Collagen: The Structural Protein That Keeps You Strong

Collagen is the most abundant protein in your body - making up about one-third of your total protein. It’s often called the “glue” that holds everything together. Collagen gives structure and strength to your skin, bones, tendons, ligaments, cartilage, and connective tissue.

Your body produces collagen naturally, but as you age, production slows down. By your mid-20s, collagen starts to decline—and by your 40s, you may notice signs like wrinkles, joint stiffness, or slower wound healing. Other factors like sun exposure, smoking, and poor diet can accelerate collagen loss.

Functions of Collagen in the Body

Collagen plays many vital roles, including:

• Skin Health: It provides elasticity and firmness, helping skin look smooth and youthful.

• Joint Support: Collagen cushions joints and helps prevent stiffness and pain.

• Bone Strength: It gives bones their flexibility and strength.

• Tendon and Ligament Repair: Collagen fibers support movement and injury recovery.

• Wound Healing: It forms the scaffolding needed for tissue repair.

• Gut Integrity: Certain types of collagen support the lining of the digestive tract.

Types of Collagen: Not All Are the Same

There are at least 28 types of collagen, but 80–90% of the collagen in your body comes from just five types:

• Type I: Found in skin, bones, tendons, and ligaments - provides tensile strength.

• Type II: Found in cartilage - supports joint health.

• Type III: Found alongside Type I in skin and organs - adds flexibility.

• Type IV: Found in basement membranes - supports skin layers and kidneys.

• Type V: Found in corneas, hair, and placenta - supports cell surfaces.

Most collagen supplements contain Types I, II, or III from bovine (cow), marine (fish), or chicken sources.

What Affects Collagen Production?

Your body makes collagen by combining amino acids - especially glycine, proline, and hydroxyproline. But it needs key nutrients to support this process, including:

• Vitamin C – essential for collagen synthesis

• Zinc – supports collagen structure

• Copper – helps form collagen cross-links

• Amino Acids – from protein-rich foods

Collagen production is harmed by:

• Smoking

• UV radiation (sun damage)

• Excess sugar (damages collagen fibers)

• Chronic stress or inflammation

Best Food Sources of Collagen (and Collagen-Boosting Nutrients)

You can’t get collagen directly from plants, but certain foods help your body make more of it.

Collagen-Rich Animal Foods

• Bone broth (from simmered animal bones and connective tissue)

• Chicken skin and cartilage

• Fish skin and scales

• Gelatin (cooked collagen)

Collagen-Supporting Nutrients

• Vitamin C: Citrus fruits, strawberries, bell peppers, broccoli

• Zinc: Shellfish, beef, pumpkin seeds, lentils

• Copper: Organ meats, sesame seeds, cashews, mushrooms

• Protein: Eggs, dairy, legumes, tofu, lean meats

Should You Take Collagen Supplements?

Collagen supplements - especially hydrolyzed collagen peptides - have become popular for improving skin, joint, and bone health. Research shows they may help:

• Reduce wrinkles and improve skin elasticity (especially Type I)

• Improve joint pain and flexibility (especially Type II)

• Support bone density when combined with resistance training

Studies typically use 2.5–10 grams of collagen peptides daily. Results are gradual - often seen after 8–12 weeks of consistent use.

Tip: For best absorption, take collagen on an empty stomach or with vitamin C.

Signs You May Need More Collagen

While there’s no clinical test for collagen levels, signs of reduced collagen may include:

• Fine lines and sagging skin

• Joint pain or stiffness

• Slow wound healing

• Brittle nails or thinning hair

• Weak or painful bones

• Digestive issues (in some cases)

These changes are often part of normal aging, but lifestyle and nutrition can help slow the process.

Who Might Benefit Most from Collagen?

You may benefit from collagen-boosting foods or supplements if you:

• Are over 30 and noticing signs of skin aging

• Have joint pain or cartilage loss (e.g., osteoarthritis)

• Are recovering from injury or surgery

• Follow a low-protein or plant-based diet

• Have high UV exposure or sun-damaged skin

• Smoke or consume excess sugar/alcohol

Can You Get Too Much Collagen?

Collagen supplements are generally safe when taken as directed. Side effects are rare but may include:

• Mild digestive upset (bloating, nausea)

• Allergic reactions (especially with fish or shellfish-derived collagen)

• Bad taste or aftertaste

There’s no official upper limit, but most studies use under 15 grams per day. Always talk to your doctor before starting any supplement, especially if pregnant, breastfeeding, or taking medications.