Collagen Deficiency: Signs

You know that feeling when you catch yourself in the mirror and think, “Wait… did that line used to be there?”

We all notice little changes over time—less bounce in our step, hair that’s a little less shiny, skin that looks a bit less glowy. And while aging is part of life (and should be celebrated!), there are also ways to better support our bodies as things shift. One piece of the puzzle you might not be thinking about? Collagen.

So, what even is collagen?

Collagen is basically your body’s natural scaffold. It’s a protein that helps give structure to your skin, joints, and hair. Think of it like your body’s glue—it holds a lot together.

Collagen production naturally slows down as we get older, starting in our mid to late 20s (yep, that early). That’s totally normal. Genetics plays a big role, but so do things like stress, diet, too much sun exposure, and even lack of sleep. When collagen dips more than we expect, our bodies let us know in subtle ways that we might not piece together right away.

The sneaky signs your collagen might need a boost

This isn’t about diagnosing anything. It’s more like picking up on your body’s little nudges. Here are a few low-key signals a lot of people notice when their collagen levels start dipping:

Your skin feels less firm or plump

One of collagen’s biggest jobs? Keeping your skin looking smooth and firm. If you’ve been noticing that your skin feels thinner, less bouncy, or extra dry lately, it might not just be the weather. A drop in collagen can mean your skin doesn’t retain moisture as well, or that fine lines start showing up a little faster.

This was a big one for me. I started noticing that my face just didn’t “bounce back” the way it used to after a bad night’s sleep—or after laughing too much (yes, there can be too much of a good thing apparently).

You feel stiff or creaky after workouts—or even just sitting

Collagen helps support your joints and tendons. It’s part of what keeps everything moving smoothly. That feeling when you stand up and your knees sound like bubble wrap? Could be your body’s way of telling you it needs a little extra support.

One thing I learned: it’s not just athletes who need to think about this. You could be doing everyday stuff—walking the dog, playing with your kids—and start feeling like your joints are aging faster than the rest of you.

Hair and nails that have lost their pep

Collagen is rich in amino acids—like proline and glycine—that help build keratin, which is a big part of our hair and nails.

If your hair’s been shedding a little more than usual, looking dull no matter what you put on it, or your nails are suddenly chipping like crazy, that might be another nudge from your body that it could use more of the good stuff.

Gut weirdness

This one surprised me. While people often talk about collagen for beauty or joints, there are some cool conversations happening around how collagen may support the gut lining. Some people notice less bloating or feel like digestion smooths out when they take collagen consistently.

It’s not a miracle cure, but given how much of our overall wellness starts in the gut, anything that might help support that area is worth looking into.

So if collagen’s low, what can you do?

Good news: there are lots of simple ways to give your body what it needs to keep making (or topping up) collagen.

Eat more collagen-friendly foods

Your body makes collagen naturally—we just need to give it the raw materials to work with. That means eating foods that are full of the building blocks of collagen:

• Bone broth (super trendy, but also packed with collagen)
• Chicken (especially with skin and connective tissue)
• Eggs (the whites have proline, one of collagen’s key amino acids)
• Leafy greens (rich in vitamin C, which helps your body make its own collagen)
• Berries and citrus fruit (again, hello vitamin C!)

The cool part? These are already foods a lot of us have around. Just being a little more mindful about mixing them in regularly can make a difference.

Try a collagen supplement—if it feels right for you

There are tons of collagen powders, capsules, and even gummies out there. The most common type you’ll see is hydrolyzed collagen (also called collagen peptides). That basically just means it’s broken down into smaller bits so your body can absorb and use it more easily.

Some people toss a scoop into their morning coffee or smoothie. Others take capsules. Honestly, it comes down to what fits into your routine.

Just keep in mind that like most things in wellness, collagen isn’t an instant fix. You might start noticing changes in 4–8 weeks, especially with skin and nails. Joints can take a bit longer.

And if you’re plant-based? While most collagen is animal-derived (like from fish or cows), there are collagen “boosters” out there made from vegan ingredients that help your body make more of its own.

Don’t forget the support crew

A few nutrients help your body use collagen more effectively:

• Vitamin C (helps your body produce collagen)
• Zinc (supports skin and immune health)
• Copper (plays a role in forming connective tissue)

You'll often find these bundled into collagen blends, or you can get them through food—like citrus fruits, seeds, nuts, and leafy greens.

What I’ve learned from trying it myself

When I started adding collagen to my routine (a scoop in my coffee most mornings), I wasn’t expecting fireworks. But about a month in, I noticed my nails stopped breaking every five minutes. A few weeks after that, I realized I wasn’t waking up with as much stiffness—and yeah, my skin looked… smoother? Brighter?

It wasn’t magic. Just one of those little tweaks that added up in a way I could feel.

Small moves, big difference

You don’t need to overhaul your whole life to build back some of your body’s natural bounce. Whether it’s loading your lunch with vitamin C, sipping on bone broth during your Netflix binge, or giving collagen a try for a month to see what happens—it’s about paying attention to what your body’s asking for.

So if you’ve been feeling like your glow’s dimmed a little or your joints are talking back more than usual, maybe it’s time to listen in. Collagen might just be a quiet game changer for how you feel, from the inside out.

No pressure. Just curiosity.

Try a little tweak this week—see how it feels. Your mirror moment might start to shift again, this time in a direction you like.