Did you know that collagen is the most abundant protein in the human body? It plays a key role in supporting the structure of skin, hair, nails, and more.
Collagen is widely available in many products, from dietary supplements to functional foods and beverages. You might already be incorporating collagen into your routine through protein bars, powders, or even collagen-infused coffee.
While collagen is often associated with skin, hair, and nail support, it is also an essential structural protein found in joints, connective tissues, and the digestive system. Many people choose to include collagen in their diet as part of their overall wellness routine.
What is Collagen and Why is it Important?
A bit of history about collagen: it comes from the Greek word kolla, which means “glue.”
This protein is found all over your body—from your organs to your muscles, joints, and cartilage. Think of it as the “glue” that helps provide structure and support. Since collagen plays a role in so many areas of the body, there are 16 different types, each serving a unique function.
The majority of collagen (around 90%) is Type I, which is found in bones, skin, tendons, and other connective tissues. This structural protein is known for its strength and presence in various parts of the body, including the skin, eyes, and digestive system.
However, collagen production naturally slows down with age, typically beginning around 35. By 40, the body may break down collagen faster than it produces it, and by 60, collagen levels may be significantly lower than in youth.
Beyond aging, other factors that may contribute to collagen breakdown include:
- Excess sun exposure
- Pollution
- Smoking
- Genetics
- Nutritional factors
Good news? Collagen is present in certain foods, and many people choose to include collagen supplements in their routine as part of their overall wellness approach.
The Incredible (Potential) Benefits of Collagen
You might be wondering, what else does collagen have the potential do?
1. Collagen and Gut Health
For starters, your gut plays a crucial role in overall wellness, supporting a significant portion of the body’s immune function. The intestinal lining acts as a barrier, helping to regulate what enters the bloodstream.
The gut lining contains tiny folds called villi, which are composed of structural proteins like collagen. These villi play a role in nutrient absorption, but over time, they may be affected by various factors, including diet, stress, and environmental influences.
Collagen is a naturally occurring protein found in connective tissues, and some people choose to include it in their diet as part of their approach to gut health. Collagen-rich foods and supplements are commonly used by those looking to support their overall digestive wellness.
If you experience digestive concerns, it’s always best to consult with a healthcare professional to determine the right approach for your needs.
2. Collagen Supports Hair, Skin, and Nails
The role of collagen in supporting hair, skin, and nails has been recognized for decades.
As we age, natural collagen levels decline, which may contribute to changes in skin elasticity, hydration, and overall appearance. Hair and nails may also become more prone to breakage over time.
Collagen is a key structural protein in the skin and is often included in skincare routines and dietary supplements. Many people choose to incorporate collagen into their diet as part of their approach to maintaining skin hydration and supporting overall skin health.
Additionally, skin elasticity plays a role in how the skin looks and feels. Factors such as aging, genetics, and lifestyle choices can all influence changes in skin texture. Collagen-rich foods and supplements are often used by those looking to support their skin’s appearance.
For personalized skincare and dietary advice, it’s always best to consult with a healthcare professional or dermatologist.
3. Collagen Supports Joint Health
As mentioned earlier, collagen is found throughout the body, including in soft tissues such as skin, muscles, tendons, and ligaments. It plays a structural role in connective tissues that contribute to joint movement and flexibility.
Over time, natural collagen levels decline, which may lead to changes in mobility and comfort. Some people choose to include collagen in their diet as part of their approach to joint health.
Collagen contains amino acids like glycine and proline, which are involved in the structure of connective tissues. Many individuals incorporate collagen-rich foods and supplements into their routine to support an active lifestyle.
For those experiencing joint concerns, consulting a healthcare professional can provide guidance on the best approach for joint care and mobility support.
4. Collagen and Weight Management
Maintaining a healthy weight is an important aspect of overall wellness.
Collagen contains the amino acid glycine, which plays a role in protein synthesis. Protein is essential for muscle maintenance, and supporting lean muscle mass is often a key component of a balanced fitness routine. Since muscle burns more calories at rest than fat, maintaining muscle mass can contribute to overall energy balance.
Some people also find that protein-rich foods, including those containing collagen, help promote feelings of fullness after eating. Including adequate protein as part of a well-rounded diet may support healthy eating habits.
For personalized weight management advice, it’s always best to consult with a healthcare or nutrition professional.
5. Collagen and Cardiovascular Health
Heart health is a crucial aspect of overall well-being. According to the CDC, many factors contribute to heart health, and maintaining a balanced diet, regular physical activity, and other lifestyle choices all play a role – and up to 80% of all premature deaths from heart disease are preventable [3].
Collagen contains the amino acid proline, which is involved in the structure of connective tissues found throughout the body, including in blood vessels.
Some research has explored the potential effects of collagen on arterial health, but more studies are needed to fully understand its role.
A 2017 study examined the effects of collagen tripeptide supplementation on a small group of participants over six months.
Researchers observed changes in arterial measurements, but further research is necessary to determine collagen’s impact on heart health.
For personalized cardiovascular health advice, it is always best to consult with a healthcare professional.
