November 5, 2025 • 17 mins
Speaking of Women's Health Podcast Host Dr. Holly Thacker unpacks what collagen actually is, why production slows with age and menopause, and how to protect and build it with food and daily habits. She weighs the evidence on collagen supplements, shares safety guardrails, and lays out a practical plan for skin, joints, and bones.
Dr. Thacker starts with the big levers: why smoking, alcohol, sugar, and UV exposure damage collagen, and how simple shifts—SPF on chronically exposed skin, smarter sun for vitamin D, and a realistic supplement plan after age 40—help you age slower.
Then she moves to the plate. Dr. Thacker lists the collagen-rich foods like bone broth, chicken skin, and fish skin, plus the nutrients that actually drive collagen synthesis: complete protein, vitamin C, zinc, and copper.
Curious about powders and peptides? Dr. Thacker dives into when and how to choose safe supplement products.
If this conversation helps you think differently about your routine, tap follow, share it with a friend who’s collagen-curious, and leave a quick review so more listeners can find us. Have a question or a topic you want explored next? Send us a note at speakingofwomenshealth.com and let’s keep the conversation going.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Holly L. Thacker, MD (00:03):
Welcome to the Speaking of Women's Health
podcast.
I'm your host, Dr.
Holly Thacker, the ExecutiveDirector of Speaking of Women's
Health, and I am back in ourSunflower House for another
edition.
And this discussion is going tobe all about collagen.
(00:24):
I would say every other patientI've been seeing lately has
been asking me about collagen.
So we're going to dive into thetopic and uh talk about this.
Maybe you've read about it orseen it on a social media post
or perhaps an advertisementpromising you glowing skin,
(00:45):
luscious hair.
Oh, we know how much hair is soimportant to women.
I'm not really a hair person,I'm a nail person.
Collagen's good for the nailstoo, by the way.
And we have done some reallyin-depth podcast on hair, on
hair supplements, on treatmentfor hair loss, on causes of hair
loss.
(01:06):
So we're gonna talk about justsome basic nutritional building
blocks.
And you may ask, is just onescoop of collagen powder, is it
that simple?
Is that enough for me?
Well, not always.
Uh, in fact, many of us alreadyget enough collagen in our diet
(01:26):
and we don't even realize it.
So in this episode, I am goingto walk you through what
collagen actually is and uh whyit's important, not just to skin
and hair, which of course weall care about as women, but the
older you get, you're startingto think about those joints and
(01:49):
bones.
If you didn't hear the earlierpodcast I did on joint
supplements and preparing forjoint replacements, um, that is
a good one.
I do want to focus on how tonaturally uh support collagen
(02:10):
production through your diet andfood ingestion, and then focus
on maybe when it might makesense to consider a supplement
or talk to your physician ornurse practitioner.
So, first things first, what iscollagen?
Well, it is the most abundantprotein in your human body, it
(02:35):
makes up a whopping 30% of yourtotal body protein.
It's like the scaffolding thatholds everything together your
skin, your bones, your tendons,cartilage, and your blood
vessels.
So there are 28 different typesof collagen, but type one is
(03:00):
the most uh common and itaccounts for 90% of the collagen
in your body.
And it's made up of three keyamino acids: glycine, proline,
and hydroxyproline.
So glycine, proline, andhydroxyproline.
Think of these three buildingblocks as what your body uses to
(03:25):
create strong, flexibletissues.
And here's somethinginteresting.
Your body naturally producescollagen, but like many things,
that process slows down as weget older and as we age.
It's it's harder to recoverfrom musculoskeletal injuries if
(03:48):
you haven't noticed.
It's harder for your skin torepair.
Uh, little bumps can cause muchbigger amounts of bruising.
Uh, on one of my earlierpodcasts, I talked about some
simple kind of hidden uh tipsand tricks and things uh that
(04:09):
you can use for your skin.
And one of them is the herbArnica, which really reduces
bruising and skin fragility, andis sometimes used by the
dermatologists and plasticsurgeons after certain
procedures.
But long before you get to aninjury or some medical
intervention, you really want tomake sure that your diet is as
(04:33):
good as it can be, and that youare either making andor
ingesting enough collagen.
So, why does collagen matter?
And why is this such a bigdeal?
