WHAT IS REALLY MAKING COLLAGEN DECLINE?

IT’S NOT JUST AGE — IT’S HOMEOSTASIS

Written by Professor Lesley Braun, Chief Science Officer at Sparkle Wellness

While you may already know that chronological aging naturally reduces collagen, aging itself is only part of the story. Think of your body as constantly trying to keep its collagen levels in a perfect balance, or what is often referred to as homeostasis. 

SCIENCE SIMPLIFIED

Homeostasis is the process by which the body actively maintains a stable, constant and balanced internal environment despite external changes or internal fluctuations.

Unfortunately, life throws a lot of wrenches into that system. Factors such as excessive sun exposure, pollution, stress, inadequate sleep and hormonal fluctuations can significantly disrupt this delicate balance. When that balance breaks down, you get those structural changes in your skin that we all notice over time. But it’s possible to help restore balance and support the body’s natural collagen ecosystem.

HOMEOSTASIS & ITS ROLE IN COLLAGEN PRODUCTION

Your body is constantly engaged in a tug-of-war to maintain its collagen levels and homeostasis. While this balancing act is happening across all functions in our body, let's take a closer look at the skin. On one side, skin cells called dermal fibroblasts are working hard to build new collagen. On the other, specialized enzymes, like matrix metalloproteinases (MMPs), are breaking down (degrading) the old stuff. This delicate balance, known as collagen homeostasis, is controlled by signals inside the cells and mechanical feedback from the surrounding extracellular matrix (ECM)¹. 

Proper mechanical tension, good nutrients and the right signaling cues ensure those collagen fibers are produced, lined up and maintained exactly as your tissues need them². However, if any part of this cycle gets disrupted — meaning production slows or breakdown accelerates — the resulting imbalance leads directly to a noticeable deterioration in your skin’s structure and function³.

THE FORCES THAT SABOTAGE COLLAGEN

What can throw this delicate collagen balance out of whack? A few key things can compromise the system. Oxidative stress is a major culprit, acting like a double agent: It actually slows down the pathways that make collagen while simultaneously activating the responses that break it down⁴. 

SCIENCE SIMPLIFIED
Oxidative stress happens when cell-damaging molecules called free radicals build up faster than your body can balance them with antioxidants.

We also need to remember that your collagen integrity relies on specific enzymes for strong fiber cross-linking, along with the right nutrients. Unfortunately, these essential factors can be easily disrupted by a poor diet or underlying metabolic issues. Even a loss of mechanical forces — due to injury, sitting too much or immobilization — can slow down the building cells and disorganize the entire structure⁵.

5 EXTERNAL TRIGGERS WITHIN OUR CONTROL

Ultraviolet (UV) Radiation

While collagen levels naturally decline with age, excessive UV exposure significantly accelerates this process. Prolonged sunlight exposure damages collagen fibers, particularly Type I collagen, and disrupts dermal structure through a process known as photoaging, the leading cause of premature skin aging⁶. 

UV radiation increases collagen degradation and impairs fibroblast function, replacing healthy fibers with abnormal elastotic material (solar elastosis), resulting in wrinkles, reduced elasticity and uneven pigmentation. This accelerated loss distinguishes photoaging from the gradual decline seen in chronological aging. 

A clinical study found that 80% of individuals exposed to more than two hours of daily sunlight showed visible signs of aging, such as wrinkling and sagging, compared to just 10% of those with under 30 minutes of daily exposure⁷.

Environmental Pollution

Everyday irritants like heavy metals, pesticides and airborne toxins trigger intense oxidative stress. This chemical chaos disrupts the crucial balance between building and breaking down collagen, specifically harming Type I collagen, and leading to cellular damage and instability in the skin’s support structure⁸. 

This resulting oxidative stress also activates MMPs, the enzymes responsible for breaking down both collagen and elastin. The visible effect? Increased sagging, more fine lines and a reduced ability for your skin to repair itself⁹.

Smoking

Did you know that smoking creates a massive internal deficit for your skin? Not only does tobacco smoke directly damage existing collagen and reduce the creation of new Type I and III collagen, but it also dramatically increases oxidative stress, accelerating degradation and impairing production¹⁰. 

