rich foods, a consistent skincare routine, and by reducing environmental stressors.

But, here’s the bitter truth - collagen loss isn’t irreversible.

With the right tools, from food and supplements to nutrients that support collagen production, you can rebuild what’s been lost, slow further damage, and restore that firm, radiant glow.

7 Proven Ways To Boost Collagen Intake

Don’t be like Riyaa! She adored her glowing skin. But then, life took a U-turn: deadlines, stress, and skipping meals. She lost her glowing skin, and now she’s googling “how to use collagen for glowing skin”. So, without further ado, here we’ve listed 7 proven ways to boost your collagen. Check them out!

1. Smoothies

Smoothies aren’t just a wellness trend, they’re one of the simplest ways to nourish your skin from within. Adding collagen peptides to your daily smoothie helps boost your intake without disrupting your routine. But the real magic happens when you combine collagen with fruits rich in vitamin C, like oranges, berries, and kiwis.

Why does it work?

Vitamin C plays a vital role in collagen synthesis by converting proline and lysine (amino acids) into collagen fibers. Without it, your body can't effectively use collagen supplements.

What to include?

• Collagen peptides (hydrolyzed for better absorption)
  
• Strawberries, oranges, or kiwi (vitamin C)
  
• Spinach (rich in antioxidants)
  
• Chia seeds (omega-3s support skin structure)

Pro Tip: Avoid adding hot liquids to your collagen smoothie because heat can damage the protein and make it less useful for your skin and body.

If you are a fan of smoothies and also experiencing bloating issues, you can try fiber smoothies. They support digestion, reduce bloating, and even help your skin glow by boosting gut health and nutrient absorption.

2. Beverages

From beauty waters to herbal teas, functional beverages are a rising trend in the wellness world. These drinks are formulated with collagen peptides or botanical extracts that support collagen production indirectly.

Why does it work?

Hydration is essential for collagen function and skin elasticity. Collagen-infused drinks often include additional ingredients like hyaluronic acid, vitamin C, and antioxidants that protect your skin from oxidative stress and UV damage. 

Examples of few beverages:

• Collagen water with added vitamin C
  
• Green tea with hydrolyzed collagen and matcha
  
• Herbal teas (hibiscus, rosehip, or rooibos) rich in polyphenols

Pro Tip: Look for ready-to-drink options with clinically backed ingredients, or make your own using collagen powder and tea infusions.

3. Supplements (Powders)

Hydrolyzed collagen powder (also called collagen peptides) is one of the most bioavailable forms of collagen. It’s broken down into smaller amino acids, making it easy for your body to absorb and use for skin repair.

Why does it work?

Studies from ScienceDirect have shown that taking collagen peptides daily can improve skin elasticity, reduce fine lines, and increase hydration in as little as 4-8 weeks.

How to use it?

• Mix into your coffee or tea (if unflavored)
  
• Stir into oatmeal or yoghurt
  
• Add to soups or baked goods

Pro tip: Aim for 8-10 grams of hydrolyzed collagen daily for visible results.

Is your skin looking dull? Are fine lines and dryness showing up no matter how much you hydrate? Lost its natural glow?

Ultimate Glow is the perfect solution. This premium plant collagen booster comes with glutathione, hyaluronic acid, vitamin c, and biotin, to support your skin. Its hydrolyzed collagen powder is easily absorbed by the body, promoting radiant skin, improved elasticity, and reduced fine lines. 

Simply consume 1 sachet a day (7 grams per serving) in 200 ml of water. Stir well and ensure no lumps are formed. Enjoy the drink before or after meals. You can even add it to your daily routine to see visible improvements.

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4. Capsules and Tablets

If you’re always on the go, collagen capsules and tablets are a convenient alternative to powders. These are often combined with skin-enhancing nutrients like hyaluronic acid, vitamin C, biotin, and zinc.

Why does it work?

These nutrients act as cofactors for collagen synthesis or protect collagen from degradation caused by free radicals and inflammation.

Pro tip: Take capsules with a meal containing healthy fats to enhance nutrient absorption.

5. Collagen-Rich Foods

Whole foods that are rich in collagen or the amino acids needed to build collagen (glycine, proline, and hydroxyproline) offer long-term skin benefits. While you may not get as concentrated a dose as supplements, these foods support collagen from a nutritional perspective.

Top collagen-rich foods:

Bone broth: slow-cooked bones release gelatin and collagen
Chicken skin and wings: high in Type II collagen
Fish skin: a rich source of marine collagen
Egg whites: contain proline, an amino acid essential for collagen production

If you are not sure on picking the right choice for your needs, you can further read the blog on plant vs fish vs bovine collagen. This blog gives you insights by comparing plant, fish, and bovine collagen, highlighting their benefits, absorption, and suitability for different health goals.

Supportive foods:

• Garlic (rich in sulfur, a trace mineral that helps collagen cross-link)
  
• Berries (antioxidants that protect existing collagen)
  
• Citrus fruits (high in vitamin C)

Pro tip: Pair collagen-rich meals with antioxidant-rich sides to minimize skin damage from free radicals.

6. Gummies or Chewables

Pills and powders are not your thing? Gummies and chewable collagen supplements are a tasty alternative. They’re often formulated with added nutrients like vitamin C, zinc, and biotin for synergistic benefits.

Why does it work?

Gummies make it easier to stay consistent with your collagen routine. Plus, many are made with hydrolyzed collagen, meaning your body can absorb them just like powders.

What to look for?

• 2.5 to 5 grams of collagen per serving
  
• Low-sugar or sugar-free options
  
• Added nutrients for skin hydration and barrier support

Pro tip: Make them part of your post-lunch or bedtime routine to remember them easily.

7. Topical Collagen Boosters

While applying collagen topically doesn’t help much (the molecule is too large to penetrate skin), certain nutraceutical ingredients can stimulate your body's natural collagen production from within and work effectively with collagen supplements.

Powerful boosters to look for:

Bamboo Shoot Extract: Rich in silica, which helps form collagen and strengthens connective tissues. 

Astaxanthin: A potent antioxidant that protects skin cells and collagen from UV damage.

Vitamin E: Reduces oxidative stress and supports skin barrier function.

Vitamin C: Needed to convert amino acids into collagen.

Zinc & Copper: Essential trace minerals that regulate collagen synthesis and cross-linking.

These act as "cofactors" in collagen production, meaning they help your body use collagen more effectively.

Pro tip: Choose nutraceutical blends that combine these ingredients with Type I and III collagen for complete support.

Bottom Line

Glowing skin doesn’t happen overnight! It’s the result of daily, consistent habits that nourish your body inside and out. Whether you prefer smoothies, capsules, or whole-food sources, there’s no one-size-fits-all approach.

The key is to find what fits your lifestyle and make collagen-boosting a regular part of your routine.

Remember, pairing your supplements with the right nutrients, staying hydrated, managing stress, and protecting your skin from the sun helps.

Do you have any queries regarding collagen for glowing skin? Do you want to talk to our in-house nutritionist? We can schedule a call at your convenient timings. All you have to do is book a free consultation  where you will be assessed completely on your food habits, lifestyle choices, and more.

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