And why is everybody talkingabout collagen and asking me
about it?
Well, it helps your tissuesstay strong and stretchy, it
(04:55):
gives skin both firmness andsome elasticity.
It's crucial for your jointhealth, your bone strength, and
wound healing.
And when I get a bone density,which measures how much calcium
is in the bone, for the lastseveral years I've also been
(05:15):
doing a microarchitecture testthat looks at how the bone is
connected, whether it's normal,partially degraded, or
completely degraded.
So when I see women that havedegraded architecture, which
accounts for 40% of bonestrength, it really makes me
wonder about their nutrition,their diet, their protein
(05:37):
intake, collagen intake, vitaminD, and vitamin C.
And collagen even plays a rolein replacing dead cells.
And a lot of skincare routinesinvolve exfoliation, taking off
the top layer of dead skin.
(05:58):
The catch as we get older, ourcollagen production really does
start to decline.
And for women, that dropbecomes, no surprise, more
noticeable after menopause.
And by the time we hit our 60s,both men and women experience
(06:21):
significant reductions incollagen levels.
So not only do you notice a lotmore wrinkling, but joint
stiffness and perhaps anacceleration in the loss of the
bone density.
So aging is a part of the lifecycle and is somewhat considered
(06:43):
to be natural and expected.
But there's a lot of lifestylehabits that accelerate collagen
aging.
So let's talk about the bigones.
Smoking.
It reduces blood flow to yourskin, it damages collagen
fibers.
In fact, a lot of surgeons willnot do elective surgery on
(07:03):
smokers, particularly if it'scosmetic or it involves the
skin, but also musculoskeletalprocedures and tendon uh
surgeries.
Excessive alcohol, itdehydrates your skin, it's a
toxin, and it does impaircollagen repair.
(07:24):
So we had a whole dedicatedpodcast uh in season three about
alcohol, alcohol problems andhow to deal with that.
We also had an excellent guestpodcast by our executive
producer, Lee Klecker, all aboutsmoking uh and smoking
(07:46):
cessation techniques.
So, besides smoking andalcohol, what other things do
you think are bad for yourcollagen?
Well, too much sugar andprocessed foods, because they
can lead to inflammation andglycation, which breaks down
collagen.
And then, of course, sunexposure.
(08:07):
Ultraviolet rays do break downcollagen and they speed up skin
aging.
And that's why twin studies ofidentical twins that grow up in
different environments, one veryheavily exposed to sun and one
not, the one exposed to sunlooks and has aged from a skin
(08:30):
perspective significantly morethan the identical twin who has
not had that uh sun exposure.
So sun, sun exposure on arm andlegs for 15 minutes for vitamin
D is important.
Um, I think it is important toprotect from excessive sun
(08:50):
exposure uh when I have mygranddaughters.
Sometimes they already looklike ghosts, even when it's not
Halloween, because their father,my son, Dr.
Stetson Thacker, put sunscreenall over their face.
And obviously, as women orplaces that the sun always is
exposed to the face, the neck,the decollet area, the the uh uh
(09:13):
front of the hands, these showaging the fastest.
Um, I think maybe having partsof your legs and arms exposed to
get some natural sunlight uhfor vitamin D production can be
helpful.
However, after age 40, the skinreally doesn't make vitamin D
(09:34):
that well.
And that's why at that age it'simportant to have vitamin D
supplements.
Certainly breastfeeding babies,uh, that's the one thing they
do need is vitamin D drops andin general with infants.
And I am so blessed to have somany infants uh in my life,
certainly in my family, butthere's been like a little mini
(09:55):
baby boom amongst coworkers andfriends and neighbors, and
that's lovely.
Uh, but usually those first sixmonths um there's a lot more
need for the sun protection.
So if you want to preserve yourcollagen, these are great areas
to focus on.
(10:16):
Protecting your skin from toomuch sun exposure, getting the
junk food and processed foodsand sugar out of your diet, not
smoking or working on smokingcessation, and really limiting
minimizing any alcohol use.
So, how can you supportcollagen naturally?
(10:37):
Well, you can start with yourplate and you can focus on
ingesting collagen-rich foods.
So, what are some collagen-richfoods?
Chicken skin.