Crucially, smoking forces your body to burn through vitamin C faster, requiring an extra 35 mg or more per day compared to non-smokers¹⁰. Since vitamin C is an essential partner for the enzymes that stabilize and cross-link collagen fibers, this depletion directly interferes with the entire synthesis process. This disruption to the surrounding skin structure leads to poor wound healing and premature wrinkling, classic signs of collagen imbalance in smokers.

High Sugar Intake

What you eat directly impacts your skin's resilience. A diet high in sugar promotes the formation of advanced glycation end-products (AGEs), which stiffen collagen fibers and interfere with collagen–receptor interactions. Eventually, this shows up as dull skin, yellowing, lost elasticity and deeper wrinkles¹¹. 

On the flip side, if your diet is missing critical collagen-building nutrients — things like vitamin C, zinc, copper and amino acids — your body can't even get the basic materials needed to repair or generate new collagen. For individuals managing diabetes, consistently high blood glucose dramatically speeds up this glycation process, causing AGEs to accumulate faster. This directly weakens the structural and mechanical integrity of their collagen, leading to accelerated signs of aging in the tissue¹².

Excessive Alcohol Consumption

Alcohol impairs collagen production by promoting oxidative stress and inhibiting vitamin C absorption, a key cofactor in collagen synthesis. Chronic alcohol use, especially when paired with poor nutrition, can lead to deficiencies severe enough to impair collagen formation and, in extreme cases, cause scurvy¹³, a disease caused by a severe deficiency of vitamin C.

WHAT ROLE DO STRESS, SLEEP & HORMONES PLAY?

Chronic Stress

Chronic stress doesn't just feel bad — it actively harms your collagen. Prolonged stress ramps up your cortisol levels and activates the body's main stress response system (the HPA axis). This triggers the release of stress hormones, which essentially cripple your collagen-building cells (fibroblasts), suppress new collagen synthesis and boost the activity of collagen-degrading enzymes like MMPs¹⁴.

On top of that, stress weakens your skin barrier, slows down wound healing and unleashes inflammatory signals. All of this combined severely compromises your collagen's integrity and ability to regenerate.

Sleep Deprivation and Physical Inactivity

When your body isn't resting or moving enough, your collagen suffers. Lack of sleep and a sedentary lifestyle are associated with slower collagen turnover and weaker tissue overall. Specifically, sleep deprivation elevates stress hormones like cortisol and triggers oxidative stress. Both of these chemical reactions block collagen production and slow down skin repair. This internal disruption shows up externally as reduced hydration, lower elasticity and visible signs of aging, including dullness and fine lines¹⁵.

Hormonal Changes

The drop in estrogen levels during and after menopause has a major, direct effect on collagen. This hormonal change causes a substantial slowdown in collagen production — in fact, about 30% of skin collagen is typically lost within just the first five years after menopause begins¹⁶,¹⁷. 

The physical fallout includes reduced skin elasticity, less hydration and loss of density, leading to dryness and the formation of wrinkles. What’s often overlooked is that many women don't realize this visible skin deterioration is linked to menopause, and this unawareness can negatively impact their self-esteem and psychological health¹⁸. 

TAKE THE INSIDE-OUT APPROACH TO COLLAGEN HEALTH

Collagen decline isn't just about getting older — it's a direct result of your body's delicate internal balance being disrupted. The ability of your skin to build and maintain strong collagen is shaped by a complex mix of your diet, lifestyle habits and environment. 

While a high-quality collagen supplement is a great tool, it should be one of many in your toolbox. To truly restore balance and support your natural collagen ecosystem from the inside out, you must address the root causes: chronic stress, poor sleep, UV exposure, smoking and an unbalanced diet.

Take charge of your inner ecosystem, and empower your body to naturally rebuild and regenerate its own beauty from within.

