Collagen, Fascia & Firmness: What It Is, Why You Need It, and How to Actually Make It Work
Note: This post is for educational purposes only and is not intended to replace medical advice. Full disclaimer below.
Heads-up: Some links in this blog may be affiliate links, which means I may earn a small commission if you decide to make a purchase—at no extra cost to you. Your support helps me keep creating content I love and sharing it with this amazing community. So truly, thank you! 🖤 I’m so glad you’re here.
Let’s cut through the fluff, shall we?
Collagen is on of the wellness world's most hyped ingredients — and also one of the most misunderstood. Powders, pills, bone broths, gummies… it’s like the skincare aisle collided with a smoothie bar and no one gave us a map.
And somehow, everyone claims their version is the holy grail!
Here’s the truth: not all collagen is created equal, and no, tossing it into your latte won’t make you glow overnight.
But with the right form, a little science-backed know-how, and some seriously underrated rituals (hi, fascia massage), collagen can be a total game-changer — for your skin, joints, and even that tired connective tissue.
Let’s break it all down, shall we? — minus the BS…
🧬 Collagen 101: What It Is + Why It Matters
Collagen is a structural protein that makes up nearly 30% of the total protein in your body. It holds everything together — your skin, bones, muscles, tendons, ligaments, and fascia.
The 3 Types You Actually Need to Know WHEN THINKING ABOUT THE SKIN:
Type 1 – Most abundant. Found in your skin, bones, tendons. Key for firm, youthful skin.
Type 2 – Found in cartilage. Great for joint health and mobility.
Type 3 – Works alongside Type 1 to maintain skin structure, blood vessels, and elasticity.
There are 28 total types of collagen (yep, really), but unless you’re doing cornea reconstruction or studying fetal tissue, focus on Types 1–3.
How Your Body Makes Collagen (And What Blocks It)
🛠️ The Body’s Collagen-Making Blueprint:
You eat protein → broken down into amino acids
Your body uses glycine, proline, and hydroxyproline
It needs vitamin C to put the pieces together
Bonus nutrients like zinc, copper, manganese, and silica help too
🚨 Why Collagen Production Slows Down:
Starting in your mid-20s, collagen declines ~1% per year.
By your 40s? Hello fine lines, joint twinges, and saggy knees.
Common collagen killers:
UV damage ☀️
Sugar (hello glycation) 🍬
Smoking 🚬
Menopause (estrogen drop = collagen crash)
High cortisol from stress 😩
Poor sleep 😴
Low protein intake (more on that next 👇)
❗Can You Make Collagen Without Protein?
Short answer? Nope.
Collagen is a protein. Your body needs enough dietary protein to supply the amino acids it uses to build collagen.
If you’re not getting enough? Your collagen output stalls — even if you’re popping fancy supplements and loading up on vitamin C.
High-risk groups:
Older adults with low appetite
Restrictive or low-protein diets
Poor gut absorption
🧠 Think of it like baking a cake with no flour. You can preheat the oven (vitamin C), but without the batter (amino acids), you’ve got nothing to bake.
Fascia, Connective Tissue & Collagen: The Trio You Didn’t Know You Needed
Your fascia is a body-wide web of collagen-rich connective tissue that wraps around muscles, bones, and organs. It supports posture, movement, and — yep — your skin's structure.
But when fascia becomes stiff (think: chronic stress, dehydration, inactivity), it tugs on your skin and slows circulation. Translation: dullness, puffiness, and “why does my jaw hurt again?”
Boosting collagen = healthier, more hydrated fascia = firmer, smoother skin from the inside out.
Collagen Supplements: Myths, Truths & What Actually Works
🧪 TRUTH: Format doesn’t matter — hydrolyzation does.
Hydrolyzed collagen (aka peptides) is broken down so your body can absorb it easily — whether it’s powder, liquid, or capsule.
