Everything You Should Know About the Health Benefits of Collagen

It’s more than just a buzzword in health and wellness—it’s, quite simply, a key protein building block of all human tissue. Often regarded as the body’s “glue,” collagen provides framework, strength, and even support to our skin, bones, muscles, and connective tissues.

The human body is a work of biological engineering, and collagen is at the core of this complex system. It constitutes about 30% of the total proteins in the body and is found in almost every part of our body.

In recent years, collagen supplements have become the most popular supplement in history, transforming from a niche supplement to a mainstream wellness solution. The growing interest is supported by the growing body of scientific research that continues to unveil the amazing ways in which collagen contributes to our overall well-being.

Understanding Collagen: Basics and Types

Collagen is a very complex protein, made from amino acids such as glycine, proline, and hydroxyproline. This combination of amino acids forms the unique triple-helix structure of collagen, giving it incredible strength and flexibility. The particular molecular arrangement provides collagen with its role of offering structural support throughout the body, which acts like a scaffold that holds together different tissues.

Types of Collagen

Scientists have identified at least 28 different types of collagen, but the most common types found in the human body are four:

• Type I Collagen: This is the most common type of collagen, giving structure and strength to skin, bones, tendons, and ligaments, thereby giving them durability and resilience.
• Type II Collagen: It is located in cartilage, thus playing a major role in the health of the joint by giving flexibility and cushioning against impact.
• Type III Collagen: Works with Type I collagen to maintain skin elasticity, support muscles, and strengthen blood vessels for overall tissue health.
• Type IV Collagen: A vital component of the basement membrane, it aids filtration in organs like the kidneys and helps maintain cellular environments.

Collagen Breakdown: Types That Boost Your Health

Production of Collagen in the Body

The human body naturally produces collagen through a complex process involving several key nutrients:

• Vitamin C
• Amino acids
• Zinc
• Copper

As time goes by, this production gradually slows down. By age 20, collagen production starts declining by about 1% per year and then accelerates after age 40. This decline is what brings about visible signs of aging like wrinkles and joint stiffness.

Natural Sources of Collagen

While the body synthesizes collagen, some nutrition sources will enhance its synthesis:

• Bone broth
• Chicken
• Fish
• Egg whites
• Citrus fruits
• Berries
• Tropical fruits

Factors of Collagen Synthesis

Many factors in life and environment affect the rate of synthesis of collagen:

• Sun exposure
• Smoking
• Intake of excessive sugar
• Inadequate sleep
• Stress for extended periods
• Nutritional deficiencies
• Changes in hormone levels

Through the understanding of these determinants, individuals will make better decisions that promote the body’s own collagen synthesis and production.

Health Benefits of Collagen

There is a myth that collagen is good for just women. But there are several benefits of collagen that can be for both women as well as men. Let’s understand how collagen can benefit to us humans irrespective of gender.

Skin Health Benefits

Collagen is a transformative compound with regard to skin health as it offers several scientifically proven benefits. A study conducted in Nutrients, 2019 reported that collagen supplementation has positive impacts on skin elasticity and hydration levels.

The unique amino acid composition of the protein supports skin structure by helping to promote cell renewal and retain moisture. Collagen studies have shown to minimize wrinkles, improve skin strength, and aid in the processes of healing wounds.

Supplementation will naturally stimulate the body’s ability to produce collagen and deliver proteins required to counteract age-related skin deterioration for a healthy, more radiant glow.

Health Benefits of Collagen

Joint and Bone Health

Collagen is highly important to maintain the joints and bones. Scientific literature supports collagen as an effective medication. For instance, published studies in the Aging Research Reviews have revealed a significant impact of collagen hydrolysate in reducing joint pain and inflammation.

Type II collagen, specifically, plays a crucial role in cartilage health, potentially slowing osteoarthritis progression. Athletes and active individuals benefit from improved joint mobility and reduced recovery time. Bone density studies suggest collagen peptides can stimulate bone formation, offering promising implications for preventing age-related bone mass loss.

Muscle Mass and Recovery

Collagen is also useful and provides benefits to men. Collagen proves to have great potential in promoting muscle health and athletic performance. According to a study in the British Journal of Nutrition, collagen peptides enhance muscular protein synthesis when combined with resistance training.