You know, people like theirfried chicken with that chicken
skin, pig knuckles, yes, truly,yes, pig knuckles are rich in
(11:01):
collagen.
Fish skin, okay.
Most people need to get morefish.
And even jellyfish, which isingested in some cultures.
I have never had jellyfishmyself.
I think that one of the mostcommon ways, um, and a lot of my
patients do this, especially ifthey're intermittently fasting.
There might be one day a weekor during religious observances,
(11:25):
uh, that they may do a fast andjust only ingest bone broth.
And you can make really goodbone broth by simmering animal
bones and connective tissue.
My husband loves soup, he's agreat soup maker.
We have some really good souprecipes uh on our website uh
that include broth.
(11:47):
My favorite recipe on ourSpeaking of Women's Health
website is the Italian weddingsoup.
Just made that recently.
It really hits the spot.
But even if you're not eatingthese foods regularly, your body
can still make collagen as longas you're getting the right
nutrients.
So protein from sources likepoultry, fish, beans, eggs, and
(12:12):
remember I like the omega-3eggs.
Vitamin C, which is essentialfor collagen synthesis, is found
in citrus fruits, bell peppers,leafy greens, and berries.
Zinc and copper, which helpactivate the enzymes involved in
collagen production.
So the next time you're groceryshopping, think about how your
(12:36):
choices will help your skin andjoints from the inside out.
So, what about collagensupplements?
Because I know so many of youare curious and are asking me.
Well, collagen supplements,especially the hydrolyzed
collagen peptides, have becomevery popular.
(12:56):
They may help improve skinelasticity, hydration, and even
joint pain or bone density.
But here's the thing (13:04):
research is still evolving, and certainly
not all supplements are createdequally.
In fact, I was thrust onto thenational stage at the very
beginning of my career becauseL-tryptophan was being
manufactured in such a way thatthere was a contaminate.
(13:26):
And L-tryptophan is a naturalamino acid.
And it was frequently used bybodybuilders to help with
muscles, just like so manypeople are turning to creatine.
It was used by those havingtrouble sleeping.
Instead of having a turkeysandwich and milk rich in
tryptophan, people were poppinga supplement.
Women with PMS, premenstrualdysphoric disorder, uh, were
(13:49):
taking it to try to boostserotonin.
And there were a number ofAmericans that died because of
this contamination.
So I don't want to minimize theconcern that taking unregulated
substances or things that don'thave any kind of purity or
(14:10):
standardization have because youhave to have a reason why
you're putting something in yourmouth, whether it's food or
whether it's a supplement.
And I think because things areover the counter, because
sometimes they're promoted somuch by celebrities and
influencers and people that youmight find entertaining on
(14:30):
social media, um, I may not beas entertaining, but I I
certainly work to get the rightinformation out to help keep you
healthy and strong and incharge because I have seen a lot
of havoc.
Certainly side effects, um,reactions, allergies, and
(14:51):
tolerances to prescriptionmedicines, yes, but also to
supplements as well.
And some products throw in allsorts of things like herbs and
high doses of vitamins when youmay already be on it.
So it may not be right foreveryone.
That's why you need to readlabels, bring them in at your
(15:11):
visit, and talk to yourhealthcare clinician before
starting any new supplements.
So, to wrap up, your body canmake collagen on its own with
the right nutrients.
Lifestyle choices like avoidingsmoking, limiting alcohol, and
protecting your skin from thesun can help preserve collagen.
(15:34):
And while supplements may offerbenefits for some, um, they're
not always necessary and they'renot always a magic bullet.
Uh, I did a whole podcast onbiotin.
That's B7, that's a vitamin,and we have a list of what foods
have B7.
Certainly, there's warningsabout B7 because it messes up a
(15:54):
lot of blood work.
And ideally, you should be offall biotin for at least 12
hours, preferably 72 hoursbefore getting certain blood
tests done.
And I think biotin helps thenails more than the hair.
Uh, it's in a lot of expensivehair products.
Uh, what I recommend for a lotof my patients is who um want to
(16:14):
have stronger nails and maybeslightly thicker hair is taking
gelatin capsules, collagen, uh,or just opening a container of
Knax gelatin and putting it in adrink and mixing it up.
And um it also kind of fills upyour stomach when you have
enough water, too.