Science says: No significant difference in results between forms, as long as they’re hydrolyzed and dosed properly. ✅ Source: Journal of Drugs in Dermatology, 2019
How to Naturally Boost Collagen (No Supplement Required)
🍽️ Eat collagen-rich + supportive foods:
Bone broth, chicken/fish skin, eggs, gelatin
Vitamin C (citrus, peppers, berries)
Zinc (pumpkin seeds), Copper (cashews), Silica (cucumbers, oats)
💆♀️ Try these collagen-loving rituals:
Facial massage + gua sha – Stimulate circulation, relax tension, feed fibroblasts
Red light therapy – Boosts ATP and collagen production
Face yoga/exercises – Lifts muscles, improves tone, signals skin to firm up
Resistance training – Promotes systemic collagen production and tightens skin
Dry brushing + facial cupping – Encourages circulation and lymphatic flow
Microcurrent devices – Tones facial muscles + boosts collagen over time
My Favorite Collagen Powders
Ancient Nutrition Multi Collagen Protein
My go-to blend: Type I, II, III, V & X
Sourced from four clean animal sources
Delicious, dissolves easily, and delivers real results
Amandean Marine Collagen
Wild-caught, Type I-rich, and ultra clean
Perfect for skin, hair, and nails
YounGlo Bone Broth Collagen
Bone broth-based for deeper support
Easy to use and great for joints + gut health
💡 Pro Tip: Take collagen with vitamin C for better absorption. You can’t build what you don’t synthesize.
💬 Final Word: It’s Not About the “Glow Up”
It’s about the bounce back — your skin, your fascia, your confidence.
Collagen isn’t magic, but it is powerful when used wisely. Whether you’re healing from stress, working on graceful aging, or just trying to feel more you in your skin — collagen, supported by ritual, can help.
So pick your powder, grab your gua sha, and give your fibroblasts the love they deserve. They’ve got work to do. ✨
Stay radiant,
Angie
📚 References
Postlethwaite, A.E. et al. (1978). Stimulation of Collagen Synthesis in Fibroblasts by Collagen-Derived Peptides. New England Journal of Medicine.
➝ https://www.nejm.org/doi/full/10.1056/NEJM197805182982003Zague, V. et al. (2018). Collagen hydrolysate intake increases skin collagen expression and suppresses UVB-induced skin damage in mice. Journal of Dermatological Science.
➝ https://www.sciencedirect.com/science/article/pii/S0923181117300857Proksch, E. et al. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacology and Physiology.
➝ https://www.karger.com/Article/Fulltext/355581Lee, S.Y. et al. (2007). A prospective, randomized, placebo-controlled, double-blind study of the efficacy and safety of light-emitting diode photomodulation for skin rejuvenation. Journal of the American Academy of Dermatology.
➝ https://pubmed.ncbi.nlm.nih.gov/17980999/Alam, M. et al. (2018). Association of Facial Exercise With the Appearance of Aging. JAMA Dermatology.
➝ https://jamanetwork.com/journals/jamadermatology/fullarticle/2671416Schunck, M. et al. (2015). Dietary supplementation with specific collagen peptides has a body mass index-dependent beneficial effect on cellulite morphology. Journal of Medicinal Food.
➝ https://www.liebertpub.com/doi/10.1089/jmf.2013.2956Bolke, L. et al. (2019). A Collagen Supplement Improves Skin Elasticity and Reduces Wrinkles in a Randomized, Placebo-Controlled Clinical Trial. Nutrients.
➝ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/Cleveland Clinic. (2022). Collagen: What It Is, Types, Function & Benefits.
➝ https://my.clevelandclinic.org/health/articles/23089-collagen
The content provided in this blog post is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or skincare concern.
Never disregard professional medical advice or delay seeking it because of something you have read here. Use of the information provided is at your own risk.
Skin Fit and Nourished Holistic make no guarantees regarding the accuracy, completeness, or reliability of any information presented. We disclaim all liability for any loss or damage arising from reliance on this content. This information has not been evaluated by the FDA and is not intended to diagnose, treat, cure, or prevent any disease.