What is collagen?
When most people think of collagen, they think of preventing fine lines and wrinkles, anti-aging topical treatments, and expensive face creams. Of course, healthy aging is one of the most common reasons people choose to take a collagen supplement, or focus on getting more of it in their diets. However, collagen serves many other functions in the body — some of them far more essential than preventing wrinkles.
Here’s everything you need to know about collagen: what it is, its many benefits, how to get more of it, and what to look for in a collagen supplement.
What is Collagen?
Collagen is the most abundant protein in the human body. It takes various forms, but altogether, this protein makes up 70 percent of skin tissue and more than one-quarter of all tissue in the body. One of the most important roles collagen plays in the body is within connective tissue, such as cartilage, tendons, ligaments, the lining of vital organs, and bone marrow.
Because collagen is so prevalent in many different parts and functions of the body, it’s sometimes referred to as the “scaffolding” or “glue” that holds us together.
There are in the body:
- Type I collagen is the most prevalent type in humans. It is found in bone, skin, tendons, ligaments, interstitial tissues and the cornea. It simultaneously keeps skin soft (but strong), and bone hard enough to bear the load of our own body weight, plus any additional load we’re carrying.
- Type II collagen resides within cartilage. It is essential for repairing and maintaining connective tissue in the body.
- Type III collagen is closely associated with Type I collagen, in that they’re typically found together. However, the purpose they serve is different. Type III collagen helps with elasticity of the skin, blood vessels and structures of various organs, such as the lungs, liver and spleen.
As we age, our bodies produce less and less collagen, which directly impacts the way our bodies age. It’s estimated that our bodies produce about one percent less collagen every year starting around age 30. By that logic, our bodies produce 20 percent less collagen at age 50 than at age 30.
Additionally, sun exposure, environmental factors (such as pollution), and lifestyle choices (such as smoking) all contribute to the breakdown of collagen within the body over time.
When you think about it like that, it’s really no wonder why it takes longer to heal from injuries and our muscles and joints ache more from overuse or exercise.
What’s the Purpose of Collagen in the Body?
Collagen Gives Skin Firmness and Elasticity
Reducing the appearance of fine lines and wrinkles are typically the first benefits people think of when they think of collagen. To be fair, it makes sense that this is people’s closest association with collagen — they see their skin every day. This is the most outward and obvious way in which we see collagen “at work” in our bodies.
It’s true that collagen (types I and III) plays a role in skin elasticity (that bounce-back all the skincare commercials like to tout), but that’s really only a small portion of what this protein does for the largest organ in our bodies. Collagen strengthens skin, replaces dead skin cells, and helps injured skin repair itself.
Babies have an abundance of collagen — it’s literally why their skin is so soft, quick to heal cuts and scrapes, and adorably pinchable. It’s also the agent that holds water and retains moisture throughout the layers of our skin, and together with elastin and keratin, it works to keep the skin looking plump and firm.
Decreased collagen supplies in skin have also been linked to age spots (also called sun or dark spots) and stretch marks.
Collagen Supports Organ Structure
Type III collagen resides in the lining of internal organs and blood vessels. Its purpose is to help fortify these vital structures and protect them. Because the purpose of each organ is different, the purpose collagen serves in each can vary. For example, collagen is a vital protein for digestive health — the stomach in particular because some of its connective tissue is composed of collagen.
Collagen in the GI Tract
The stomach has many layers of connective tissue made up of collagen, fibers, and fibroblast cells. Collagen is essentially the glue that holds this tissue together, so if collagen breaks down, multiple different digestive issues can arise.
Furthermore, collagen in the stomach helps produce , which not only helps break down proteins in the food we consume, but also helps the body absorb minerals.
Collagen in Joint Structure
Collagen (specifically, collagen II) is very important to joint health, which is a frequent topic of conversation among all of us as we age, but also among athletes because their training schedules and regimens are hard on their joints.
Joints are made up of ligaments, tendons and cartilage and literally connect our appendages to our bodies. They’re the connective structures that allow our knees, arms, and hips to move in various ways. Without these three types of connective tissue, our bones would eventually rub up against each other.
About two-thirds of cartilage is made up of collagen II. Ligaments (which keep our joints from hyperextending) are over three-fourths collagen, and tendons are almost entirely made up of collagen. Again, collagen is the glue that holds us together, and within joints, it’s particularly important that this glue remains both strong and flexible.
As the body ages, it becomes less efficient at producing collagen naturally. Needless to say, there are real benefits to finding ways to support collagen renewal, especially for joints.
Collagen Necessary to Support Strong Bones
Bone is composed of both minerals and proteins. The minerals, mainly calcium and phosphate comprise about 60% of the weight of the bone. The rest, about 40%, is water and matrix. The matrix is about 90% collagen, mostly collagen I. The matrix can be considered the scaffolding for the bone, and is formed before the minerals are deposited. Collagen is very strong and necessary for bone formation.
It should go without saying that strong bones not only protect our vital organs — but also our quality of life. We need strong bones to remain mobile, independent and live long, healthy lives.
Collagen in Muscles
Muscles contain a lot of connective tissue that is largely made up of collagen — particularly in endomysium. Collagen makes up about 1-2% of muscle tissue.
Collagen fibers play a huge role in how muscles can expand, contract, change shape, and transmit force to the skeleton. Muscles wouldn’t work without collagen. Additionally, collagen is crucial for muscle development and regeneration. Because collagen plays an important role in tissue modeling and repair, this protein is essential for muscle health and growth.
Collagen and Dental Health
One benefit of collagen that is probably lesser known is its role in dental health. says that collagen is an important part of the connective tissue that holds gums and teeth together. “Lack of collagen can result in loss of teeth. When combined with calcium, it does a remarkable job strengthening bones and improving its density,” Golpa says.
