Collagen is often talked about in the context of skin, but what about its role in hormone balance, gut health, joint support, and healthy ageing?

How do stress, modern diets, and hormonal shifts impact our collagen levels over time, and what does meaningful support actually look like beyond a supplement?

We sat down with Registered Naturopathic Nutritionist and author of The Hormone Balance Handbook, Jessica Shand, to explore collagen through a women’s health lens and uncover how to support it in a way that truly nourishes the whole body.

As featured in Liberty London.

What is collagen and why do we need it?

Collagen is the most abundant protein in the body and acts as the structural glue that holds us together. It’s found in our skin, joints, bones, muscles, gut lining, blood vessels, and connective tissue.

From a women’s health perspective, collagen is essential not just for appearance and keeping our skin looking healthy, but for hormone balance, gut health, joint health, and healthy ageing. As we age, particularly from our mid- to late 20s and even more noticeably during perimenopause and menopause, our natural collagen production declines. This can manifest as facial fine lines, wrinkles, joint pain, slower recovery, weaker hair and nails, and even gut issues.

Why is collagen something that we should be supplementing?

Modern diets no longer provide the same collagen-rich foods our ancestors consumed regularly. We’re eating more muscle meat and far less connective tissue, skin, and bones.

At the same time, stress, blood sugar imbalances, inflammation, and hormonal shifts all accelerate collagen breakdown. Supplementing collagen helps bridge that nutritional gap, providing the body with key amino acids needed for tissue repair, skin elasticity, gut lining integrity, and joint support, especially for women navigating hormonal transitions or challenges.

How can we make sure we’re supporting our collagen levels?

Supporting collagen isn’t just about taking a powder, it’s about creating and nourishing the right internal environment. Adequate protein intake is foundational, along with key nutrients like vitamin C, zinc, copper, and silica, which are required for collagen synthesis.

Managing stress, balancing blood sugar, supporting gut health, and reducing chronic inflammation all help protect collagen stores. Collagen supplements and bone broth can be powerful tools, but they work best when paired with a whole-food, hormone-supportive lifestyle. It’s always a whole-body approach, and we should never look at anything in isolation.

What are some of the benefits of bone broth specifically as a way to supplement collagen (and more)?

Bone broth is a uniquely holistic form of collagen support. In addition to collagen peptides, it provides gelatin, glycine, proline, glutamine, and minerals that support joint health, gut repair, immune function, and even nervous system calm.

For women dealing with digestive issues, hormonal stress, or inflammation, bone broth can be incredibly grounding, nourishing, and restorative. It’s not just a beauty food, it’s deeply therapeutic, particularly for gut health and adrenal support.

What are three things you wish more people knew or understood about collagen?

Collagen is not just about skin. It’s foundational for joint health, gut integrity, hormone signalling, and tissue repair throughout the body.

You can’t out-supplement a stressed body. Chronic stress, inflammation, and poor blood sugar control will break down collagen faster than supplements can rebuild it.

Consistency matters more than quantity. Consistent, daily support has a far greater impact than sporadic high doses, and one of the easiest ways to stay consistent is to build collagen into a daily ritual that feels soothing and nourishing.

I personally love drinking it as a bone broth cacao blend like HOLY CACAO. The Focus Blend in the morning for mental clarity with lion’s mane and cordyceps, or the Calm Blend in the evening to soothe my nervous system. It supports collagen, gut health, and nervous system regulation at the same time.

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Follow @jess_shand_ on instagram for more expert tips, insights and delicious recipe inspiration.