Collagen 101

What is it, what are the benefits, should I take it?

You may have noticed that everyone seems to be talking about collagen lately. There are lots of claims around how it’s beneficial for skin health, aging, joint health, and muscle and bone strength. In this post, we’ll dive into what is collagen, the benefits of collagen, how it supports various bodily functions, the best collagen-rich foods to include in your diet, and how much collagen supplementation you might need to optimize your health. 

Key Takeaways:

• Collagen is the most abundant protein in the body—supports skin, joints, bones, muscles, and more.
• Natural collagen production declines with age, leading to wrinkles and joint stiffness.
• Types I, II, and III collagen are the most important for skin, bones, and cartilage.
• Benefits of collagen include firmer skin, stronger nails, joint support, bone strength, and muscle recovery.
• Top collagen-rich foods: bone broth, chicken (with skin), fish (with skin), egg whites and leafy greens and fruit.
• Vitamin C is essential for collagen production—get it from citrus, berries, peppers, and greens.
• Supplements (2.5–15g/day) may help with skin, joints, and muscle mass—look for hydrolyzed collagen.
• If your supplement lacks Vitamin C, be sure to get it from food or an additional supplement.

What is Collagen? 

Collagen is a fibrous protein that is the main component of our connective tissue. It makes up about 30% of the protein content in the human body and is a key building block in skin, muscles, bones, tendons, and ligaments. Think of collagen as the “glue” that holds everything together, providing both strength and elasticity. 

There are many types of collagen in the body (29 to be exact), but the 3 main ones are: 

• Type I: found in bones, ligaments, tendons, and skin 

• Type II: found in cartilage  

• Type III: found in skin, blood vessels, and internal organs 

The body naturally produces collagen, but as we age, collagen production begins to slow down. This decrease in collagen synthesis can lead to visible signs of aging, like wrinkles, sagging skin, and joint stiffness. This is where collagen-rich foods and potentially collagen supplementation comes into play. 

What does collagen do in the body, and what are its benefits? 

Collagen’s primary role in the body is to provide structure and strength to various tissues. Here’s a breakdown of how collagen works in different areas:

Skin

Collagen fibers form a network that gives skin its strength and elasticity. It helps the skin retain moisture. As you age and collagen production decreases, the skin can become thinner, lose its elasticity, and develop wrinkles. Type I and III collagen are often found in supplements for hair, skin, and nails and some studies have been shown that supplementation can improve skin elasticity, reduce wrinkles, and enhance overall skin hydration.  

Hair & Nail Health

While collagen is best known for its skin benefits, it also plays a role in strengthening hair and nails. Some studies suggest that collagen can improve nail growth and prevent hair thinning, especially in individuals with deficiencies. 

Joints

Collagen forms the cartilage in joints, which provides cushioning and reduces friction. It helps keep joints flexible and can reduce pain from conditions like osteoarthritis. Additionally, supplementing with Type II collagen may help reduce exercise-related joint pain and injury recovery & prevention for athletes in high impact sports.  

Bones

Collagen contributes to the structure of bones, providing them with flexibility and strength. It helps bones resist breaking under stress. Studies suggest that collagen supplementation may help prevent bone loss and promote bone mineral density, which is important as we age. 

Tendons and Ligaments:

Collagen gives tendons and ligaments their strength and ability to stretch. It’s essential for keeping muscles and bones connected and for maintaining joint stability. 

Blood Vessels:

Collagen also helps maintain the integrity of blood vessels, supporting healthy circulation. 

Muscle Mass and Strength

Collagen is a key component of muscles, and its amino acids support muscle repair and growth. Research indicates that collagen supplementation, when combined with resistance training, can enhance muscle mass and strength. 

Collagen-Rich Foods: How to Nourish Your Body Naturally 

To produce collagen, your body needs a variety of different nutrients, therefore eating a balanced diet is foundational for supporting collagen production. Focus especially on foods rich in amino acids proline and glycine, found in eggs, dairy, chicken, pork, and certain vegetables, as well as foods rich in Vitamin C, zinc, and copper like citrus fruits, bell peppers, leafy greens, legumes, dairy, and protein sources like meats, nuts, and seeds.  

Incorporating more collagen-rich foods into your diet may also be beneficial. Here are some top food sources: 

Bone Broth

Bone broth is one of the richest natural sources of collagen, as it’s made by simmering animal bones and connective tissue. This process releases collagen, gelatin, and other beneficial amino acids that support skin, joints, and overall health. 

Chicken

Chicken, especially the skin and feet, contains collagen-rich connective tissue. Consuming chicken in its whole form (skin included) can boost collagen intake. 

Fish and Shellfish

The skin, bones, and scales of fish (particularly wild-caught fish) are packed with collagen. Fish like salmon, mackerel, and sardines are excellent sources. 

Eggs

Egg whites are rich in proline, an amino acid that is essential for collagen production. Eating whole eggs provides additional nutrients that support collagen synthesis. 

Leafy Greens and Fruits

While not directly high in collagen, leafy greens and fruits are rich in vitamins and antioxidants that can help protect and stimulate collagen production. Vitamin C-rich foods like citrus fruits, strawberries, bell peppers, and leafy greens are essential for collagen synthesis. 

How Much Collagen Should You Supplement? 

Collagen supplementation has become a popular way to boost collagen levels in the body, particularly for skin, joints, and bone health. But how much should you take per day? 

• Recommended Dosage: Most studies have shown that a daily dose of 2.5 to 15 grams of collagen is effective for improving skin elasticity, joint health, and other benefits. The exact dosage depends on the specific health goals you’re targeting. 

• Forms of Collagen: Collagen supplements are available in various forms, including powders, capsules, and drinks. Hydrolyzed collagen peptides is the most commonly recommended form, as it’s broken down into smaller peptides that are easier for the body to absorb. 

• Timing: Collagen can be taken at any time of the day, though some studies suggest taking it in the morning or before workouts might be particularly beneficial for muscle repair. 

A Key Component to Using Collagen: Vitamin C  

Vitamin C is a mandatory cofactor for collagen synthesis and without adequate amounts of Vitamin C, the body can’t form and store collagen. This is why you may see Vitamin C added in a collagen supplement. If your collagen supplement does not have Vitamin C added, make sure you are getting enough through your food or consider adding a supplement if this is not possible. Recommended daily intake is 75-90mg per day for adults. 

Some food sources rich in Vitamin C are bell peppers, oranges, grapefruit, kiwi, broccoli, strawberries, Brussels sprouts, and cantaloupe.  

A Quick Look Back in History… 

Remember those sailors with scurvy? Poorly nourished sailors back in the 18th century suffered from swollen, bleeding gums, and losing teeth. These sailors were deficient in Vitamin C and since Vitamin C is required for collagen synthesis, without adequate amounts, the “glue” holding gums together (i.e. collagen), couldn’t be made and do its job.  

Collagen is an essential protein that supports everything from skin health to joint function. While your body produces it naturally, factors like age, diet, and lifestyle can reduce its production. Fortunately, you can boost collagen levels by incorporating collagen-rich foods into your diet and considering collagen supplements. 

Not sure which supplements, foods, or habits are right for you?

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