Collagen's health benefits extend far beyond enhancing your appearance; it also supports gut, heart, and joint health. Nowadays, collagen isn't just in beauty products; you'll find it in protein bars, tea, and even coffee.
Despite its popularity, finding a clean source of collagen can be challenging. That's why I created a collagen protein sourced from grass-fed, pasture-raised beef. Before I discuss my physician-formulated supplement, let's explore the extensive health benefits of collagen and why daily intake is essential.
What is Collagen?
Think of collagen as the "glue" that holds your body together. Derived from the Greek word ‘kolla’ meaning ‘glue,’ collagen is a fibrous protein found throughout your body: in organs, muscles, skin, hair, nails, teeth, bones, blood vessels, tendons, joints, cartilage, and the digestive system. There are 16 different types of collagen, each serving various functions, but about 90% is “Type 1,” stronger than steel (gram for gram) and found in your skin, bones, organs, eyes, and digestive tract.
Starting at about age 35, collagen production naturally begins to slow, negatively affecting your body. By age 40, collagen depletes faster than it can be reproduced, and by age 60, over half of your body's collagen is depleted. Factors like genetics, smoking, pollution, excessive sun exposure, and nutritional deficiencies also impact collagen levels. Fortunately, supplementing with collagen can help you maintain its benefits as you age.
Surprising Health Benefits of Collagen
Beyond beauty, collagen offers numerous health advantages:
1. Collagen Benefits Heart Health
Proline, found in collagen, can reduce fat deposits in your arteries and repair arterial tissues, influencing blood pressure and arterial health. This cardiovascular support is pivotal in maintaining a healthy heart, reducing the risk of arterial hardening and promoting overall circulatory health.
A study by the Journal of Atherosclerosis and Thrombosis (2017) found that collagen contributes to and maintains the structure of our arteries.
2. Collagen Supports Bone Health
Bones are one-third collagen, which provides flexibility. Collagen supports bone health by increasing bone mineral density, crucial for preventing osteoporosis. Adding collagen to your diet supports bone formation, growth, and repair, ensuring robust skeletal integrity.
3. Collagen Enhances Detoxification and Liver Function
Collagen supports the liver during detoxification, thanks to glycine. This is particularly beneficial for those who consume alcohol. Additionally, glycine may promote restful sleep, making collagen a great addition to your nightly routine. Effective detoxification is paramount for removing daily toxins and maintaining optimal metabolic function.
4. Collagen Repairs a Leaky Gut
Nearly 80% of your immune system is housed in your gut. A leaky gut allows toxins, food particles, and infections to enter your bloodstream, causing inflammation and potentially leading to autoimmunity. The intestinal wall is built of collagen, and supplementing with collagen can help repair and maintain the gut lining, promoting tissue growth and cellular health.
5. Collagen Impacts Joint Health
Collagen helps your joints, tendons, and ligaments glide and move smoothly, much like oil in a car. With age, reduced collagen production can lead to stiff, swollen, and painful joints. Collagen contains glycine and proline, amino acids that support joint mobility and a healthy inflammatory response, ensuring sustained physical activity and flexibility.
6. Collagen Supports Weight Management
Glycine, an amino acid in collagen, helps convert glucose into energy, forming muscle. More muscle tissue boosts your metabolism, turning your body into a fat-burning machine even at rest. Collagen supplementation may also promote a feeling of fullness after eating, supporting weight management.
7. Collagen Improves Hair, Skin, and Nails
As you age, you might notice your skin becoming looser, more wrinkled, and less elastic. Your hair and nails may also become brittle. Collagen is essential for healthy hair, skin, and nails. Increasing collagen intake can make your skin firmer and smoother, enhance hair fullness and shine, and reduce the appearance of cellulite and stretch marks by boosting skin elasticity and moisture retention.
Studies showed a statistically significant improvement in nail cracking and nail brittleness by nearly 80%, as well as with hair dullness, hair dryness, and nail softness after 8 weeks.
A longer trial conducted over 60 weeks revealed that, after only 9 months, 100% of participants saw an improvement in hair dryness, hair dullness, and nail peeling compared to taking collagen before and after.
8. Young skin
There is growing medical evidence that collagen may help fight the appearance of wrinkles.
A 2014 study published in Clinical Interventions in Aging found that 15% of those taking a liquid collagen beauty supplement with added vitamins and minerals had fewer facial lines and wrinkles after 60 days.
The study also revealed that 32% experienced improvements in photo-ageing caused by sun exposure – and for 39%, skin dryness decreased too.
German researchers found a “statistically significant” improvement in skin elasticity and a positive influence on skin moisture and hydration levels in those who took hydrolysed collagen supplements.
Another study in Skin Pharmacology and Physiology found a 20% reduction in eye wrinkles after 8 weeks of taking collagen supplements.
More recent research from 2019, published in Skin Pharmacology and Physiology, showed significant improvements in skin hydration, elasticity, and density after 12 weeks of taking oral collagen.
Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness. One review of 26 studies focusing mostly on women found that taking 1–12 grams of collagen per day for 4–12 weeks led to improvements in skin elasticity and hydration.
9. More muscle mass
Collagen is thought to help increase muscle mass and strength. Around 1 to 10% of muscle tissue within the human body is made up of collagen, which helps keep muscles strong and working as they should.
And according to research from the British Journal of Nutrition, collagen supplements can potentially contribute to muscle growth and encourage the creation of muscle proteins, such as creatine.
