Collagen is often referred to as the body’s framework. It is the most abundant protein found in the human body. It accounts for about a third of all proteins in our bodies. It can be found in muscles, bones, skin, and tendons. Recent years have seen a growing interest in it as a supplement.
However, collagen is more than just a trendy term. Good collagen levels contribute to good overall health. With age, our natural ability to produce collagen decreases. Decreased collagen production leads to signs of aging that are clearly visible. It also leads to stiff joints. Knowing the benefits of collagen can empower us to make educated decisions regarding our health. We can enjoy healthy skin. We can care for our joints. We can improve our general state of well-being.
What is collagen?
Collagen is like the steel rebar in concrete – it provides tensile strength. Without it, our bodies would be simply a collection of loosely arranged cells.
Collagen is a type of structural protein, and approximately 30% of all proteins in our bodies consist of collagen. It is present nearly everywhere—in our skin, bones, tendons, ligaments, and even in the dentine of our teeth. It acts as a scaffolding framework to provide the necessary rigidity to allow our tissues to stretch and then return to their original shape without tearing.
The Main Three Types
There are technically 28 types of collagen, but for general health, you should focus on what we call the “Big Three.”
Type I: This is the powerhouse. Collagen type I makes up 90% of all the collagen in our bodies, with densely packed fibrils giving structure to our skin, bones, tendons, and ligaments. If you’re interested in taking supplements to combat aging, look out for Type I collagen.
Type II: This collagen type specializes in providing elasticity to cartilage tissues. The collagen found in cartilages helps form a cushion between our bones. If you notice any clicking sounds while getting up from a sitting or lying-down position, then it’s time to focus on increasing your type II collagen levels.
Type III: It is commonly found in combination with Type I collagen. It is key to making reticular fibers—components needed to provide strength to our muscles, organs and blood vessels. Good levels of Type III collagen contribute to firm, healthy skin and strong vascular system
Top Benefits of Collagen
1. Skin Health and Aging
This is the most extensively promoted benefit with good reason. The skin contains 70-80% collagen. It acts as a network, which helps retain fat and moisture.
As collagen levels decrease, the dermis (the layer of skin beneath the surface) starts to sag. Research shows that taking hydrolyzed collagen peptides can stimulate fibroblasts in the skin, which helps to increase the production of not just collagen but also elastin and hyaluronic acid. As a result, the skin bounces back faster when pinched and feels softer and more hydrated.
Collagen doesn’t fill wrinkles like the injections used to treat them. Instead, it helps to improve the underlying tissue structure. After taking hydrolyzed collagen peptides for 8-12 weeks, studies show a significant decrease in the depth of fine lines. With good collagen levels, your skin appears plumper from the inside out.
As collagen is important for repairing tissues, it contributes to the process of wound healing. Although it cannot eliminate stretch marks formed prior to conception or due to significant weight fluctuations, maintaining adequate levels of collagen during pregnancy or times of weight change can help to provide good elasticity to the skin. It allows it to expand and heal efficiently.
Related: Top 13 Tips to Get Clear Skin, Top 14 Tips for Glowing Skin: Get Radiant Complexion Naturally
2. Joint and Bone Support
The joints are covered with cartilage, a flexible connective tissuethat prevents bones from coming into contact with each other. Osteoarthritis occurs when the cartilage wears out.
Collagen accumulated in cartilage tissues contributes to stimulating the cells responsible for producing new cartilage. It provides the necessary building blocks to fill in the ‘potholes’ in our joints.
Several randomized controlled trials have shown that athletes who take collagen supplements experience reduced joint pain while engaging in physical activities compared to those taking a placebo.
Collagen acts as a kind of insurance policy, lubricating joints and reducing inflammation caused by stiffness.
Bones are dynamic and continually being broken down and rebuilt. Your bone matrix contains minerals built on a framework of collagen.
As we age, this supporting structure weakens, leading to osteoporosis. Studies suggest that collagen can boost bone-forming cells called osteoblasts, contributing to maintaining good bone mineral density and reducing the risk of fractures.
3. Hair, Nails, and Connective Tissue
Brittle nails and thinning hair are often considered just skin’s problems, but they are signs of a problem with structural proteins.
If your nails are brittle, crumbling, or slow to grow, collagen can help. It boosts nail growth rate and reduces breakage frequency.
Although hair consists mostly of keratin, collagen forms a framework around hair follicles, providing the necessary amino acids to produce keratin. Collagen strengthens the dermal layer that contains the follicle, helping to secure the hair and reduce excessive hair loss.
Tendons connect muscles to bones while ligaments connect bones to each other. Injuries in these areas take a long time to heal due to poor blood supply.
Collagen supplements can help promote the repair of tissues that provide strength and elasticity, making tendons more resistant to strains and stress.
The importance of collagen in strengthening tendons and improving recovery from injuries has led to its increasing use in sports medicine rehabilitation programs.
