Collagen makes up 30% of the body’s protein, providing structure, support, and strength to the skin, muscles, bones, and connective tissues. While current research doesn’t provide much evidence on the effectiveness of most collagen supplements, a balanced diet seems to provide enough of the raw ingredients the body needs to produce collagen naturally. Still, many people believe they can slow or even reverse aging through collagen supplements. This article will clarify the data on different forms of collagen, from powders and liquids to creams and vitamins, helping to separate fact from fiction.
Collagen boasts very specific roles within the human body:
- Helps fibroblasts form in the middle layer of the skin (dermis), facilitating new cell growth
- Plays a role in replacing dead skin cells
- Provides a protective covering for organs
- Gives structure, strength and elasticity to the skin
- Helps with blood clotting
Of the 28 collagen types currently identified, the body mainly utilizes only 5; they differ in how the molecules are assembled, the cell components added, and the locations where they are used within the body.
Below are 5 main types, I-V, as well as their respective roles:
- Densely packed, this type comprises 90% of the body’s total collagen, and provides structure to the tendons, bones, ligaments and skin
- Found in elastic cartilage; provides joint support
- Located in muscles, organs and arteries
- Primarily found in the layers of the skin
- Found in placenta tissue, hair and cornea of the eyes
As the body ages, it not only produces less collagen but also breaks down the existing collagen at a faster rate. The collagen the body produces later in life has lower quality than that produced earlier. Women experience a significant reduction in collagen production after menopause; however, nearly the entire population can experience a decline in collagen production after age 60.
Signs that collagen levels are decreasing:
- Hallowing in/around the eyes/face
- Shrinking, weakening muscles and muscle aches
- Stiffer, less flexible tendons/ligaments
- Joint pain/osteoarthritis due to worn cartilage.
- Loss of mobility due to joint damage/stiffness
- Gastrointestinal problems due to thinning of the digestive tract lining
- Problems with blood flow
- Wrinkled/crepey/sagging skin
Certain aspects of one’s lifestyle can affect collagen production. Experts suggest trying to avoid the following:
- Smoking: decreases collagen production; damages existing collagen and elastin, causing wrinkles and slowing the process of wound healing. Nicotine constricts blood vessels near the skin’s surface, preventing effective delivery of both oxygen and nutrients.
- Overconsumption of sugar/refined carbs: sugar attaches to protein to form advanced glycation end products, molecules which damage nearby proteins and cause collagen to become dry/weak/brittle
- Exposure to UV rays: too much sunlight decreases collagen production and causes it to break down more rapidly, causing wrinkles and dry skin. Avoid excessive sun exposure, and always apply a protective sunscreen (SPF 30 or higher) when engaging in outdoor activities.
Autoimmune diseases such as rheumatoid arthritis, scleroderma, and lupus occur when the human body’s immune system erroneously attacks its own tissue, which in turn damages collagen. Genetic mutations can also cause errors in collagen synthesis, as observed in Ehlers-Danlos syndrome and osteogenesis imperfecta. We will address these in greater detail later in the article.
Cosmetic Uses of Collagen
Collagen not only functions as an integral part of the body’s physiology/biochemistry; it also offers a wide range of uses in the medical/cosmetics arena ~
- Dermal fillers: collagen injections can help supply the appearance of fullness to sagging skin
- Wound dressings: collagen facilitates healing by drawing new cells to the wound site
- Periodontics: collagen creates a barrier to prevent fast-growing gum tissue from developing into a wound around a tooth, thereby affording tooth tissues ample time to regenerate
- Vascular prosthetics: collagen tissue grafts can reconstruct arteries, regenerate peripheral nerves and create blood vessel prostheses.
The Complexity Surrounding Collagen Supplementation
Naturally occurring collagen production peaks early in life, only to begin a gradual decline between the mid-20s and early 30s. A study published in the British Journal of Dermatology found that the average individual loses 1% of his naturally-occurring collagen after this point. As the quality and quantity of collagen decrease, joint cartilage begins its eventual breakdown; bones turn more brittle, and muscle performance decreases, thereby affecting mobility and strength.