Uh, so that's something thatI've done for several years
(16:39):
before eating my first meal ofthe day.
So I want to thank you so muchfor joining us on this latest
episode.
If you've enjoyed this, uhplease share it with others.
Make sure you subscribe onApple Podcasts, Spotify, tune
in, wherever you listen.
(17:01):
Give us a five-star rating, anddon't forget to join us and
bookmark speakingofwomen'shealth.com.
If you have any questions orany topics you want us to cover,
just send us an email on thecontact us on speaking of
women's health.com.
Remember, be strong, behealthy, and be in charge.
Welcome to the Speaking of Women's Health
podcast.
I'm your host, Dr.
Holly Thacker, the ExecutiveDirector of Speaking of Women's
Health, and I am back in ourSunflower House for another
edition.
And this discussion is going tobe all about collagen.
(00:24):
I would say every other patientI've been seeing lately has
been asking me about collagen.
So we're going to dive into thetopic and uh talk about this.
Maybe you've read about it orseen it on a social media post
or perhaps an advertisementpromising you glowing skin,
(00:45):
luscious hair.
Oh, we know how much hair is soimportant to women.
I'm not really a hair person,I'm a nail person.
Collagen's good for the nailstoo, by the way.
And we have done some reallyin-depth podcast on hair, on
hair supplements, on treatmentfor hair loss, on causes of hair
loss.
(01:06):
So we're gonna talk about justsome basic nutritional building
blocks.
And you may ask, is just onescoop of collagen powder, is it
that simple?
Is that enough for me?
Well, not always.
Uh, in fact, many of us alreadyget enough collagen in our diet
(01:26):
and we don't even realize it.
So in this episode, I am goingto walk you through what
collagen actually is and uh whyit's important, not just to skin
and hair, which of course weall care about as women, but the
older you get, you're startingto think about those joints and
(01:49):
bones.
If you didn't hear the earlierpodcast I did on joint
supplements and preparing forjoint replacements, um, that is
a good one.
I do want to focus on how tonaturally uh support collagen
(02:10):
production through your diet andfood ingestion, and then focus
on maybe when it might makesense to consider a supplement
or talk to your physician ornurse practitioner.
So, first things first, what iscollagen?
Well, it is the most abundantprotein in your human body, it
(02:35):
makes up a whopping 30% of yourtotal body protein.
It's like the scaffolding thatholds everything together your
skin, your bones, your tendons,cartilage, and your blood
vessels.
So there are 28 different typesof collagen, but type one is
(03:00):
the most uh common and itaccounts for 90% of the collagen
in your body.
And it's made up of three keyamino acids: glycine, proline,
and hydroxyproline.
So glycine, proline, andhydroxyproline.
Think of these three buildingblocks as what your body uses to
(03:25):
create strong, flexibletissues.
And here's somethinginteresting.
Your body naturally producescollagen, but like many things,
that process slows down as weget older and as we age.
It's it's harder to recoverfrom musculoskeletal injuries if
(03:48):
you haven't noticed.
It's harder for your skin torepair.
Uh, little bumps can cause muchbigger amounts of bruising.
Uh, on one of my earlierpodcasts, I talked about some
simple kind of hidden uh tipsand tricks and things uh that
(04:09):
you can use for your skin.
And one of them is the herbArnica, which really reduces
bruising and skin fragility, andis sometimes used by the
dermatologists and plasticsurgeons after certain
procedures.
But long before you get to aninjury or some medical
intervention, you really want tomake sure that your diet is as
(04:33):
good as it can be, and that youare either making andor
ingesting enough collagen.
So, why does collagen matter?
And why is this such a bigdeal?
And why is everybody talkingabout collagen and asking me
about it?
Well, it helps your tissuesstay strong and stretchy, it
(04:55):
gives skin both firmness andsome elasticity.
It's crucial for your jointhealth, your bone strength, and
wound healing.
And when I get a bone density,which measures how much calcium
is in the bone, for the lastseveral years I've also been
(05:15):
doing a microarchitecture testthat looks at how the bone is
connected, whether it's normal,partially degraded, or
completely degraded.
So when I see women that havedegraded architecture, which
accounts for 40% of bonestrength, it really makes me
wonder about their nutrition,their diet, their protein
(05:37):
intake, collagen intake, vitaminD, and vitamin C.
