Collagen is the most abundant form of protein in your body, making up about 30% of your body’s total amount of protein. It is crucial in providing your body structure, strength, and support. It helps your body maintain good form and move freely.

As you age, your body’s collagen production naturally slows down. This is why it’s helpful to understand what collagen is and how it benefits you.

Keep reading if you’re interested in supporting your overall health, vitality, and beauty. Let’s explore what collagen is and how it works and the best way to supplement with collagen.

everything you need to know about collagen

What is Collagen?

Collagen is a fibrous protein that acts as a structural building block for cells and tissues in your body. It is made up of amino acids—the building blocks of protein—mainly glycine, proline, and hydroxyproline. These three form the triple helix structure that gives collagen its distinguishing structure, providing flexibility and strength to several areas of the body.

To date, at least 28 different types of collagen have been identified. The most common are types I, II, and III.

  • Type I collagen makes up about 90% of the total collagen in your body. It’s dense and is found mainly in the skin, tendons, bones, and connective tissue.
  • Type II collagen is primarily located in cartilage, which helps make it more elastic and super important for healthy joints.
  • Type III collagen is found in arteries, muscles, and organs.

 

Functions of Collagen

In the beauty world, collagen is often advertised for its ability to promote skin health and hydration, which can help reduce signs of aging so you maintain a youthful appearance. However, there’s much more to this protein. Collagen has many vital roles:

  • Skin elasticity and hydration. Collagen supports the skin’s structure, improving firmness and moisture levels, which leads to a smoother appearance. A loss of collagen can lead to sagging skin and wrinkles.
  • Joint and bone health. Collagen helps to preserve cartilage, the rubbery tissue that cushions your joints. It’s also essential for maintaining bone mass and density. Strong bones reduce the risk of osteoporosis as you age.
  • Hair and nail strength. Every part of your body comprises proteins, including your hair and nails. Collagen is a building block for keratin, which is rich in these areas so that adequate collagen can promote healthy growth and durability.

 

Benefits of Supplementing with Collagen

Your body naturally produces collagen, but as mentioned before, this production slows down as you age. Hence, collagen supplements have been trending for a while now. These supplements gained popularity due to their potential for negating lost collagen and increasing health benefits.

Collagen supplements are broken down into individual amino acids during digestion that your body then uses to build collagen and other proteins it needs. Some studies suggest that taking a collagen supplement with a well-balanced diet may support your body’s collagen production and offer other benefits.

  • Skin benefits: Collagen supplementation can improve skin elasticity, allowing skin to look smoother and reduce wrinkles.
  • Joint health: Collagen can reduce joint pain and symptoms of osteoarthritis by supporting the integrity of the cartilage between joints.
  • Overall health: Collagen supplements are continuously being studied, but overall research points to many potential health benefits, such as bone density, improved muscle mass, nail health, and gut health. Collagen also aids in heart health by providing structure to arteries.

Collagen supplements are found in various formats, including powders, pills, and liquids. This makes it pretty easy to work into any routine. These supplements come in three primary forms:

  • Hydrolyzed collagen: This form of collagen is broken down into smaller amino acids, and it is also known as hydrolysate or collagen peptides.
  • Gelatin: This form of collagen is only partially broken down into amino acids.
  • Raw: Also known as undenatured collagen, this collagen protein is entirely intact.

Collagen in its natural form is challenging to digest so that you may be more familiar with hydrolyzed collagen or collagen peptides. This form is easier for your body to handle because it’s broken down into smaller pieces. But no matter which form you choose, your body will break it down further during digestion and then distribute the amino acids as needed.

At WAG Nutrition, we recommend getting the majority of your protein intake from whole-food sources and supplementing as needed from there. 

 

Natural Sources of Collagen

Your body naturally produces collagen. And if you eat a variety of foods, chances are you are getting at least some collagen-rich foods in your diet. These foods are higher in collagen:

  • Animal skin, such as chicken skin or pork rinds (made from pig skin)
  • Whole, small fish (sardines, smelt, mackerel)
  • Salmon with skin
  • Bone broth
  • Gelatin

Other foods help support your body’s ability to produce collagen. Vitamin C plays a big role in collagen synthesis, so eating foods with a good dose of this necessary vitamin is beneficial:

  • Citrus fruits
  • Berries
  • Peppers
  • Greens

Getting enough overall protein is also important to support collagen in your body, as well as vitamin D, calcium, copper, and zinc.

 

Factors Affecting Collagen Production

Collagen production naturally decreases as you age, and it becomes looser and more fragmented. This loss can start as young as 18. By age 40, the average person loses about 1% collagen yearly.

However, several diet and lifestyle factors can also speed up this process. Smoking cigarettes, excessive drinking, too much sun exposure, and a diet high in ultra-processed foods and added sugar can all contribute to collagen breakdown in the body. Chronic stress and poor sleep can also impact the body’s ability to repair and regenerate collagen.

To minimize collagen loss, supporting your body’s ability to produce and retain collagen is important. A well-balanced lifestyle, including a balanced diet, regular movement, hydration, and good skincare habits, can all support healthy collagen levels.

 

Common Myths and Misconceptions About Collagen

There are common misconceptions about the benefits of collagen supplements and how they work.

Myth: All collagen supplements are the same, and the body does not absorb them.