Potential Benefits:
- Provide essential amino acids and protein
- Support hair thickness and density
- Support joint health and an active lifestyle
- Support skin health
- Help minimize the appearance of fine lines
- Support skin elasticity
- Support muscle health
Choosing the Best Supplement
Since drugstore and health food store shelves offer a variety of collagen supplement options, knowing what to look for can be overwhelming. Here are some of the key attributes to seek out when choosing supplementation:
- Purity/quality: Choose only grass-fed, pasture-raised bovine or sustainably-sourced seafood collagen
- A combination of collagen types: A combination for targeting hair, skin, joint and nail health should contain at least types I and III collagen
- Quantity: Carefully read package labels, looking for the collagen and protein content as well as the amino acid profile of the supplement
- Taste/mixability: Some off-the-shelf collagen supplements taste bitter and/or do not mix well in liquids
- Hydrolyzed collagen peptides: This term indicates that the amino acids come already broken down for easier digestibility and absorption
- Origin: Most over-the-counter collagen supplements come from grass-fed, pasture-raised cows (in the case of bovine collagen)
- Lab-tested: Look for certification indicating that a neutral third-party lab tested the product for purity and potency
Form and Function
Collagen peptides have risen in popularity as a supplement category. The term “peptide” describes a short chain of amino acids, usually reduced from their full size through enzyme-catalyzed chemical reactions. Another common collagen supplement, hydrolyzed collagen, basically mimics collagen peptides; the process known as hydrolysis breaks down proteins. Hydrolyzed proteins and peptides are more easily mixed into a solution (like a breakfast smoothie or protein shake) and are better digested. Both peptides and hydrolyzed collagen retain all of the glycine, proline, and hydroxyproline found in a full collagen protein; the ease of digestion simply improves the availability of these amino acids within the body.
Bovine collagen from beef bone broth elevates the availability of collagen types I and III, which can reduce age-related bone loss, improve the tissue quality of tendons and ligaments, and relieve arthritis. Collagen derived from marine and poultry sources increases the availability of type II collagen, which is used to treat pain resulting from surgery, chronic neck and back complaints, and post-injury soreness related to cartilage damage. This leaves a significant void for vegan individuals. Collagen boosters, another supplement on the rise, provide an alternative to collagen for individuals with dietary restrictions. All forms of supplemental collagen derive from either cows, pigs, or fish, offering almost nothing in the way of vegetarian or vegan options. While collagen boosters do not contain any real collagen, their ingredients – hyaluronic acid and Vitamins A and C — help boost the body’s own collagen production.
Hyaluronic acid, a very complex sugar molecule, exists in the fluid surrounding joints and tissues. As such, it plays a key role in the suppleness of skin, joints, and vascular structures. Research has also found that hyaluronic acid plays a role in collagen creation during wound healing.
The Potential Downside of Collagen Supplements
As we briefly mentioned above, the quality assurance of collagen products is often problematic. Will the product deliver everything its label promises? Since the United States Food and Drug Administration does not review supplements for safety or efficacy before they arrive on drugstore shelves, some experts have voiced concerns regarding the presence of heavy metals found in certain collagen supplements.
Another potential downside to relying on a collagen supplement is that it can serve as an excuse to avoid healthy behaviors that can protect against collagen decline, such as getting enough sleep, eating a nutrient-dense diet, and quitting smoking.
Where Does Ingested Collagen End Up?
It may seem intuitive, but it certainly bears mentioning: Whether one ingests collagen in food or supplements, one cannot choose where in the body it ends up. We cannot direct our bodies to utilize ingested collagen to heal a wound, specifically, any more than we can control how much of this additional collagen adds suppleness to skin tissues or shores up ageing joints. The body will utilize collagen and its peptides for whatever it deems most necessary at the time of consumption.
