Collagen – an essential protein for the skin, joints, and the entire body
With such a wide range of vitamins and dietary supplements available, it is often difficult to know what truly works and is beneficial for the body. Collagen, which is the most abundant protein in the human body, is one of the substances that the body naturally produces on its own. However, as we age, the production of this protein gradually declines. The good news is that collagen levels in the body can be replenished by consuming collagen-containing dietary supplements.
Collagen is found in the skin, bones, cartilage, tendons, ligaments, teeth, and other connective tissues. It provides structure and strength to the entire body, helping maintain tissue elasticity and resistance to mechanical stress.
Many people choose collagen supplements to help preserve a youthful appearance of the skin. Collagen supports the structure and elasticity of the skin—a property that allows the skin to move (smile, frown, yawn) and return to its original shape without forming permanent wrinkles. An adequate amount of collagen is essential for this process, as it “binds” skin cells together.
Studies show that collagen tablets or powdered supplements can improve skin elasticity within as little as four weeks, especially in more mature skin. An increase in skin moisture levels has also been observed, making the skin appear smoother, brighter, and healthier.
However, the benefits of collagen go beyond the skin alone. The word “collagen” is derived from the Greek term meaning “to glue,” which perfectly reflects its function—collagen holds cells together. When collagen levels in the body decrease, the skin may lose firmness, wrinkles may appear, puffiness under the eyes may develop, and the skin on the body may become looser. Similar processes occur inside the body: reduced collagen levels can weaken cartilage and tendons, making joints more susceptible to injury.
Collagen, when used as a dietary supplement, is typically produced from animal or marine sources. It is rich in amino acids that are important for the formation of joint cartilage and the maintenance of connective tissue. Collagen is also believed to have anti-inflammatory properties, although research examining its role in the treatment of osteoarthritis has produced mixed results.
Collagen is most commonly extracted from the bones and skin of cattle, pigs, or fish using specialized processing methods that make it easier to digest and absorb. Collagen supplements are available in pharmacies, health food stores, and online.
From a digestive perspective, the body does not distinguish whether proteins come from a hydrolyzed collagen supplement, a piece of chicken, or plant-based sources—during digestion, all proteins are broken down into amino acids. However, the form of a collagen supplement may affect ease of use and its targeted benefits.
There are three main types of collagen supplements:
Gelatin – collagen formed by prolonged cooking of animal tissues, such as in bone broth.
Hydrolyzed collagen (also known as collagen peptides or collagen hydrolysate) – collagen broken down into smaller particles that dissolve more easily and are better absorbed.
Undenatured collagen (most commonly type II, UC-II) – an intact protein that is not intended to replenish collagen stores, but may be used for specific purposes, such as supporting joint function.
Osteoarthritis is the most common form of arthritis, affecting millions of people worldwide. During this condition, joint cartilage gradually deteriorates, causing bones to rub against each other and leading to pain, stiffness, and swelling. Knee osteoarthritis can be particularly painful and significantly limit daily activities.
Collagen may help support the integrity of muscles, tendons, and cartilage and contribute to maintaining cartilage structure. The amino acids found in hydrolyzed collagen are important for collagen synthesis, and type II collagen is one of the main proteins in cartilage.
Overview of research:
Studies in which participants consumed 10 g of collagen hydrolysate daily showed a reduction in pain compared to placebo groups.
Some studies did not identify significant structural changes, but participants reported improved well-being and joint function.
The most commonly reported side effects were mild digestive disturbances.
Collagen is an important structural component of the spine, muscles, and tendons. When the body lacks sufficient collagen, these structures may weaken, potentially contributing to lower back pain. Supplementing with collagen may help support tissue strength and reduce discomfort.
Bones are largely composed of collagen, which provides them with flexibility and strength. Reduced collagen levels may contribute to bone weakening, decreased bone density, and an increased risk of fractures. Research suggests that collagen supplements may help support bone mineral density, particularly in older adults.
Collagen is a key component of muscle tissue and the most abundant protein in the human body. It is also a source of glycine—an amino acid important for creatine synthesis. Creatine helps muscles generate energy during intense physical activity, which means collagen supplements may indirectly contribute to more effective training and the maintenance of muscle mass.