Clinical studies indicate that supplementation aids in muscle recovery, thereby reducing exercise-induced muscle damage and inflammation. For strength training athletes, collagen provides essential amino acids that support muscle repair and growth.

Its protein serves a very important function in fighting sarcopenia, an age-related muscle loss condition. Because it supplies critical building blocks to tissue and muscles, collagen supplementation provides a very promising strategy in maintaining mass, strength, and other overall physical performances across different age groups.

Gut Health and Digestion

From what is being discovered by science, there is evidence that shows the indispensable role collagen plays in maintaining digestive system health. The amino acids in collagen enhance gut-intestinal wall strength, which may correct leaky gut syndrome.

A study published in the European Journal of Pharmaceutical Sciences reveals how collagen can normalize digestive tract inflammation while promoting mucosal healing. This makes it uniquely composed of amino acids, including glycine and glutamine, which play roles in intestinal wall repair and digestive health in general.

Clinical studies show that supplementing with collagen can assist in controlling digestive disorders by enhancing gut barrier function and lessening inflammation. These studies have found collagen to be a very promising natural treatment for the preservation of good digestive health.

Hair and Nail Health

The very scientific benefits of collagen are proven for both hair and nail strength. When scientists researched it, they found that the protein contains essential amino acids that are very important for keratin production in hair and nails.

According to a study by the International Journal of Molecular Science, taking collagen supplements makes hair thicker, helps grow faster, and minimizes breakage. Clinical trials showed nail strength improvement and reduced brittleness in the participants who received the collagen peptides.

The protein helps fight the degeneration of hair and nails at an older age by supporting protein synthesis within the body and providing crucial nutrition. Collagen is a potential supplementation for healthy, resilient hair and nails by supporting natural body protein production.

Heart and Cardiovascular Health

Emerging research highlights the role of collagen in contributing to cardiovascular wellness. Studies indicate that the protein is necessary for maintaining the structure of the arteries and for providing elasticity in blood vessels.

Clinical studies in the Journal of Atherosclerosis and Thrombosis show that collagen peptides might improve arterial health by holding the integrity of blood vessel walls. Research proves potential in managing cholesterol and reducing the stiffness of arteries.

While more extensive studies are required, preliminary results suggest that collagen may play a role in maintaining heart health by supporting vascular function and potentially reducing cardiovascular risk factors.

Collagen Supplements: Benefits for Men and Women

As we found, collagen offers numerous health benefits for both men and women. This is why collagen supplements are becoming popular, and their products vary depending on the user’s preference and lifestyle.

Here are the three most common types:

• Powders: These are the most versatile type, easily mixed with drinks, smoothies, or recipes.
• Capsules: Perfect for those who want a quick, tasteless, and convenient method.
• Liquid supplements: Known for their rapid absorption, which is why they are in demand by many.

Each form provides different benefits, and you can choose what you think is best for your regimen.

When choosing a collagen supplement, source, type of collagen, and other ingredients, all come into play. For example, the suggested amount to take daily falls within the range of 2.5 to 15 grams, depending on a particular health goal. The degree of absorption and bioavailability also varies. Hydrolyzed collagen is found to be most easily absorbed by the body.

Quality matters much. Look out for supplements that are third-party tested, free from additives, manufacturers with a reputation, or those containing multi-types.

Collagen Supplements for Men

Collagen benefits for men include enhanced joint and bone health, which is important for an active lifestyle. In addition, collagen supports gut health and digestion, which is important for men who make crazy food choices or for those not having healthy meals.

It enhances better heart and cardiovascular health to promote general wellness. With its potential health benefits, collagen supplements are a great addition for men.

Collagen Supplements for Women

Collagen is especially beneficial for women during menopause, a time of significant change, including reduced collagen production. Collagen benefits for women include improved skin elasticity to combat dryness and sagging, stronger nails, and healthier, fuller hair—essentials for maintaining confidence and well-being.

It also helps with joint and bone health, enhances mobility, and reduces the risk of osteoporosis during menopause. Furthermore, collagen enhances digestion and gut health, which is typically impacted during menopause. Incorporating collagen supplements into your daily regimen can help women pass this stage with vigor and strength.