Dr. Elaine Hughes, biochemist and independent advisor in one research study, explains the following: “When you swallow collagen, your body breaks it down completely before it can be absorbed. It doesn’t matter whether it’s from fish, cow, or chicken – your stomach and intestines dismantle it into amino acids just like any other protein.”
Those amino acids then circulate throughout the body. However, the body contains no mechanism to direct these amino acids specifically to the skin to help rebuild its collagen fibers. They might instead be used to repair muscle, produce hormones, or fuel the liver – but not to strengthen the collagen matrix beneath the skin.
A 2021 independent meta-analysis published in the American Journal of Nutrition reviewed 19 clinical trials on oral collagen. It found no statistically significant increase in skin collagen density or wrinkle depth among participants taking collagen versus a placebo. Similarly, a 2022 report by the European Food Safety Authority (EFSA) concluded that current evidence does not support claims of oral collagen improving skin elasticity or hydration beyond normal dietary protein intake.
The Size/Absorption Myth
A common marketing claim by collagen supplement companies suggests that, upon hydrolysis, smaller collagen peptides can be absorbed and delivered to the skin. This conjecture proves false, unfortunately. While smaller fragments (peptides) can pass through the intestinal wall, they still exceed the size limit to reach skin cells intact.
Typical hydrolyzed collagen peptides measure 1,000–5,000 Daltons in molecular weight. To reach fibroblasts, the cells that make collagen, a molecule cannot exceed 500 Daltons in size. No oral collagen currently on the market meets that threshold.
Since topical collagen molecules typically hover around 300,000 Daltons, they remain 600x too large to penetrate the skin barrier. Instead, they form a film on the surface, providing only temporary plumpness and hydration. Therefore, they cannot rebuild collagen beneath the surface.
According to Dr. James Carlton, consultant dermatologist in Beverly Hills, “Applying collagen to the skin is like placing rope on top of a wall and hoping it weaves itself inside. It doesn’t happen. The only meaningful strategy is to stimulateyour own fibroblasts to make new collagen.”
Collagen Stimulation Therapy
As researchers and cosmetologists began to realize that both collagen supplements and creams fail to deliver active collagen into the skin, they shifted focus to a new field known as collagen stimulation therapy. This emerging science no longer attempts to replace lost collagen; rather, it reactivates the body’s own collagen-producing machinery.
Dermatologists have long known that certain compounds, such as retinoids and micro-needling, can stimulate fibroblast activity and, in so doing, increase collagen production naturally. Recent advances in biochemistry have identified smaller, bioactive peptide complexes and plant-derived molecules that mimic those same signals without causing skin irritation. These ingredients, known as collagen signal peptides, literally “communicate” to fibroblasts, instructing them to begin producing collagen again.
A 2024 European study using human fibroblast cultures showed that one such peptide blend increased. Pro-Collagen I synthesis by 38% in just 14 days, a measurable biological response known as cellular reactivation.
After three months of testing and analysis, the scientists concluded that the only proven way to restore firmness and elasticity to the skin is to stimulate the skin’s own collagen production. More research will help to refine this process and make it more commercially available and affordable.
Collagen and the Diet
Many individuals believe that eating collagen-rich foods will increase their body’s collagen levels. However, we now understand that upon consumption, the body’s digestive enzymes break down the collagen into amino acids. Still, many popular foods supply the raw ingredients necessary to support the body’s natural collagen production. These foods generally contain higher levels of amino acids glycine and proline, as well as ample Vitamin C, copper, and zinc. Consider including the following in a daily menu ~
- Vitamin C: oranges, strawberries, broccoli, bell peppers, Brussels sprouts
- Proline: mushrooms, asparagus, peanuts, fish, egg whites, meat
- Glycine: red meats, chicken, turkey/pork skin
- Copper: liver, lobster, oysters, shiitake mushrooms, tofu, dark chocolate
- Zinc: oysters, red meat, beans, pork, nuts, broccoli, whole grains
Does Bone Broth Stand Up to its Hype?
