WHY A HIGHER INTAKE OF COLLAGEN CAN BE BENEFICIAL
You may have heard collagen mentioned in connection with aesthetic procedures, such as lip enhancement. And yes—technically, that is true. However, collagen is far more than just a term used in the beauty industry. In fact, it is one of the most important proteins in the entire human body.
Collagen is the most abundant protein in mammals, making up approximately 25–35% of the body’s total protein content. It is a key component of connective tissue. Collagen is found in tendons, ligaments, joints, bones, skin, as well as internal organs, teeth, and even the eyes. Different types of collagen perform different but essential functions—they provide structure, strength, and elasticity to the body and help maintain tissue integrity.
At a young age, the body naturally produces collagen in sufficient amounts. However, from around the age of 20–25, collagen synthesis gradually begins to slow down. As we age, cellular structure weakens and tissue elasticity decreases. This process is further accelerated by an unbalanced diet, chronic stress, lack of sleep, smoking, and exposure to UV radiation. The most common visible signs of reduced collagen production include loss of skin firmness, wrinkle formation, decreased muscle mass, and weakening of joints and cartilage.
Scientific studies show that increasing collagen intake through the diet may stimulate its synthesis in the body and have a positive impact on overall health. Naturally, collagen is most abundant in animal-based foods; however, modern diets often provide insufficient amounts.
In the past, people consumed all parts of the animal—not only muscle meat, but also bones, cartilage, skin, tendons, and organ meats. This type of diet naturally supplied the body with collagen. Today, we more often choose lean muscle meats such as chicken breast, loin, or fillet, which contain very little collagen and lack certain important amino acids.
Collagen-rich foods contain high amounts of glycine, alanine, proline, and hydroxyproline—key amino acids that form the structure of collagen and perform important functions in the body:
Glycine – essential for nervous system function, overall well-being, and disease prevention.
Alanine – supports energy production in muscles and the nervous system, increases endurance, and reduces fatigue.
Proline and hydroxyproline – necessary for tissue regeneration, wound healing, antioxidant activity, and proper immune system function.
A higher intake of collagen and these amino acids is associated with a wide range of health benefits.
Numerous studies indicate that collagen intake has a positive effect on bone and joint health, especially in cases of osteoporosis, osteoarthritis, and chronic joint pain. Collagen is a fundamental structural component of bones and cartilage, and its deficiency is associated with decreased bone density and impaired joint function.
Studies involving postmenopausal women have shown that the combination of collagen and calcium may reduce the risk of bone loss. Another study involving 131 older women found that collagen supplementation was associated with increased bone formation and reduced bone breakdown.
Collagen may help protect joint cartilage, reduce symptoms of osteoarthritis, and improve overall quality of life. Some studies suggest that collagen supplements can serve as a beneficial adjunct to standard osteoarthritis treatment.
With age, muscle mass and strength naturally decline—a condition known as sarcopenia. Research indicates that collagen intake combined with resistance training may help slow this process. Older men who consumed collagen supplements and engaged in regular strength training for 12 weeks achieved better improvements in muscle mass, strength, and body composition than those who did not supplement with collagen.
Collagen makes up a significant portion of the skin’s structure and is responsible for its elasticity, firmness, and moisture retention. While collagen intake does not reverse aging, studies confirm that it can improve skin elasticity, reduce wrinkle depth, and help maintain skin hydration.
Glycine, an amino acid abundant in collagen, acts as an inhibitory neurotransmitter that helps promote relaxation and improve sleep quality. Research suggests that glycine intake before bedtime may improve sleep depth, reduce daytime sleepiness, and support cognitive function.
Collagen is also important for growing bodies. Traditional foods such as bone broth or gelatin-rich meat dishes provide proteins, fats, vitamins, and minerals necessary for tissue and organ development.
These include meat cuts containing bones, cartilage, and skin, such as beef cheeks, ribs, chicken drumsticks, pork skin, and beef tails.
Bone broth is a simple and effective way to obtain collagen on a daily basis.
Collagen hydrolysate is odorless, easily soluble, and convenient to use in smoothies or beverages. Combinations of collagen and glucosamine are also commonly used to support joint health.
Gelatin is a heat-processed form of collagen. It can be used to prepare desserts, stews, or homemade gummies.
Although collagen supplements are safe and effective, whenever possible it is recommended to obtain collagen primarily from natural food sources. This approach provides a broader range of nutrients and better biological absorption.