Related: How to Get Thicker Hair: 8 Ultimate Tips That Actually Work, Best Hair Growth Tips to Grow Long Hair Fast
4. Gut and Digestion
The relationship between collagen and gut health is an area of ongoing research, but it makes logical sense. The intestinal wall is lined with a mucosal barrier that relies on collagen for structure.
Increased intestinal permeability occurs when the tight junctions in the gut lining loosen.
Collagen contains the amino acids glycine and glutamine, which are important for healing and maintaining the integrity of the gut lining.
By supporting the barrier function of the mucosa, collagen can prevent undigested food particles and toxins from escaping into the bloodstream.
5. Muscle Mass and Metabolism
All muscles need protein to build. Collagen is a good source of protein that contains glycine and arginine, two important amino acids involved in making new muscle proteins. Although it doesn’t help build muscle mass as effectively as whey protein does, it can contribute to maintaining muscle mass during aging.
6. Overall Wellness and Recovery
Recovery after physical activity and injuries is important.
Persistent inflammation leads to chronic pain. Collagen has anti-inflammatory properties that may contribute to decreased joint inflammation. Moreover, it provides general support to our immune system.
The body requires nutrients for healing processes. Collagen serves as a good source of such nutrients. Collagen is needed to treat cuts and wounds. It aids in strengthening tissues damaged by surgery or severe exercises.
How to Increase Collagen
1. Dietary Sources
Before investing in collagen supplements, start by taking a good look at your current diet. The body can’t create collagen without necessary building blocks.
Bone Broth: Bone broth is a classic way to obtain collagen. Cooking animal bones for 12-24 hours releases the collagen into the liquid, resulting in a rich source of gelatinous goodness—bone broth. Rich in type II collagen.
Meat parts: We tend to ignore the sections of animals high in collagen. Chicken skins, pork skins, and the connective tissue found on pot roasts are all great sources of collagen.
Fish: Marine collagen derived from fish skin and scales is easily absorbed. Sardines eaten with the skin on are a powerhouse of protein.
The Vitamin C Connection: This is the number one mistake people make. Eating a lot of collagen doesn’t do much good if your body can’t utilize it. Vitamin C is the “cofactor” needed to break down amino acids and build the triple helix structure of collagen.
Consume your collagen supplements along with foods rich in vitamin C such as oranges, bell peppers, strawberries, or kiwi.
2. Supplements
If you are interested in achieving noticeable benefits, taking supplements provides the best chance to provide an adequate amount of therapeutics.
Most of the available nutritional supplements contain hydrolyzed collagen peptides. This implies that the long chains of protein molecules have been fragmented into smaller ones.
Hydrolyzed collagen peptides can easily dissolve in hot or cold drinks and can be better absorbed by our digestive system.
3. Lifestyle Considerations
During deep sleep, the body produces collagen. Poor sleep capacity hinders this ability to produce collagen. The ideal amount of good quality sleep needed is 7-9 hours.
Increased stress levels lead to increased levels of cortisol, which breaks down collagen. Practice ways to manage stress. You can start with yoga and meditation.
UV rays damage collagen in the skin. They weaken skin collagen fibers. Use a sunscreen every time you step out in the sun. Wear protective clothing when going out in the sun.
Smoking is bad for our skin and damages the blood vessels. It reduces the oxygen flow to the skin. Quitting smoking helps to take good care of your skin.
Who Should Consider Taking Collagen?
Collagen is beneficial for almost everyone. Some groups, however, may have even greater benefits to enjoy.
Healthy skin care: If you want to eliminate fine lines and wrinkles, collagen could be helpful. It contributes to healthy hydration and skin elasticity and can improve the look of cellulite.
Joint Health: Those dealing with joint pain should consider taking collagen supplements. It provides relief from arthritis symptoms and can help maintain strong and supple joints.
Athletes: As athletes push themselves to perform at their best, they need good nutrients to support their fitness goals. Collagen can help with repairing and recovering from intense workout routines by providing good care to your connective tissue—including your tendons and ligaments. It can contribute to reducing injuries as well.
Older adults: With aging, the amount of muscle mass in our bodies decreases while bone density reduces. Collagen can help manage this process of aging well.
Vegetarians and vegans: Traditional collagen products come from animal sources. Vegans cannot use these supplements. However, there are vegan collagen boosters available that contain nutrients needed to form collagen. Most of them consist of vitamin C, glycine, and zinc. They don’t actually contain collagen. It must be assembled by the body to produce one.
Quick Buying Guide for Collagen Supplements
Keep an eye out for the words “hydrolyzed” or “peptides.” Good absorption is guaranteed by this. Check the type of collagen used. Types I and III are good for skin care, while Type II is ideal for joints. See how much collagen is provided per serving size. We recommend consuming at least 10 grams to improve overall health.
Good quality matters. Dietary supplements are not regulated like medications. Look for brands that conduct laboratory testing on their products. Check if they have certifications from USP, NSF, or ConsumerLab. This ensures the product is free from impurities and contains the desired quantity of active ingredients.
