What Is Collagen? Health Benefits, Food Sources, Supplements, Types, and More

Collagen is one of the latest buzzwords in health. It’s hard to escape a grocery store without seeing tubs of powdered collagen or browse in a drugstore without noticing creams that claim they’ll boost collagen to keep you looking young for decades to come. But how important is collagen for your health, really?

You probably think about collagen in your skin because the word comes up whenever anyone is talking about skin aging. It’s true that this protein plays a role in the perceived youthfulness of your skin, but there’s more to it. “Collagen is a protein and is one of the main building blocks of our skin. It’s also found in our bones, tendons, and ligaments,” says Deanne Mraz Robinson, MD, a board-certified dermatologist at Modern Dermatology in Westport, Connecticut.

Time for a fun fact: Collagen makes up 75 percent of skin’s support structure. (1) “Think of collagen as the frame of your mattress; it gives [your skin] structure and support,” says Joshua Zeichner, MD, the director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. To continue with the mattress analogy, the springs are elastic fibers, and the stuffing is hyaluronic acid, he says.

Unfortunately, collagen starts to degrade with age, and your genetics can affect how fast that degradation happens. “We lose collagen year after year, and make lower quality collagen,” says Dr. Robinson. Free radicals damage collagen — “they are our skin’s enemy,” says Dr. Zeichner. Environmental factors (like UV rays or pollution), bad lifestyle habits (smoking), and a poor diet (for example, one high in sugar) all create free radical formation, which speeds collagen breakdown.

Let’s hit on smoking for a moment. One of the best things you can do for your skin is to never smoke — or quit smoking if you do. “Research suggests that smoking allows free radicals to attack collagen fibrils, rendering them weak and of poor quality. It’s not surprising, therefore, that the skin of a smoker tends to look damaged and wrinkled, particularly around the mouth,” says Cyndi Yag-Howard, MD, the CEO and president of Yag-Howard Cosmetic Dermatology in Naples, Florida. (11)

Collagen is made up of three amino acids: glycine, proline, and hydroxyproline. (2) “The collagen molecule is shaped like a triple helix (triple spiral) that combines with other collagen molecules in the skin to form a mesh-like network in the dermis, which is the layer of skin beneath the epidermis and above the subcutaneous fat,” says Dr. Yag-Howard.

Protein has a big job in the body. “Collagen gives body tissues structure, toughness, rigidity, and texture. In the skin, it’s akin to a layer of leather. And when it intermingles with elastic fibers, it gives skin strength and resilience,” says Yag-Howard.

When collagen begins to degrade in the skin and levels of it drop in the body, you may notice wrinkles, stiffer tendons and ligaments, weaker muscles, joint pain, and even GI problems. (3) It’s clear that collagen is vital for the health of every system in your body. Within the skin, taking up to 10 grams (g) of collagen peptides per day can help improve skin elasticity, hydration, and collagen density. (1) What’s more, a review published in 2020 notes that taking hydrolyzed collagen also can protect against UV-induced melasma, a skin problem marked by patches of discoloration on the face, potentially thanks to its antioxidant effects. (4)

When it comes to joint pain, a study published in 2017 had 139 young adult athletes with knee pain take 5 g of collagen peptides daily for 12 weeks. Compared with a placebo group, the collagen-supplemented group experienced less joint pain during exercise, perhaps because the proteins spurred repair of microinjuries in cartilage and reduced the inflammation that contributes to discomfort. (5) Along with your skeleton as a whole, there’s the potential benefit for bones; a study published in 2018 found that post-menopausal women who had age-related reduction in bone mineral density who took 5 g of certain collagen peptides for one year benefited from increased bone formation in the spine and hip. (6)

One of the more surprising benefits may be for your cardiovascular health. According to a study of healthy adults published in 2017, participants who consumed a collagen tripeptide for six months had an improvement in cholesterol and arterial stiffness, suggesting that collagen may help reduce the risk of coronary artery disease. (7)

Learn More About the Benefits of Collagen

Here’s a not-so-great reality: “Every year after 30, we lose collagen, and our ability to produce high-quality collagen can diminish,” says Robinson. She recommends using topicals that enhance collagen production to help replenish collagen stores. One is retinoids or retinols, often formulated in anti-aging creams and serums. A study published in 2016 found that retinoic acid and retinol stimulate collagen synthesis in the skin. (8) Zeichner adds that applying products containing alpha hydroxy acids, like glycolic acid, and peptides can trigger collagen formation.