References

1. Kimura, Y., & Okuda, H. (2001). Resveratrol isolated from polygonum cuspidatum root prevents tumor growth and metastasis to lung and tumor-induced neovascularization in lewis lung carcinoma-bearing mice. The Journal of Nutrition, 131(6), 1844-1849. 
2. Csapo, R., Gumpenberger, M., & Wessner, B. (2020). Skeletal muscle extracellular matrix - what do we know about its composition, regulation, and physiological roles? A narrative review. Frontiers in Physiology, 11, 253. 
3. Humphrey, J. D., Dufresne, E. R., & Schwartz, M. A. (2014). Mechanotransduction and extracellular matrix homeostasis. Nature Reviews Molecular Cell Biology, 15(12), 802-812. 
4. Zorina, A., Zorin, V., Kudlay, D., & Kopnin, P. (2022). Molecular mechanisms of changes in homeostasis of the dermal extracellular matrix: Both involutional and mediated by ultraviolet radiation. International Journal of Molecular Sciences, 23(12). 
5. Kastella, F., Tarawan, V. M., Setiawan, I., Gunawan, D., Jasaputra, D. K., Goenawan, H., . . . Lesmana, R. (2024). Potential mechanisms of exercise in maintaining skin homeostasis disrupted by protein deficiency (review). World Acad Sci J, 6(3), 20. 
6. Biskanaki, F., Rallis, E., Skouras, G., Stofas, A., Thymara, E., Kavantzas, N., . . . Kefala, V. (2021). Impact of solar ultraviolet radiation in the expression of type i collagen in the dermis. Cosmetics, 8(2), 46. 
7. Kumari, B., Rajak, B., Jha, A. K., Chaudhary, S. K. P., & Singh, A. (2025). Sun exposure habits and their impact on skin aging: A cross sectional study
8. Fussell, J. C., & Kelly, F. J. (2020). Oxidative contribution of air pollution to extrinsic skin ageing. Free Radical Biology and Medicine, 151, 111-122. 
9. Haykal, D., Lim, H. W., Calzavara-Pinton, P., Fluhr, J., Cartier, H., & Berardesca, E. (2025). The impact of pollution and climate change on skin health: Mechanisms, protective strategies, and future directions. JAAD Reviews, 6, 1-11. 
10. Lykkesfeldt, J., & Tveden-Nyborg, P. (2019). The pharmacokinetics of vitamin c. Nutrients, 11(10), 2412. 
11. Li, W.-Z., Liu, X.-X., Shi, Y.-J., Wang, X.-R., Li, L., Tai, M.-L., & Yi, F. (2024). Unveiling the mechanism of high sugar diet induced advanced glycosylation end products damage skin structure via extracellular matrix–receptor interaction pathway. Journal of Cosmetic Dermatology, 23(7), 2496-2508. 
12. Sloseris, D., & Forde, N. R. (2025). Ageing of collagen: The effects of glycation on collagen’s stability, mechanics and assembly. Matrix Biology, 135, 153-160. 
13. Sørensen, L. T. (2006). Effect of lifestyle, gender and age on collagen formation and degradation. Hernia: The Journal of Hernias and Abdominal Wall Surgery, 10(6), 456-461. 
14. Kahan, V., Andersen, M. L., Tomimori, J., & Tufik, S. (2009). Stress, immunity and skin collagen integrity: Evidence from animal models and clinical conditions. Brain, Behavior, and Immunity, 23(8), 1089-1095. 
15. Xerfan, E. M. S., Souza, M. R., Facina, A. S., Tufik, S., & Andersen, M. L. (2025). Can good sleep quality enhance the benefits of oral collagen supplementation in the prevention of skin aging? A brief report. Archives of Dermatological Research, 317(1), 340. 
16. Baumann, L. (2005). A dermatologist’s opinion on hormone therapy and skin aging. Fertility and Sterility, 84(2), 289-290. 
17. Calleja-Agius, J., & Brincat, M. (2012). The effect of menopause on the skin and other connective tissues. Gynecological Endocrinology, 28(4), 273-277. 
18. Viscomi, B., Muniz, M., & Sattler, S. (2025). Managing menopausal skin changes: A narrative review of skin quality changes, their aesthetic impact, and the actual role of hormone replacement therapy in improvement. Journal of Cosmetic Dermatology, 24(S4), e70393.