6. Collagen and Its Role in Supporting Bone Health
While bones are strong, they are not invincible. Over time, they can become weaker and more susceptible to injury.
Collagen plays an important role in supporting the structure of bones. In fact, up to one-third of the bone structure is made up of collagen, providing flexibility and strength.
Some people choose to include collagen in their diet as part of their approach to supporting bone health. Collagen-rich foods and supplements are often used by individuals looking to maintain bone health, especially as they age.
For postmenopausal women, research suggests that collagen supplementation may help support bone health. However, it’s important to consult with a healthcare professional for personalized advice on bone health and supplementation.
7. Collagen, Detoxification & Liver Health
The liver plays a crucial role in detoxifying the body, processing numerous substances every day. Over time, it can experience stress due to the amount of toxins it filters.
Collagen contains glycine, an amino acid that is involved in various body processes. Some people include collagen in their diet to support overall liver function and health. Glycine is thought to play a role in supporting the liver’s natural functions, helping the body manage stress.
Additionally, glycine has been studied for its potential effects on sleep, as it may help promote relaxation and support sleep quality. Sleep is an important part of overall health and recovery.
For personalized health advice, including liver care, it’s always best to consult with a healthcare professional.
How You Can Add Collagen to Your Diet
Experts suggest supporting your diet with a variety of nutrient-rich foods, including those that can help the body produce collagen. While collagen can be obtained through food, including high-protein options, it’s important to maintain a well-balanced diet overall.
Here are some foods commonly included in a diet to support overall wellness and collagen production [10]:
- Kale
- Spinach
- Tomatoes
- Fish
- Beets
- Egg Whites
- Avocado
- Chicken
Bone broth has also gained popularity as a natural source of collagen, though some people find it challenging to incorporate into their daily routines.
For those looking for a convenient way to include collagen in their diet, collagen supplements are available and may offer a simple solution for daily collagen intake.
Collagen protein is available in various formulas designed to provide a concentrated blend of amino acids that support the body’s natural processes. These formulations are often used as part of a balanced approach to maintaining overall wellness, including supporting connective tissues.
High-quality collagen is often available in a hydrolyzed form, which may enhance absorption, allowing the body to use the collagen more efficiently. Some people choose collagen supplements as a convenient way to incorporate this protein into their diet, helping support overall health.
Final Thoughts
Collagen is a protein that plays an important role in supporting various functions in the body. While it is often associated with skin, hair, and nails, it also contributes to many other aspects of overall wellness.
Collagen supports the structure of bones, helps maintain skin health, and is involved in the body’s repair processes. Some people include collagen in their diet to support joint health, liver function, and more.
Adding collagen to your diet—whether through collagen-rich foods or supplements—can be a simple way to support your overall health and wellness.
FAQ
Collagen supplements are products that provide additional collagen protein to support skin, hair, nails, joints, and overall health.
Collagen supplements help improve skin elasticity, reduce wrinkles, and maintain a youthful appearance by replenishing the collagen that naturally diminishes with age.
Yes, Collagen supplements support joint health by helping to restore and maintain the collagen in connective tissues, reducing pain and improving mobility.
Collagen supplements can aid gut health by repairing the intestinal walls, reducing leaky gut symptoms, and supporting overall digestive function.
The best dietary sources of collagen include bone broth, fish, chicken, egg whites, and certain vegetables like kale and spinach, as well as Collagen supplements.
- Collagen – What Is It and What Is It Good For?. Kerri-Ann Jennings. Healthline. 2020. Decreased Collagen Production in Chronically Aged Skin. James Varani, Michael K Dame, Laure Rittie, Suzanne E G Fligiel, Sewon Kang, Gary J Fisher, John J Voorhees. NCBI. 2006. Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. (2021). The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3). https://doi.org/10.3390/nu13030886
- Long, D. W. (2018, December 1). Effects of glycine on protein synthesis and degradation in C2C12 muscle cells. OAKTrust Home. Retrieved February 17, 2022, from https://oaktrust.library.tamu.edu/handle/1969.1/164517#:~:text=Glycine%20is%20an%20amino%20acid,the%20synthesis%20of%20muscle%20proteins.&text=Glycine%20(0%2D1000%20%C2%B5M),grants%20and%20Texas%20A%26M%20University.
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- Tomosugi, Naohisa et al. “Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans.” Journal of atherosclerosis and thrombosis vol. 24,5 (2017): 530-538. doi:10.5551/jat.36293
- Tomosugi, Naohisa et al. “Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans.” Journal of atherosclerosis and thrombosis vol. 24,5 (2017): 530-538. doi:10.5551/jat.36293
- König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—a randomized controlled study. Nutrients, 10(1), 97. https://doi.org/10.3390/nu10010097
- Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012;118(2):145-8. doi: 10.1254/jphs.11r04fm. Epub 2012 Jan 27. PMID: 22293292.
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8 Potential Health Benefits of Collagen — and 1 Thing It Can’t Do. Jessica Migala. Everyday Health. 2020.