Know your sources. Bovine (cow) derived, marine (fish) derived, porcine (pig) derived, and chicken (poultry) derived collagens are available. If you suffer from any allergies, especially to fish, choose marine collagen with caution. If you choose to follow a dietary plan avoiding beef due to personal reasons, opt for bovine collagen. Always check if your product features ‘Free From’ content. Many collagen products are gluten and dairy-free.
Key Takeaways
Collagen is no magical cure-all. Decades of sun damage cannot be undone overnight, and eating a balanced diet is still necessary. But evidence from science shows that collagen can contribute to maintaining a strong and solid bodily structure.
Whether you want to get rid of wrinkles, train without any knee problems, or simply have good gut health, collagen plays a significant role. Knowing about the different types and creating a routine of consuming collagen—through food or good-quality supplements—helps to provide good care to our natural frame of the body.
A well-thought out strategy is key. Identify your personal health objectives, select the appropriate type of collagen, and be patient. Provide your body with necessary nutrients and it will create its own tools to repair itself.
Frequently Asked Questions (FAQs)
How long until I see results?
It depends on what you are trying to address. Skin hydration can improve within 4-6 weeks. Joint pain relief typically takes 8-12 weeks to take effect. Increasing bone density can take a few months.
Can I get enough collagen from food alone?
Yes. A “nose-to-tail” diet consisting of bone broth, organ meats, and good sources of vitamin C provides all necessary collagen-building materials. Most of us don’t eat like this. Supplements provide important nutrients that may be lacking in our current diets.
Are collagen supplements vegan-friendly?
No. As collagen comes from animal tissues, none of the collagen-based supplements available in the market can be considered vegan. All vegans should focus on consuming plant-based foods that are high in glycine and proline—amino acids important for collagen. Good vegan sources include soy, lentils, and beans. High vitamin C intake also contributes to healthy skin.
Are there side effects?
Collagen is considered generally recognized as safe. If you are allergic to fish, eggs, or beef, please identify the source of your supplement. Some users experience mild bloating and a feeling of being full while starting to take collagen supplements, but these symptoms usually go away once your body gets accustomed to them.
Scientific References
- Choi, F. D., et al. (2019). “The Effects of Oral Collagen Supplementation on Skin: A Systematic Review and Meta-Analysis.” Journal of Drugs in Dermatology. https://pubmed.ncbi.nlm.nih.gov/31677533/
- Iwai, K., et al. (2005). “Identification of Food-Derived Collagen Peptides in Human Blood after Oral Ingestion of Gelatin Hydrolysates.” Journal of Agricultural and Food Chemistry. https://pubmed.ncbi.nlm.nih.gov/16237030/
- McAlindon, T. E., et al. (2017). “2017 American College of Rheumatology/American Association of Hip and Knee Surgeons American Society of Regional Anesthesia and Pain Medicine Hip Society Knee Society. Guideline for the Non-Operative Treatment of Knee Osteoarthritis.” Arthritis Care & Research. https://pubmed.ncbi.nlm.nih.gov/28234318/
- Zdzieblik, D., et al. (2015). “Collagen Peptide Supplementation in Combination with Resistance Training Improves Body Composition in Premenopausal Women: A Randomized, Placebo-Controlled Trial.” Journal of the International Society of Sports Nutrition. https://pubmed.ncbi.nlm.nih.gov/26429311/
- Schunck, M., et al. (2015). “Oral Supplementation of Specific Collagen Peptides Has a Beneficial Effect on Human Skin Ageing.” Skin Pharmacology and Physiology. https://pubmed.ncbi.nlm.nih.gov/25969906/
- Lugo, J. P., et al. (2013). “Pain Reduction and Improved Mobility in Osteoarthritis: A Randomized, Double-Blind, Placebo-Controlled Study of a Collagen Hydrolysate.” Nutrition Journal. https://pubmed.ncbi.nlm.nih.gov/23442215/
- Zague, V. (2008). “Collagen Hydrolysate Intake and the Effects on Skin Properties.” ScientificWorldJournal. https://pubmed.ncbi.nlm.nih.gov/29670428/
- Jendricke, P., et al. (2019). “Supplementation of Collagen Peptides in Conjunction with Resistance Training Improves Muscle Mass and Muscle Strength in Elderly Men: A Randomized Controlled Trial.” Nutrients. https://pubmed.ncbi.nlm.nih.gov/31717624/
- Watanabe-Kamiyama, M., et al. (2010). “Supplemental Hydrolyzed Collagen Can Protect against Light-Induced Skin Aging in Hairless Mice.” Journal of Agricultural and Food Chemistry. https://pubmed.ncbi.nlm.nih.gov/20043722/
Disclaimer
The health information provided on this page is intended to be for informational and educational purposes only and should not be used as a substitute for medical advice or treatment.