Nourishing the seasonal shift: why collagen is more than skin deep for women

Written by Lara Mills

Nourishing the seasonal shift: why collagen is more than skin deep for women 

The arrival of spring is almost here , and whether you’re counting down to brighter mornings or not quite ready to emerge from hibernation, nature is already shifting gears.

The seasonal transition to spring is one of the most biologically active times of the year. As daylight hours increase and temperatures rise, our internal rhythms recalibrate. Winter often encourages heavier meals, reduced movement, and lower sunlight exposure, and the arrival of spring reverses these conditions quickly. Our circadian rhythms adjust, digestive systems adapt to lighter, fresher foods, and energy levels fluctuate.

While longer, warmer and drier days are a welcome change, this environmental overhaul can be a stressor if we aren’t supporting our bodies with the right nutrition and care. This can be difficult to navigate when many supermarkets don’t showcase seasonal local produce, leading us to miss opportunities to nourish ourselves in rhythm with nature.

One supplement that often goes under the radar during this time is collagen. While commonly associated with skin health, collagen plays a much broader role, supporting joint mobility¹ , gut integrity², and overall resilience—making it particularly relevant as we move from winter to spring.

How seasonal changes affect women’s health 

As the environment shifts, so does our physiology. Seasonal affective disorder (SAD) occurs more often in women than in men³, attributed to hormonal fluctuations. Increased daylight affects melatonin, serotonin, and cortisol cycles⁴. Meanwhile, digestion adjusts to lighter, more fibre-rich foods, and longer days naturally encourage more activity, placing extra demand on joints and muscles. It’s little wonder that we can feel depleted by the time spring arrives. 

One of the most visible effects of these changes is on the skin. Winter’s dry air and indoor heating⁵, combined with fluctuating hormones⁶, can compromise the skin barrier, leaving it prone to dehydration, dullness, sensitivity, inflammation, and breakouts. 

Understanding collagen and its role in the body 

Collagen is the most abundant protein in the human body, forming the structural foundation of skin, joints, connective tissue, and even the digestive tract. Production naturally declines in our early adulthood, decreasing by roughly 1% each year and accelerating after menopause⁷. When you consider this steep curve, it’s not surprising that lotions and serums alone often can’t restore the plump, bouncy skin of youth.

As women, there’s a constant pressure to ‘reverse’ the natural signs of ageing. The truth is, while we’re still lucky enough to be here, we can’t stop ageing. What’s the alternative? We can, however, focus on healthy ageing. It’s as simple as this: when we give our bodies what they need, we look better and, most importantly, we feel better.

Collagen and skin health

Our skin is made up of three layers. The epidermis, our outermost layer, protects against transepidermal water loss (TEWL) and external aggressors like UV rays. Beneath it sits the dermis, the thick middle layer composed of collagen, elastin, and hyaluronic acid, which gives skin its structure, elasticity, and flexibility. The subcutaneous layer of connective tissue and fat provides cushioning and energy storage.

Around 70-80% of the skin’s dermal layer is made up of collagen.⁸ When collagen declines, skin loses firmness, and wrinkles and sagging appear. In fact, up to 80% of premature ageing signs are linked to environmental factors that deplete collagen⁹.

It’s easy to get caught up in the aesthetics of skin, but it’s important to remember that skin is an organ—the largest, most exposed and therefore the most vulnerable. It acts as armour, protecting us from external aggressors like UV rays and urban pollution while playing a vital role in our immune defence.

Supporting collagen: topical vs ingestible

Many people know collagen as ‘edible skincare’. There are two routes to supporting collagen: topical products and ingestible supplements. Topical products often contain ‘pro-collagen’ ingredients, because whole collagen molecules are too large to penetrate deeply. These ingredients protect existing collagen and stimulate production. Hydrators like hyaluronic acid, antioxidants like Vitamin C (ascorbic acid) and Vitamin E (such as tocopherol), and peptides—short chains of amino acids that signal cells to repair and produce collagen—all support skin resilience.

Ingestible collagen supplements—usually derived from marine or bovine sources—can be found in liquid shots, powder or capsules, and work from the inside out. Hydrolysed collagen, broken down into peptides for absorption, is backed by research showing improvements in skin hydration, elasticity, and wrinkle reduction.¹⁰

Collagen supplements often focus on skin as a primary benefit, but collagen is essential to our bone and joint health, and has been extensively studied as a potential osteoarthritis treatment.¹¹ With less pain and stiffness, our mobility can improve, supporting our activity levels as we move into spring.

Can I get collagen from my diet?

Collagen is naturally found in animal sources like beef, chicken, fish, and egg whites. Slow-simmered bone broths are a nutrient-dense way to extract collagen from connective tissues. While collagen itself isn’t present in plant-based foods, a vegan diet can support collagen production by incorporating vitamin C-rich fruits and vegetables, such as citrus, berries, and broccoli, alongside plant proteins like beans and tofu.

Why collagen matters for seasonal wellness