Collagen Supplements

Natural Ways to Raise Collagen Production

Enhancing collagen production naturally is achieved through a holistic diet and lifestyle. Nutrition plays an important role, and some foods stimulate collagen synthesis. Vitamin C-rich foods such as citrus fruits, berries, and bell peppers are essential because vitamin C is a major cofactor in collagen production. Foods rich in proline such as egg whites, dairy, and wheat germ support the formation of collagen.

Collagen synthesis requires protein, so you need to be supplied with all the amino acids that your body needs. For more collagen production, include these on your list:

• Bone broth
• Fish
• Chicken
• Eggs
• Lean meats

A good lifestyle also helps preserve and promote more collagen. Protect existing and support new collagen production by avoiding too much sun exposure, smoking, managing stress, proper hydration, and sufficient sleep.

Other nutrients are also essential to the formation of collagen. There are:

• Zinc
• Copper
• Vitamin A
• Antioxidants

Potential Side Effects and Precautions

Collagen supplements are considered safe for most individuals; however, there is always the consideration of potential side effects and precautions.

• Some users experience minor digestive symptoms such as bloating, heartburn, or fullness.
• People with food allergies need to pay close attention to the origin of collagen supplements because they may come from fish, shellfish, eggs, or cattle.
• Possible drug interactions exist for individuals taking blood thinners or those with a medical condition already in the liver or kidneys.
• Individuals known to be allergic to certain sources of protein should contact their healthcare practitioner before undergoing any supplementation.

Before starting any new supplement course, pregnant or breastfeeding women should contact their doctor. Also, always consult a healthcare practitioner if:

• You have a pre-existing medical condition
• You are receiving prescription medication
• You are experiencing unusual symptoms
• You have a concern about possible drug interactions

Conclusion

Understanding collagen is a holistic approach to health and wellness more than just taking an enhancement supplement. As science continues to find the intricate ways by which collagen supports our bodies, we are reminded of true health as a dynamic, personalized process. Your body is unique, and sometimes collagen can be a great partner to support your overall well-being.

The key is to approach collagen supplementation thoughtfully: consult healthcare professionals, choose high-quality sources, and listen to your body’s response. Remember that supplements work best when combined with a balanced diet, regular exercise, and a healthy lifestyle. By understanding collagen’s potential and integrating it mindfully, you’re taking a proactive step toward maintaining your body’s strength, resilience, and vitality.

11 Sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

[1] A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study : https://pmc.ncbi.nlm.nih.gov/articles/PMC6835901/
[2] Undenatured type II collagen and its role in improving osteoarthritis : https://www.sciencedirect.com/science/article/abs/pii/S1568163723002398
[3] Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial : https://pmc.ncbi.nlm.nih.gov/articles/PMC4594048
[4] Type I Collagen and its Daughter Peptides for Targeting Mucosal Healing in Ulcerative colitis: A New Treatment Strategy : https://www.researchgate.net/publication/303095120_Type_I_Collagen_and_its_Daughter_Peptides_for_Targeting_Mucosal_Healing_in_Ulcerative_colitis_A_New_Treatment_Strategy
[5] Hair-Growth-Promoting Effects of the Fish Collagen Peptide in Human Dermal Papilla Cells and C57BL/6 Mice Modulating Wnt/?-Catenin and BMP Signaling Pathways : https://pmc.ncbi.nlm.nih.gov/articles/PMC9569759
[6] Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans : https://pmc.ncbi.nlm.nih.gov/articles/PMC5429168/ [7] Hydrolyzed collagen: Exploring its applications in the food and beverage industries and assessing its impact on human health – A comprehensive review : https://www.sciencedirect.com/science/article/pii/S2405844024124644
[8] Collagen-derived peptides as prebiotics to improve gut health : https://www.sciencedirect.com/science/article/abs/pii/S2214799324000018
[9] Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women : https://pmc.ncbi.nlm.nih.gov/articles/PMC8441532/
[10] Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts : https://pubmed.ncbi.nlm.nih.gov/18505499/
[11] Safety Concerns of Skin, Hair and Nail Supplements in Retail Stores : https://pmc.ncbi.nlm.nih.gov/articles/PMC7455464/

Angela Lemond, RDN, CSP, LD

Angela Lemond is a registered dietitian nutritionist (RDN) and national spokesperson for the Academy of Nutrition and Dietetics. Angela Read Full Bio