Collagen – why is this supplement so important for your body?
From skin and bones to joints, gut health, and overall well-being, collagen is one of the most important building blocks of the human body. Although it is naturally found in bones, skin, and connective tissues, collagen has today become one of the most popular dietary supplements — and for good reason.
Collagen is a protein that plays a crucial role in the formation and maintenance of many tissues, including bones, cartilage, skin, hair, eyes, blood vessels, and the digestive system. It provides tissues with strength, elasticity, and structural stability.
When consuming collagen supplements or collagen-rich foods (such as bone broth), the body receives collagen of animal origin. It is most commonly available in the form of collagen peptides, typically as powders or capsules. If you are considering adding collagen to your daily routine, it is worth understanding the potential benefits it may offer.
Collagen is often referred to as the “glue” that holds the body together. Research shows that it accounts for approximately one-third of all proteins in the human body. However, from around the ages of 30–40, the body’s natural collagen production gradually begins to decline.
Including collagen peptides in the diet may help replenish what the body starts to lose with age and support overall tissue health.
In addition, collagen’s effects can be enhanced by antioxidants, which help protect the skin from oxidative damage — one of the main contributors to premature aging, pigmentation, and loss of elasticity. Oxidative stress is caused not only by aging itself but also by air pollution, environmental toxins, and excessive sun exposure. Collagen peptides combined with antioxidants may act synergistically, helping to combat the aging process.
Digesting protein from sources such as beef or chicken can cause discomfort for some people, including bloating, belching, or stomach pain.
Collagen supplements are hydrolyzed, meaning the protein has already been broken down into smaller components, making it easier for the body to absorb. This makes collagen a convenient way to increase protein intake, especially for individuals with sensitive digestive systems.
Hydrolyzed collagen peptides dissolve easily in water, making them simple to add to water, coffee, tea, or smoothies.
The benefits of collagen for skin health are among the most extensively studied.
A review published in January 2019 in the Journal of Drugs in Dermatology analyzed 11 randomized, placebo-controlled studies involving more than 800 participants who consumed up to 10 grams of collagen per day.
The results showed that collagen supplementation:
improves skin elasticity,
helps retain skin moisture,
increases the density of collagen fibers in the skin.
Ten grams per day is a relatively small dose that may represent a simple step toward maintaining a more youthful appearance.
Joint pain can significantly limit physical activity and reduce quality of life. Studies suggest that collagen supplementation may support connective tissues and reduce discomfort after exercise.
A study published in January 2017 in Applied Physiology, Nutrition and Metabolism found that athletes who consumed 5 grams of collagen peptides daily for 12 weeks experienced less knee joint pain during physical activity compared to the placebo group.
Oral collagen may help support cartilage repair and exhibit anti-inflammatory effects.
In inflammatory bowel conditions, such as irritable bowel syndrome (IBS), there is growing discussion about the potential role of collagen. Research suggests that collagen levels may be reduced in some patients with these conditions.
A study published in 2017 in Alimentary Pharmacology and Therapeutics reported that patients with IBS showed an imbalance between collagen fiber formation and breakdown, which was associated with inflammation. Since collagen is a key component of the connective tissue lining the digestive tract, increasing collagen intake may help support gut tissue integrity.
A small study published in 2017 in Atherosclerosis and Thrombosis found that participants who consumed collagen tripeptides twice daily for six months showed improvements in certain markers associated with atherosclerosis risk.
Researchers suggest that collagen may help strengthen blood vessel walls, potentially contributing to the maintenance of cardiovascular health.
According to the National Osteoporosis Foundation, bone mineral density decreases with age, particularly in women after menopause.
A study published in Nutrients in 2018 found that postmenopausal women who consumed collagen peptides for one year experienced an increase in bone mineral density compared to the control group.
It is believed that collagen stimulates bone formation while slowing bone loss.
Different types of collagen may have different effects.
Type I collagen is more commonly associated with skin health, while type II collagen is more closely linked to joint function.
A study published in 2016 in the Eurasian Journal of Medicine showed that patients with knee osteoarthritis who consumed type II collagen alongside medication experienced reduced pain and improved quality of life.
Due to varying study results, it is often recommended to choose collagen supplements that contain multiple types of animal-derived collagen to maximize potential benefits.
Collagen is a protein that helps maintain muscle mass, which is metabolically active tissue that supports a higher metabolic rate. However, collagen is not a miracle weight-loss solution.
Its use can be beneficial only as part of a balanced diet and an active lifestyle. Adding collagen supplements alone, without improving dietary habits or physical activity, will not guarantee weight loss.
Collagen is a multifunctional protein that plays an important role in skin, joint, bone, digestive health, and overall well-being. Regular and responsible collagen supplementation may be a valuable part of a healthy lifestyle, particularly with aging or increased physical demands.