He also provides a friendly reminder that with oral health comes joint health because your jaw includes two joints. Collagen supports proper jaw structure and function, and holds your teeth in their rightful places.
Supporting Collagen Naturally
Food Sources of Collagen
Even if you have known food allergies or are hesitant to take a collagen supplement for other reasons, you have dietary options available to you that are rich in this vital protein. It should come as no surprise that healthy foods in multiple food groups support collagen production, while refined, processed, low-nutrient foods do not support collagen production.
According to , DC, DNM, CNS & Author of The Collagen Diet, there are plenty of places to get collagen in your regular diet. “In addition to consuming collagen-rich foods like bone broth, wild Alaskan cod, eggs and gelatin, a few of the best foods to include on a daily basis to boost collagen production in your body are leafy green vegetables, pumpkin seeds, strawberries, citrus fruits and garlic.”
include:
- Bone broth
- Bone marrow
- Vegetables — particularly dark leafy greens, which are rich in vitamins A, C, and E
- Fruit — particularly citrus and berries and others with dark pigment
- Fermented foods
- Lean, pastured protein
- Wild caught fish
- Healthy fats and oils
- Eggs
- Seeds
- Gelatin
Generally speaking, you want to stay away from foods that are inflammatory (like processed foods, additives and sugar) because inflammation hinders the body’s healthy formation of collagen.
While only animal proteins actually contain collagen, eating fruits and vegetables that are high in vitamin C helps your body produce its own collagen. of studies on the effects of vitamin C on collagen synthesis and oxidative stress found that “preclinical studies demonstrated that vitamin C has the potential to accelerate bone healing after a fracture, increase type I collagen synthesis, and reduce oxidative stress parameters.”
is required for collagen formation, so making sure you’re getting enough is important if you’re concerned about collagen production. The recommended daily intake of vitamin C for healthy collagen production is 500 milligrams, twice per day.
Getting Collagen from Supplements
There are times when a collagen supplement may be helpful in supporting health and a strong body — four scenarios in particular have been studied, with researchers concluding that collagen supplementation was helpful. Those four instances involve skincare and aging, support for bone health, post-operative healing time and supporting muscle development in aging populations.
Supports Skin Elasticity
Fine lines and wrinkles are a common reason people become interested in collagen supplements. in which post-menopausal women were given an “oral nutritional supplement consisting of hydrolyzed collagen, hyaluronic acid, and essential vitamins and minerals” found that subjects who received the supplement (rather than the placebo) experienced “significant improvement in wrinkle depth [and] noticeable improvement in elasticity and hydration of the skin.”
Supports Bone Health
that looked at bone mineral density and bone markers in postmenopausal women found that “intake of SCP [specific collagen peptides] increased BMD [bone mineral density] in postmenopausal women with primary, age-related reduction of BMD. In addition, SCP supplementation was associated with a favorable shift in bone markers, indicating increased bone formation and reduced bone degradation.”
Researchers in a the effects of calcium-collagen chelate (CC) on post-menopausal women found that “the loss of whole body BMD in women taking CC was substantially lower than that of the control group at 12 months in those who completed the study.”
Promotes Post-Operative Healing
Because collagen is so important for connective tissue and skin repair, it’s been shown to support healing time after minor surgery. found that “externally applied, collagen powder has significant potential for wound healing and care due to its ability to stop bleeding, to recruit immune and skin cells central to wound healing, as well as stimulate new blood vessel formation, and can be left in wounds without causing irritation or facilitating bacterial growth.”
Because collagen is such a significant part of cartilage, ligaments, and tendons, it makes sense to eat a balanced diet with plenty of collagen-rich foods and supplements after surgery. Additionally, vitamin C is an important part of a post-operative diet because of its role in supporting collagen synthesis.
compared the effects of arginine and collagen over a period of four weeks. Patients drank a beverage containing either an arginine supplement, a collagen peptide (CP) supplement, or a plain drink with no supplement (control). In their discussion and conclusions, researchers wrote that “the scores [from the DESIGN-R tool] were significantly lower 2 weeks after the initiation of supplement intake in the CP group compared with those in the control group, which clearly indicates the facilitation of healing.”
Collagen Supports Healthy Muscles
of elderly men with sarcopenia (age-related muscle loss) found that a “combination of resistance exercise [60 minutes three times per week] and collagen peptide supplementation resulted in a more pronounced improvement of body composition, as indicated by a significant increase in muscle mass.”
Given that muscle mass decreases with age, research that shows the benefits of collagen for supporting muscle maintenance is extremely important.
What are Collagen Supplements Made From?
Collagen supplements (including powders) are typically made from hydrolyzed animal proteins — bovine (cow) or chicken are the most common, but some are made from porcine (pig) and marine sources of protein as well. Unfortunately for those who are vegetarian or vegan, there is no such thing as a plant-based collagen supplement.
Which type of is right for you depends on a few different factors. Obviously, you should be very careful if you have food allergies, such as shellfish or seafood. But your reason for taking the supplement is also an important factor for choosing the right kind.
Collagen derived from fish tends to be rich in Type I collagen, the most plentiful type of collagen in our bodies. So if your goal is to support skin elasticity or overall appearance, this could be a good choice for you.
Bovine-derived collagen is rich in Types I and III, and tends to be good for skin health, bone support and muscle recovery.
Collagen derived from chicken cartilage is rich in Type II collagen, which is most important for supporting healthy cartilage in joints.
Most collagen supplements are at least partially hydrolyzed, and you’ll see “hydrolyzed collagen” as the main ingredient. Hydrolyzed collagen is broken down into smaller peptides which make them easier for the body to absorb.
For this reason, there are various patented formulas for hydrolyzed collagen, including BioCell, which has been to determine efficacy.
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