Not all supplements are created equal. Different supplements are made from other forms of collagen. Studies have shown that hydrolyzed collagen, broken down into smaller peptides, is more easily absorbed and utilized by the body.

Additionally, supplement manufacturing is not currently regulated by the Food and Drug Administration, so it's important to get a collagen source from a trusted brand. Look for a brand that provides proof of rigorous third-party testing so you can be sure that what you see on the label is what you’re getting.

Myth: Collagen is only beneficial for the skin.

While collagen’s skin benefits are well known, its impact on joint, bone, and muscle health has been equally significant. Collagen is a type of protein, and we’re digging into all the benefits of protein in general, so it makes sense that collagen would support these health impacts. There’s continuous research in this area, but so far, it looks pretty good!

Myth: I’m too young to need collagen.

You can start losing collagen production as young as 18. While it may take longer for your body to show signs of collagen loss, think about loose skin and wrinkles; the process has already started. Lifestyle factors, like diet, smoking, and alcohol, can also affect how quickly your body starts to break down collagen. Starting a collagen regimen in your 20s or 30s can provide a beneficial boost to support your body’s natural ability to produce collagen.

 

Choosing the Right Collagen Supplement

Collagen supplements are generally safe for most people and aren’t typically associated with adverse side effects. However, it is always best to talk with your healthcare provider before starting a new supplement regime.

When selecting a collagen supplement, manufacturing matters. It’s essential to consider factors like:

  • Source: For the highest level of bioavailable nutrients, look for supplements derived from grass-fed, pasture-raised animals or sustainably sourced fish.
  • Types of collagen: Different types of collagen have different benefits. For example, bovine collagen can support joint health, muscle recovery, gut health, and hair and nails. Marine collagen is typically considered more bioavailable, supports skin, hair, and nails, and reduces the effects of aging. There are also vegan sources of collagen. Choose a supplement that aligns with your health goals.
  • Ingredient transparency: Read labels carefully to ensure the product is free from fillers and unnecessary additives, which can also pose an allergy risk.

While side effects are minimal and rare, pay attention and assess. If you notice anything, such as headaches, dizziness, or digestive discomfort, it may be best to back off when using a collagen supplement.

 

Integrating Collagen Into Your Daily Routine

Because of the various formats, incorporating collagen into your daily routine is super simple and versatile.

Incorporate collagen powder into your diet by adding it to smoothies, coffee, tea, or other beverages. You can also mix collagen into baked goods like muffins or breads or stir it into overnight oats. Drinking or utilizing bone broth as part of your meal is another great way to increase collagen intake.

Try one of these collagen-enriched recipes for a little variety:

To boost your skin, look for topical products that contain collagen-boosting ingredients like retinoids (vitamin A), vitamin C serum, peptides, and hyaluronic acid. And don’t be shy about protecting your skin from too much UV exposure with a healthy use of sunscreen.

 The Best Collagen Supplements to Try

 

Final Thoughts On Collagen Health Benefits and Supplementation

Collagen is a powerhouse protein that provides many benefits for your body, from enhancing skin to supporting joint health. Natural collagen production declines with age, but supplementation and a collagen-rich diet can help maintain collagen levels and support overall health and wellness.

If you’re curious about the benefits of collagen, why not try incorporating it into your daily routine now? Whether through diet or supplements, collagen can be a simple and effective way to boost your skin, joints, and overall health.

 

References:

  1. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/23089-collagen
  2. Naomi, R., Ridzuan, P. M., & Bahari, H. (2021). Current Insights into Collagen Type I. Polymers, 13(16), 2642. https://doi.org/10.3390/polym13162642
  3. Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494
  4. Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019; 11(5):1079. https://doi.org/10.3390/nu11051079
  5. Lugo, J. P., Saiyed, Z. M., & Lane, N. E. (2016). Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Nutrition journal, 15, 14. https://doi.org/10.1186/s12937-016-0130-8
  6. Zdzieblik, D., Oesser, S., & König, D. (2021). Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. Journal of bone metabolism, 28(3), 207–213. https://doi.org/10.11005/jbm.2021.28.3.207
  7. Jendricke, P., Centner, C., Zdzieblik, D., Gollhofer, A., & König, D. (2019). Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial. Nutrients, 11(4), 892. https://doi.org/10.3390/nu11040892
  8. Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F. O., & Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of cosmetic dermatology, 16(4), 520–526. https://doi.org/10.1111/jocd.12393
  9. Chen, Q., Chen, O., Martins, I. M., Hou, H., Zhao, X., Blumberg, J. B., & Li, B. (2017). Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Food & function, 8(3), 1144–1151. https://doi.org/10.1039/c6fo01347c
  10. DePhillipo, N. N., Aman, Z. S., Kennedy, M. I., Begley, J. P., Moatshe, G., & LaPrade, R. F. (2018). Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthopaedic journal of sports medicine, 6(10), 2325967118804544. https://doi.org/10.1177/2325967118804544
  11. León-López A, Morales-Peñaloza A, Martínez-Juárez VM, Vargas-Torres A, Zeugolis DI, Aguirre-Álvarez G. Hydrolyzed Collagen—Sources and Applications. Molecules. 2019; 24(22):4031. https://doi.org/10.3390/molecules24224031