Collagen has become one of the most popular supplements today, and for good reason. It plays a vital role in maintaining youthful skin, strong joints, and healthy bones. As we age, natural collagen production declines, but the right nutrition and supplements can help restore and support it.
Keep reading to learn more about the crucial benefits of collagen for your body!
What is collagen?
Collagen is the most abundant structural protein, meaning it forms the structure or framework of cells and tissues in animals. It's found in skin, hair, nails, tendons, cartilage, and bones. Our bodies naturally produce collagen using amino acids from protein-rich or collagen-rich foods, such as bone broth, meat, and fish.
Collagen is composed mainly of the amino acids glycine, proline, and hydroxyproline. It provides structural support to tissues and plays important roles in cellular processes, including:
- tissue repair,
- immune response,
- cellular communication,
- cellular migration, a process necessary for tissue maintenance.
There are 28 identified types of collagen, with types I, II, and III being the most abundant and prevalent in the human body.
Collagen works with other substances, such as hyaluronic acid and elastin, to maintain skin elasticity, volume, and moisture. It also helps make up proteins such as keratin that form skin, hair, and nails.
Collagen loss
Fibroblasts, connective tissue cells, are responsible for producing and maintaining collagen. As people grow older, their collagen becomes fragmented and more loosely distributed, fibroblast function becomes impaired, and collagen production slows.
These changes, along with the loss of another key structural protein called elastin, lead to the characteristic signs of aging, such as wrinkles and dry, sagging skin. The integrity of the collagen found in the skeletal system decreases with age as well, leading to reductions in bone strength.
Sun damage, smoking, and alcohol consumption all decrease collagen production. Additionally, following a diet high in added sugar and ultra-processed foods can lead to premature aging by contributing to a process called glycation, which reduces collagen turnover and interferes with collagen’s ability to interact with surrounding cells and proteins.
Foods rich in collagen
Bone broth is one of the richest food sources of collagen, especially beef and pork bone broth. Chicken, including the skin, is another food-first method to reap the benefits of this hair, skin, and nail-supportive nutrient.
Find out more about the health benefits of bone broth here:
You can help your body make collagen and maintain healthy collagen levels and bone tissue by simply including enough high-quality protein, vitamin D, B vitamins, vitamin A, vitamin C, calcium, and zinc in your diet.
Eating a balanced diet with a bit more protein is especially beneficial for maintaining muscle tissue and bone health as you age. Remember to combine this protein-rich diet with physical activity, especially resistance training and weight-bearing exercises.
You can learn more about the importance of a protein-rich diet and exercise as we age in our previous articles:
- The importance of eating protein – how much do we need and why?
- The Protein Debate - Do we need more proteins in old age or not?
- The Role of Protein in Maintaining Muscle Mass as You Age
- Do HIIT and Zone 2 workouts influence longevity?
Best collagen supplements
Good sources of collagen may not supply the same collagen concentration as oral supplements. If enhancing your skin or joint health is your goal, the prime candidate for your wellness routine may be powder, capsules, or liquid.
Hydrolyzed collagen is a common type of collagen used in supplements created using a process called hydrolysis. This process breaks down the collagen protein into smaller pieces known as collagen hydrolysates, making it easier for the body to absorb.
Collagen hydrolysates comprise amino acids and peptides of varying lengths that can resist hydrolysis and prevent degradation by peptidases and hydrolytic enzymes. As a result, the peptides from collagen hydrolysates have a high bioavailability to reach the bloodstream (1).
In other words, collagen hydrolysates are fragments of collagen that are small and stable enough to survive the digestion and breakdown process in the body, allowing them to be utilized more effectively.
Check out this collagen powder available at Augment Life Shop:
Collagen supplement benefits
Let's have a quick look at the benefits that taking collagen supplements can offer you.
Collagen supplements for skin
Numerous scientific studies have shown the benefits of hydrolyzed collagen supplementation in improving the signs of skin aging (2).
A review of 19 studies, including 1,125 participants (95% women) between the ages of 20 and 70, found that hydrolyzed collagen supplementation improved skin hydration, elasticity, and wrinkles compared with placebo treatments (2).
Collagen supplements for bones
Collagen has been studied extensively for its role in alleviating osteoarthritis symptoms. Strong evidence supports the efficacy and safety of collagen derivatives in treating osteoarthritis (3).