And collagen even plays a rolein replacing dead cells.
And a lot of skincare routinesinvolve exfoliation, taking off
the top layer of dead skin.
(05:58):
The catch as we get older, ourcollagen production really does
start to decline.
And for women, that dropbecomes, no surprise, more
noticeable after menopause.
And by the time we hit our 60s,both men and women experience
(06:21):
significant reductions incollagen levels.
So not only do you notice a lotmore wrinkling, but joint
stiffness and perhaps anacceleration in the loss of the
bone density.
So aging is a part of the lifecycle and is somewhat considered
(06:43):
to be natural and expected.
But there's a lot of lifestylehabits that accelerate collagen
aging.
So let's talk about the bigones.
Smoking.
It reduces blood flow to yourskin, it damages collagen
fibers.
In fact, a lot of surgeons willnot do elective surgery on
(07:03):
smokers, particularly if it'scosmetic or it involves the
skin, but also musculoskeletalprocedures and tendon uh
surgeries.
Excessive alcohol, itdehydrates your skin, it's a
toxin, and it does impaircollagen repair.
(07:24):
So we had a whole dedicatedpodcast uh in season three about
alcohol, alcohol problems andhow to deal with that.
We also had an excellent guestpodcast by our executive
producer, Lee Klecker, all aboutsmoking uh and smoking
(07:46):
cessation techniques.
So, besides smoking andalcohol, what other things do
you think are bad for yourcollagen?
Well, too much sugar andprocessed foods, because they
can lead to inflammation andglycation, which breaks down
collagen.
And then, of course, sunexposure.
(08:07):
Ultraviolet rays do break downcollagen and they speed up skin
aging.
And that's why twin studies ofidentical twins that grow up in
different environments, one veryheavily exposed to sun and one
not, the one exposed to sunlooks and has aged from a skin
(08:30):
perspective significantly morethan the identical twin who has
not had that uh sun exposure.
So sun, sun exposure on arm andlegs for 15 minutes for vitamin
D is important.
Um, I think it is important toprotect from excessive sun
(08:50):
exposure uh when I have mygranddaughters.
Sometimes they already looklike ghosts, even when it's not
Halloween, because their father,my son, Dr.
Stetson Thacker, put sunscreenall over their face.
And obviously, as women orplaces that the sun always is
exposed to the face, the neck,the decollet area, the the uh uh
(09:13):
front of the hands, these showaging the fastest.
Um, I think maybe having partsof your legs and arms exposed to
get some natural sunlight uhfor vitamin D production can be
helpful.
However, after age 40, the skinreally doesn't make vitamin D
(09:34):
that well.
And that's why at that age it'simportant to have vitamin D
supplements.
Certainly breastfeeding babies,uh, that's the one thing they
do need is vitamin D drops andin general with infants.
And I am so blessed to have somany infants uh in my life,
certainly in my family, butthere's been like a little mini
(09:55):
baby boom amongst coworkers andfriends and neighbors, and
that's lovely.
Uh, but usually those first sixmonths um there's a lot more
need for the sun protection.
So if you want to preserve yourcollagen, these are great areas
to focus on.
(10:16):
Protecting your skin from toomuch sun exposure, getting the
junk food and processed foodsand sugar out of your diet, not
smoking or working on smokingcessation, and really limiting
minimizing any alcohol use.
So, how can you supportcollagen naturally?
(10:37):
Well, you can start with yourplate and you can focus on
ingesting collagen-rich foods.
So, what are some collagen-richfoods?
Chicken skin.
You know, people like theirfried chicken with that chicken
skin, pig knuckles, yes, truly,yes, pig knuckles are rich in
(11:01):
collagen.
Fish skin, okay.
Most people need to get morefish.
And even jellyfish, which isingested in some cultures.
I have never had jellyfishmyself.
I think that one of the mostcommon ways, um, and a lot of my
patients do this, especially ifthey're intermittently fasting.
There might be one day a weekor during religious observances,
(11:25):
uh, that they may do a fast andjust only ingest bone broth.
And you can make really goodbone broth by simmering animal
bones and connective tissue.
My husband loves soup, he's agreat soup maker.
