How Do Hormones Impact Collagen Production?

Our hormones play a major role in collagen production, influencing both how much your body produces and how quickly it’s broken down. Changes in hormone levels – whether through ageing, stress, menopause or exercise – directly impact collagen production, which in turn affects everything from skin elasticity to joint health and muscle recovery.

In this guide, we’ll explore the key hormones that influence collagen production and share practical tips to support them through lifestyle and nutrition.

What Is Collagen and How Is It Made?

Collagen is the most abundant protein in the human body and acts as a building block for your skin, bones, muscles, tendons and ligaments.[1] It provides structure, strength, and elasticity to all these tissues, essentially holding your body together.

Your body makes collagen naturally through a process called collagen synthesis. It uses amino acids such as glycine, proline and hydroxyproline, along with key nutrients like vitamin C, zinc and copper, to build strong, long fibres that give tissues their firmness and flexibility.

This process is influenced by a variety of hormones that signal when to build or repair collagen. When hormone levels fluctuate, collagen production slows down while breakdown speeds up. Understanding how these hormones work can help you support them through nutrition, lifestyle and smart supplementation.

Key Hormones That Influence Collagen Production

Your hormones work behind the scenes to control how your body produces and maintains collagen. Here are the ones that matter most:

Oestrogen

Oestrogen supports collagen production and helps keep skin firm, hydrated and elastic. When oestrogen levels decline after menopause, collagen levels often drop sharply too.[2]

Testosterone

Testosterone supports the repair and regeneration of muscle and connective tissue by promoting protein and collagen synthesis. When levels drop with age or stress, the body’s ability to rebuild and strengthen tissue can slow down, reducing firmness and recovery.

Growth Hormone (GH)

Growth hormone drives cell repair and collagen formation throughout the body.[3] It peaks during deep sleep, which is why good sleep and recovery are so important for maintaining healthy skin and joints. Low GH levels are linked to slower healing and reduced skin elasticity.

Cortisol

Chronic stress raises cortisol levels, which can break down collagen and slow down the body’s ability to make more.[4] Over time, this can lead to thinner skin, reduced elasticity and slower recovery from exercise or injury. Managing stress, sleeping well and eating nutrient-rich foods can help keep cortisol in check.

Thyroid Hormones

Thyroid hormones regulate metabolism and protein synthesis, both of which influence collagen production. Imbalances – whether that’s an underactive or overactive thyroid – can disrupt collagen turnover, leading to changes in skin texture and tissue strength.[5]

Insulin and IGF-1

Insulin and its closely related hormone IGF-1 help cells to use nutrients effectively to build and repair collagen. Stable blood sugar levels support this process, while constant spikes and crashes can increase inflammation and collagen breakdown.[6]

Nutrition and Lifestyle Tips to Support Hormones and Collagen

Hormones play a major role in collagen production, but diet and lifestyle choices can make a real difference too. Here are some simple ways to support your hormones and keep collagen levels healthy:

Prioritise Protein

Include high-quality protein in every meal to provide the amino acids your body needs to build and repair collagen. That could be lean meat, fish, eggs, tofu or protein shakes.

Consider Collagen Supplements

A daily collagen supplement can help support your body’s natural collagen production, especially when combined with vitamin C.

For a refreshing drink, try our Clear Collagen 360 – GOLD Innovation, available in four delicious flavours plus an unflavoured option. Or replace your morning brew with our Collagen Protein Coffee for an easy, collagen-rich start to the day. And if you prefer supplements in pill form, our Marine Collagen 360 capsules are the perfect option – just take two every morning.

Discover the best ways to supplement with collagen.

Boost Vitamin C and Minerals

Vitamin C is vital for collagen synthesis, while zinc, copper and antioxidants help protect existing collagen from damage.

Manage Stress

High cortisol levels can break down collagen. Try relaxation techniques, gentle exercise or time outdoors to reduce your stress levels.

Sleep Well

Growth hormone peaks during deep sleep, driving tissue repair and collagen renewal. Aim for 7-9 hours a night to maintain healthy skin and joints.

Balance Blood Sugar

Steady energy levels support healthy insulin and IGF-1 function. Eat balanced meals containing whole foods and plenty of fibre to avoid sugar spikes.

Stay Hydrated

Water keeps skin supple and supports the enzymes involved in collagen production. Try to drink six to eight glasses of water per day.[7]

The Take Home

You can’t control every hormonal change, but you can support your body through what you eat, how you rest and how you recover. Whether through a balanced diet, better sleep or targeted supplementation, taking care of your hormones is one of the best ways to keep your skin, joints and muscles healthy and resilient.

Want to dive deeper? Start with Everything You Need To Know About Collagen, or explore the Best Supplements for Hormone Balance to support your wellbeing from every angle.