A review published in 2019 concluded that collagen supplementation resulted in a significant decrease in stiffness (4).
Findings from another study demonstrated significant pain relief in patients with knee osteoarthritis who received collagen peptides compared to those who received a placebo (5).
One study has shown that the intake of specific collagen peptides (SCP) increases bone mineral density (BMD) in postmenopausal women with primary, age-related reductions in BMD. Furthermore, SCP supplementation was associated with a favorable shift in bone markers, indicating increased bone formation and reduced bone degradation (6).
How much collagen should I take?
Research has shown that adults can safely consume between 2.5 and 15 grams of collagen per day.
Because collagen is basically protein, you can't overdose on it. But excessive protein can eventually take a toll on the health of your kidneys. That's one reason you should tell your doctor before taking any type of supplement.
When is the best time to take collagen?
There is no evidence to suggest that taking collagen at a specific time of day makes any difference. It is best to focus on regular, long-term supplementation rather than the exact time of day you take it. If taking collagen at night fits your routine, that is perfectly fine; if not, take it whenever it works best for you.
How to take collagen?
Many people take 1-2 tablespoons of collagen powder per day. You can take collagen powder by mixing it into smoothies, shakes, baked goods, soups, or even your coffee or tea. No matter how you’re drinking collagen, consistency is key.
How long should I take collagen for?
Depending on individual goals, the duration and dosage of collagen supplementation vary.
When collagen is consumed in excess, the body either stores it in tissues and organs or gets rid of the excess if it cannot be absorbed.
Experts recommend following a collagen supplementation regimen for optimal results. A typical cycle lasts 2-3 months, with 3-4 cycles per year, and a rest of 1-2 months between each cycle. This allows the body to maximize the benefits of collagen across all organs.
Most collagen types are best taken in 3-4 cycles per year. However, hydrolyzed collagen can be used continuously for years, maintaining long-term benefits when taken at the recommended dosage.
Collagen supplements - do they work?
The time it takes to see collagen's effects depends on your age, as the body’s regeneration process varies.
For those aged 20-25, visible improvements can be observed in as little as three weeks, while individuals aged 30-35 may start noticing results after approximately four weeks.
Therefore, the time to achieve noticeable results from collagen supplementation varies by age.
When you experience the benefits, it's important to continue taking collagen regularly to maintain its long-term benefits for your beauty and health.
Who should avoid collagen supplements?
Before starting any new supplement, it’s important to consult with your healthcare provider, especially if you have underlying health conditions.
Individuals with gout or other medical conditions that require protein restriction should avoid collagen supplements, as these products may worsen symptoms or interfere with dietary guidelines.
People with kidney or liver disorders that affect protein metabolism should also be cautious, as increased protein intake from collagen may place additional strain on these organs.
If you’re pregnant or breastfeeding, it may be best to postpone collagen supplementation for now. Current research on its safety during pregnancy and lactation is limited, and more studies are needed to draw firm conclusions.
Literature sources:
- Liang CW, Cheng HY, Lee YH, Liao CD, Huang SW. Efficacy and safety of collagen derivatives for osteoarthritis: A trial sequential meta-analysis. Osteoarthritis Cartilage. 2024 May;32(5):574–584. doi: 10.1016/j.joca.2023.12.010.
- de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021 Dec;60(12):1449-1461. doi: 10.1111/ijd.15518. PMID: 33742704
- Liang CW, Cheng HY, Lee YH, Liao CD, Huang SW. Efficacy and safety of collagen derivatives for osteoarthritis: a trial sequential meta-analysis. Osteoarthritis Cartilage. 2024 May;32(5):574–584. doi:10.1016/j.joca.2023.12.010.
- García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, Acosta-Olivo CA, Vilchez-Cavazos F, Simental-Mendía LE, Simental-Mendía M. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019 Mar;43(3):531–8. doi:10.1007/s00264-018-4211-5.
- Lin CR, Tsai SHL, Huang KY, Lee CW, Lin YC, Chien TW. Analgesic efficacy of collagen peptide in knee osteoarthritis: a meta-analysis of randomized controlled trials. J Orthop Surg Res. 2023;18:694. doi:10.1186/s13018-023-04182-w.
- König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women: a randomized controlled study. Nutrients. 2018 Jan 16;10(1):97. doi:10.3390/nu10010097. PMID: 29337906; PMCID: PMC5793325.