Bone broth, consumed for centuries in various cultures for its ease of digestion and its perceived healing properties, figures prominently in many nutritional circles today. Chicken broth, too, ranks highly as a remedy for the flu. In more recent years, physicians have promoted bone to help symptoms from psychiatric and neurodevelopmental disorders, including autism and attention-deficit hyperactivity disorder. Claims that it detoxifies the liver, improves digestion, reverses wrinkles, builds bones, and relieves joint pain have led some marketing analysts to predict that the bone broth market will approach $3 billion by 2024.
However, in reality, bone broth contains only small amounts of those minerals naturally found in bone: potassium, magnesium, calcium, copper, sodium, iron, and phosphorus. The amount of protein in bone broth gelatin ranges from 5 to 10 grams per cup.
Some researchers have voiced concerns about bone broth containing toxic metals such as lead. One small study found that bone broth made from chicken bones contained 3x the lead as chicken broth made with only the meat. However, the amount of lead in the bone broth per serving still accounted for less than half the amount permitted by the Environmental Protection Agency in drinking water. A different study found that bone broth, both homemade and commercially produced, contained low levels (<5% RDA) of calcium and magnesium, as well as heavy metals such as lead and cadmium. This study noted that various factors can affect the amount of protein and minerals extracted from bone broth: acidity, cooking time, cooking temperature, and the type of animal bone used. Therefore, the nutritional value of bone broths will likely vary widely.
Collagen in Your Morning Coffee
Recently, manufacturers have turned to producing coffee creamer made of or with collagen. “Collagen coffee” boasts a multitude of followers who subscribe to the belief that dissolving collagen peptides in warm liquid might render them more readily absorbable.
In truth, collagen peptides already exist in small enough sizes to be easily digested and utilized by the body. However, the caffeine may cause a problem. A team of scientists from Poland discovered that caffeine reduces collagen synthesis in human cultured skin. A study published in the International Wound Journal revealed that caffeine impairs wound healing. A third study in the Journal of Anatomy found that caffeine interferes with cartilage growth.
Diseases Affecting Collagen Production
Even the most careful adherence to a collagen-stimulating diet or lifestyle cannot compete with genetic factors affecting collagen biochemical synthesis. Errors of collagen synthesis can present with clinical manifestations. Below are a few notable diseases: osteogenesis imperfecta and Ehlers–Danlos syndrome.
Osteogenesis Imperfecta (OI)
This family of genetic disorders affects the bones, rendering them weak and easily prone to breaks. Inheritance is autosomal dominant, and most cases arise from mutations in the COL1A1 or COL1A2 genes. 8 unique types exist, each with differing degrees of severity, with type 1 the mildest and type II the most severe.
Gene mutations affect procollagen formation, in which the small glycine amino acid gets substituted for bulkier amino acids, thereby altering the collagen triple helix structure.
OI affects 1 in 15,000 people, with diagnosis made clinically and confirmed by DNA or collagen testing. Prognosis depends on the type of OI. Currently, no cure exists, and support largely focuses on the prevention of fractures. Bisphosphonates, surgery, and physiotherapy seem to have some beneficial effects.
Ehlers-Danlos Syndrome (EDS)
This group of inherited connective tissue disorders affects approximately 1 in 5000 individuals worldwide. There are 13 different variations of EDS, and signs and symptoms vary by type. Once again, autosomal-dominantly inherited, most EDS mutations occur in COL1A1, COL1A2, COL3A1, COL5A1, and others. Mutations in genes affect extracellular peptide cleavage and alter collagen fibril cross-linking and aggregation, which causes altered stability and functionality of the fibers.
Depending on the genetic mutation and type of collagen affected, patients may show an array of clinical findings; however, some common manifestations in EDS patients can range from mild to life-threatening. On a personal note, this author received a diagnosis of Ehlers-Danlos Syndrome last year and continues to learn about the ongoing effects of the condition.
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