You’ve probably heard the word collagen as it’s on shelves everywhere, from skincare products to health supplements, but what exactly is it? And why is everyone talking about it? It is the most abundant protein in the body, so given that, we are going to explore what collagen is, why it matters, and ways to support your body’s collagen levels.
Collagen is the most abundant protein in the human body. Think of it as the glue that holds everything together, acting as the building blocks in skin, bones, muscles, tendons, and ligaments. It’s crucial in maintaining the strength, elasticity, and integrity of various tissues. There are about 30 types of collagen, but types I, II, and III are the most common and serve different functions. All work together to support the structure of nearly every part of the body.
Types I, II, III:
Type I: The most abundant and strongest type. Found in skin, tendons, bones, ligaments, and connective tissue. Provides strength and structure and is essential for keeping skin firm, bones strong, and connective tissue resilient.
Type II: This type is primarily found in cartilage, the flexible tissue that cushions joints.
Type III: This type is typically found alongside type I in skin, blood vessels and internal organs. Provides elasticity and strength to tissues and is important during wound healing and maintaining the structure of arteries and organs.
As we age, our natural collagen production begins to slow down, typically starting in our mid-20s. This decline is often seen with signs of aging such as wrinkles, sagging skin, joint stiffness, weaker bones, and slower muscle recovery. There are lifestyle factors like sun exposure, smoking, diet, and stress that can further accelerate collagen breakdown.
Nutrition Benefits of Collagen:
- Skin health: Collagen improves elasticity, hydration and overall texture by strengthening skin’s foundation.
- Joint & bone: It supports the structure of cartilage and connective tissues which is essential for keeping joints cushioned and bones strong. It can help reduce joint stiffness, support mobility and protect against wear and tear over time.
- Muscle mass and recovery: While collagen is not a complete protein on its own, it can work synergistically when included in a balanced diet along other foods to help with maintaining muscle strength, recovery time, and overall physical performance.
- Gut health: The amino acids in collagen can help strengthen the intestinal lining, reduce inflammation in the digestive tract, and repair or maintain the gut barrier. This can be especially beneficial for individuals with digestive issues or symptoms of leaky gut.
Food Sources:
Collagen is naturally found in the connective tissue of animals; therefore, diets rich in whole-animal foods, provide a significant amount of it. The best natural sources of collagen include bone broth, chicken skin, fish skin, pork rinds, and gelatin. While muscle meats are high in protein, they contain less collagen than connective tissues and organ meats.
Consuming foods rich in collagen is important, however, the body also needs specific nutrients to synthesize and utilize collagen effectively. For example—vitamin c, zinc and copper are essential nutrients that help to activate enzymes involved in collagen production and the cross-linking of collagen fibers.
Pairing collagen with other protein-rich foods will ensure that the body is getting all the essential amino acids needed for overall tissue repair. This looks like consuming collagen-rich foods alongside other proteins and colorful fruits and vegetables that are high in vitamin C, such as berries, citrus fruits, bell peppers, and leafy greens. Then adding nuts, seeds, and seafood provides trace minerals needed for collagen metabolism.
Supplementation? Who Needs It?
Supplementing with collagen is not necessarily essential, however, it can benefit a wide range of people especially individuals experiencing a natural decline in collagen production who may not consume enough from diet alone. Also for athletes, people with very active lifestyles, or with injuries, as it can help with recovery. As with most supplements, we believe they are meant to complement a balanced diet, not replace whole foods. They can help fill nutritional gaps, but they work best when paired with healthy eating habits.
Tips for Picking a Supplement:
Unlike prescription drugs, dietary supplements are not strictly regulated by the FDA before they reach the market. Manufacturers are responsible for ensuring the safety and accuracy of the product, but the oversight is limited unless issues are reported. When choosing any supplement, we always recommend looking for brands that have been third-party tested. This ensures that the supplements contain exactly what it claims on the label and free from harmful contaminants like heavy metals, pesticides or unlabeled ingredients.
When choosing a collagen supplement we recommend looking for ones that have:
- Hydrolyzed collagen peptides—the most biovailable form and is easier for the body to digest and absorb.
- Type I, III for skin, hair, and nails.
- Type II for joint support.
Note: Supplementing with collagen is not an instant fix, but with consistent use, paired with a nutrient-rich diet, collagen can be a great addition to your wellness routine.
Now you know how collagen plays a key role in supporting everything from skin elasticity to joint and bone health, making it a valuable nutrient in a balanced lifestyle. Food sources and supplements can both contribute to collagen intake, however, everyone’s needs are very different. Whether you need to adjust your diet, explore supplements, or address any underlying nutrient gaps, we recommend working with a registered dietitian to help you determine the best approach for your goals.