We have some really good souprecipes uh on our website uh
that include broth.
(11:47):
My favorite recipe on ourSpeaking of Women's Health
website is the Italian weddingsoup.
Just made that recently.
It really hits the spot.
But even if you're not eatingthese foods regularly, your body
can still make collagen as longas you're getting the right
nutrients.
So protein from sources likepoultry, fish, beans, eggs, and
(12:12):
remember I like the omega-3eggs.
Vitamin C, which is essentialfor collagen synthesis, is found
in citrus fruits, bell peppers,leafy greens, and berries.
Zinc and copper, which helpactivate the enzymes involved in
collagen production.
So the next time you're groceryshopping, think about how your
(12:36):
choices will help your skin andjoints from the inside out.
So, what about collagensupplements?
Because I know so many of youare curious and are asking me.
Well, collagen supplements,especially the hydrolyzed
collagen peptides, have becomevery popular.
(12:56):
They may help improve skinelasticity, hydration, and even
joint pain or bone density.
But here's the thing (13:04):
research is still evolving, and certainly
not all supplements are createdequally.
In fact, I was thrust onto thenational stage at the very
beginning of my career becauseL-tryptophan was being
manufactured in such a way thatthere was a contaminate.
(13:26):
And L-tryptophan is a naturalamino acid.
And it was frequently used bybodybuilders to help with
muscles, just like so manypeople are turning to creatine.
It was used by those havingtrouble sleeping.
Instead of having a turkeysandwich and milk rich in
tryptophan, people were poppinga supplement.
Women with PMS, premenstrualdysphoric disorder, uh, were
(13:49):
taking it to try to boostserotonin.
And there were a number ofAmericans that died because of
this contamination.
So I don't want to minimize theconcern that taking unregulated
substances or things that don'thave any kind of purity or
(14:10):
standardization have because youhave to have a reason why
you're putting something in yourmouth, whether it's food or
whether it's a supplement.
And I think because things areover the counter, because
sometimes they're promoted somuch by celebrities and
influencers and people that youmight find entertaining on
(14:30):
social media, um, I may not beas entertaining, but I I
certainly work to get the rightinformation out to help keep you
healthy and strong and incharge because I have seen a lot
of havoc.
Certainly side effects, um,reactions, allergies, and
(14:51):
tolerances to prescriptionmedicines, yes, but also to
supplements as well.
And some products throw in allsorts of things like herbs and
high doses of vitamins when youmay already be on it.
So it may not be right foreveryone.
That's why you need to readlabels, bring them in at your
(15:11):
visit, and talk to yourhealthcare clinician before
starting any new supplements.
So, to wrap up, your body canmake collagen on its own with
the right nutrients.
Lifestyle choices like avoidingsmoking, limiting alcohol, and
protecting your skin from thesun can help preserve collagen.
(15:34):
And while supplements may offerbenefits for some, um, they're
not always necessary and they'renot always a magic bullet.
Uh, I did a whole podcast onbiotin.
That's B7, that's a vitamin,and we have a list of what foods
have B7.
Certainly, there's warningsabout B7 because it messes up a
(15:54):
lot of blood work.
And ideally, you should be offall biotin for at least 12
hours, preferably 72 hoursbefore getting certain blood
tests done.
And I think biotin helps thenails more than the hair.
Uh, it's in a lot of expensivehair products.
Uh, what I recommend for a lotof my patients is who um want to
(16:14):
have stronger nails and maybeslightly thicker hair is taking
gelatin capsules, collagen, uh,or just opening a container of
Knax gelatin and putting it in adrink and mixing it up.
And um it also kind of fills upyour stomach when you have
enough water, too.
Uh, so that's something thatI've done for several years
(16:39):
before eating my first meal ofthe day.
So I want to thank you so muchfor joining us on this latest
episode.
If you've enjoyed this, uhplease share it with others.
Make sure you subscribe onApple Podcasts, Spotify, tune
in, wherever you listen.
(17:01):
Give us a five-star rating, anddon't forget to join us and
bookmark speakingofwomen'shealth.com.
If you have any questions orany topics you want us to cover,
just send us an email on thecontact us on speaking of
women's health.com.
Remember, be strong, behealthy, and be in charge.
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