You might find collagen supplements useful if you’re looking to build muscle mass. However, they should not be used as a substitute for dietary protein (like meat, eggs, dairy products, nuts, and soya).
How to Add Collagen into Your Diet
To fully benefit from collagen, incorporate it into your daily diet. While collagen-rich foods like spinach, kale, tomatoes, beets, and fish are excellent sources, bone broth is particularly popular. However, many find it inconvenient to make or incorporate regularly.
A hydrolyzed collagen supplement is an easy, effective alternative. Its low molecular weight ensures quick digestion and assimilation, providing all the benefits of collagen in each dose.
The collagen that best suits you
There are at least 16 different types of collagen. However, people tend to refer to these 5 as the main types:
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Type 1: makes up 90% of the human body. This type of collagen is found in our skin, bones, blood vessel wall, connective tissue, and fibrous cartilage. It’s also present in scar tissue, and of all the different forms of collagen, this is the one that’s mainly linked to skin aging.
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Type 2: you’ll find this in the cartilage between your joints. It helps ease joint pain and can be found in abundance in bone broth.
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Type 3: there’s lots of this in our intestines. It helps create and improve the structure of our muscles, organs and blood vessels.
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Type 4: is less common than collagen types 1 to 3 and helps our kidneys and organs function properly. It helps with wound healing.
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Type 5: is found in some layers of skin, hair, and placenta tissue during pregnancy.
Which foods contain collagen
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Chicken bone broth: which doesn’t just contain bone but also cartilage. Because of this, it’s high in collagen in our skin and bones, as well as glucosamine, chondroitin, and hyaluronic acid.
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Bovine collagen: contains two different types of collagen: skin and bone and cartilage collagen, which is especially beneficial for our skin and bones.
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Egg whites also contain two different types of collagen, but not the same as bovine collagen. Eggshell membranes contain the same type of collagen found in placentas and the collagen that’s in cartilage and disc tissue.
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Marine collagen: is most commonly found in freshly caught fish. It’s mainly made up of the collagen that’s in our skin and bones. It also contains some of the same collagen that’s in our gut lining.
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Other foods that promote collagen production include citrus fruits (oranges, grapefruit, lemons, limes), berries (raspberries, blueberries, blackberries), tropical fruits (mango, kiwi, pineapple), garlic, leafy greens, cashew nuts, tomatoes, and bell peppers.
Collagen that I recommend
From the USA
Unflavored Hydrolyzed Marine Collagen with Hyaluronic Acid and Vitamin C
Marine Collagen Peptides Powder
https://cutt.ly/eekA7q0d
Unflavored MultiCollagen with Probiotics and Vitamine C
https://cutt.ly/EekA6mKE
From Italy
https://cutt.ly/collagene_marino_nat
From Germany
https://cutt.ly/natuerliche_collagen_de
Benefits of Collagen FAQs
Why should I take collagen daily?
Daily collagen intake supports overall health, from gut repair and joint health to skin elasticity and bone strength.
Can collagen help with weight management?
Yes, collagen helps convert glucose into energy, building muscle and boosting metabolism, aiding in weight management.
Is collagen beneficial for heart health?
Absolutely. Proline in collagen can reduce arterial fat deposits and repair arterial tissues, supporting heart health.
How does collagen support detoxification?
Glycine in collagen aids liver function during detoxification, crucial for removing daily toxins from your body.
Incorporate collagen into your regimen today to experience its extensive health benefits and elevate your well-being naturally.
Can I take collagen daily?
Yes.
What does collagen do to your face?
Collagen benefits the appearance of your skin. It boosts elasticity, and smoothing out a dimpled appearance, as well as diminish the appearance of fine lines.
How much collagen should I take daily and of which type?
not only is there not one “best” source, but you’ll need a little of every type.
However bone broth is considered one of the most collagen-rich foods, as it’s highly nutritious and full of collagen – all in a liquid form that your body can easily absorb.
It depends on the ingredients you use, but it’s estimated that one cup of bone broth contains about 5g of collagen! Anywhere from 2.5g to 15g per day is considered safe and effective. To reap the full benefits of collagen protein, I recommend taking 1 scoop per day, or 1-2 rounded tablespoons per day.
Bone broth also contains a variety of nutrients, including some that help your own bone health. As well as collagen, it can provide Calcium , Magnesium , Potassium , Phosphorus.
You’ll also want to include plenty of zinc, vitamin C, and copper in your diet, as they can help with collagen production - so bear them in mind when planning your next collagen-packed meal.
References
Glycine Accelerates Recovery From Alcohol-Induced Liver Injury . M Yin, K Ikejima, G E Arteel, V Seabra, B U Bradford, H Kono, I Rusyn, R G Thurman. NCBI. 1998.
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.
Collagen - What Is It and What Is It Good For?. Kerri-Ann Jennings. Healthline. 2020.
Role of Collagen Hydrolysate in Bone and Joint Disease. R W Moskowitz. NCBI. 2000.
5 Evidence-Based Ways Collagen May Improve Your Hair. Lizzie Streit. Healthline. 2019.
https://www.hollandandbarrett.com/the-health-hub/vitamins-and-supplements/supplements/collagen
Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/
https://www.sciencedirect.com/topics/neuroscience/collagen-type-1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206255/
https://pubmed.ncbi.nlm.nih.gov/23949208/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/
https://www.webmd.com/diet/health-benefits-collagen-powder#1
