What destroys collagen? 7 everyday habits to watch
Your body is making collagen right now. But it's also breaking it down.
That's a natural part of ageing. But some everyday habits accelerate it significantly ~ causing your collagen to deplete faster than it needs to.
The good news? Most of them are within your control. Here's what to watch for + what to do instead.
Why collagen depletion matters
Collagen is the most abundant protein in the body ~ providing structure, strength + elasticity to your skin, joints, bones + connective tissue. It's what keeps skin firm + supple, joints comfortable + tissues resilient.
When collagen depletes faster than your body can replace it, the effects show up gradually: fine lines + loss of firmness in the skin, increased joint stiffness, slower recovery + a general sense that your body isn't quite feeling the way it used to.
Understanding what accelerates that depletion is the first step to slowing it down.
7 everyday habits that destroy collagen
1. UV exposure ~ the biggest collagen destroyer of all
Sun damage accounts for up to 80–90% of the visible signs of skin ageing + collagen is at the centre of it. UV rays penetrate the skin + damage collagen fibres directly, while also triggering enzymes that actively break collagen down. At the same time, UV exposure impairs your skin's ability to produce new collagen ~ so the damage compounds over time.
This doesn't mean avoiding the sun entirely. It means daily broad-spectrum SPF, protective clothing + avoiding prolonged unprotected exposure during peak hours ~ especially here in New Zealand where UV levels are among the highest in the world.
2. A high-sugar diet
When sugar enters the bloodstream, it binds to proteins ~ including collagen ~ in a process called glycation. The result is the formation of Advanced Glycation End Products (AGEs), which cause collagen fibres to become stiff, brittle + prone to breaking down.
Glycated collagen loses its elasticity + is less able to repair itself. Over time, this shows up as dull, less resilient skin + compromised tissue structure throughout the body.
3. Smoking
The chemicals in cigarette smoke damage collagen through multiple pathways. Smoking reduces blood flow to the skin ~ limiting the oxygen + nutrient delivery that fibroblasts (your collagen-producing cells) need to function. It also generates free radicals that directly attack collagen + elastin fibres. Research suggests smoking leads to around 20% less collagen synthesis, alongside a significant increase in collagen-degrading enzyme activity.
The effects are visible earlier + more severely in smokers than non-smokers + extend well beyond the skin to connective tissue health throughout the body.
4. Chronic stress
Stress triggers the release of cortisol. And elevated cortisol, sustained over time, actively suppresses collagen production. It does this by interfering with the activity of fibroblasts, the cells responsible for synthesising collagen in the skin + connective tissue.
Chronic stress also increases systemic inflammation, which further accelerates collagen breakdown. The skin often reflects this before anything else: dullness, loss of bounce, increased sensitivity + slower healing.
Managing stress isn't just good for your mental health. It's one of the more underrated ways to protect your collagen.
5. Poor sleep
Your body carries out a significant portion of its tissue repair + collagen synthesis while you sleep ~ particularly during deep sleep, when growth hormone (which stimulates collagen production) is at its highest. Consistently poor or insufficient sleep disrupts this process.
Sleep deprivation also elevates cortisol levels, creating a compounding effect on collagen depletion. Most adults need 7–9 hours of quality sleep to support this overnight repair cycle.
6. A diet low in collagen-supporting nutrients
Your body can't produce collagen without the right nutritional building blocks. Vitamin C is essential ~ it's required for the synthesis of procollagen, the precursor to collagen. Without adequate Vitamin C, collagen production slows significantly. Zinc, copper + amino acids (particularly glycine + proline) are equally important.
Foods that actively support your natural collagen production include citrus fruits, leafy greens, berries, eggs, bone broth + legumes. A diet consistently low in these nutrients ~ or high in ultra-processed foods ~ quietly undermines your body's ability to keep up with collagen demand.
7. Inconsistency with collagen supplementation
If you're taking a collagen supplement, skipping it regularly is one of the quieter ways to undermine your results. Collagen peptides work by gradually building up in the body's collagen pool ~ supporting the raw materials your body needs for synthesis + repair. Missing days here + there has more impact than most people realise.
What you can do to protect + support your collagen
You can't stop the natural ageing process ~ but you can slow the habits that accelerate it. A few consistent actions make a meaningful difference:
Daily SPF. A diet rich in antioxidants, Vitamin C + collagen-supporting nutrients. Quality sleep. Stress management that works for you. And a consistent collagen supplementation ritual that supports your body's production from within.
Understanding which collagen formula is right for your body + goals is a good place to start ~ because not all collagen is created equal ~ the source, quality + bioavailability of what you take matters.
At Adashiko, we don't do ordinary collagen.
Our 100% natural, high-potency porcine collagen peptides are formulated for maximum absorption ~ giving your body the best possible foundation to protect + rebuild what time + lifestyle quietly work to deplete.