There are several treatments, performed in-office at the dermatologist, that help increase collagen. “Studies prove that a variety of procedures are able to increase collagen production and improve the appearance of skin,” says Yag-Howard. These include lasers, radiofrequency, ultrasound, microneedling, and fillers, she says.

You’re also best served by maintaining a healthy diet. Protein-rich foods will supply the amino acids your body needs to produce collagen. It also gets some help from other nutrients, like vitamin C, zinc, and copper. (3) To maximize collagen production, eat a varied diet filled with whole foods like fruits, vegetables, whole grains, beans, lean meats, seafood, and nuts. And yes, that sounds like the healthy eating advice you’ve long heard.

Finally, wear a broad-spectrum sunscreen with at least SPF 30. “This is the best way to ensure healthy collagen,” says Zeichner. “Make sure to wear it every day, as even incidental sunlight exposure adds up over a lifetime,” he says. Your first line of defense is to protect the collagen you have, rather than trying to make up for bad sun protection habits later. (9)

Practice self-care with skin massage. There’s a small amount of data suggesting that regular skin massage may help encourage the formation of procollagen-1 and enhance the benefits of anti-aging creams. (10)

Also, don’t work against your body’s natural production of collagen. That means reducing alcohol consumption and stopping smoking. Those two habits are associated with collagen loss that leads to the formation of wrinkles in the forehead, between the brows, in the crow’s feet, and etches “smile” lines in deeper. (11) Additionally, limit sugar consumption, which causes formation of advanced glycation end products (“AGEs”) that eat away at collagen. (12)

Learn More About Ways to Increase Collagen in Your Face

There are 28 types of collagen. (13) Yet resources note that types 1, 2, and 3 are the most abundant collagens in the body, and these are the collagens you’ll find touted in product marketing. (2) Because the full 28 is a long list of collagen types, we’ll cover the three most prominent ones and where they’re found in the body.

Type 1 The major collagen found in the skin is also found in tendons, bones, ligaments, teeth, and certain connective tissues (2)

Type 2 This makes up cartilage and is found in the eyes. (2)

Type 3 This type of collagen also makes up skin, as well as muscles and blood vessels. (2) This type of collagen is sometimes called “baby collagen” because of its role in embryogenesis and early infant life. (14)

There’s no shortage of companies trying to grab your attention about boosting collagen — either topically or via a supplement or food. Here’s what you need to know about each.

Collagen Powders and Capsules These have been trendy lately as an addition to coffee and smoothies. There is some evidence that oral collagen supplements, including the type of collagen that’s often found in powders, are “promising” when it comes to lessening the appearance of aging. (1) That said, Robinson offers some perspective: “Collagen powder is a protein, and when we ingest it, our body digests it the same as any other source of protein, like chicken or fish. Collagen powder won’t go directly to the skin and plump it,” she says.

Collagen Creams and Oils Pro-collagen creams on the market claim to lessen the signs of aging by smoothing wrinkles. These contain synthetic collagen that locks moisture into skin, producing a plumping effect. (3) But there’s a lack of research on how to best incorporate collagen into topical treatments. (15)

Liquid Some people choose to drink bone broth, which is packed with collagen from animal bones. (3) While it may be a dietary source of collagen, drinking it has not been proven to have anti-aging benefits for your skin. (16)

In general, there aren’t inherent risks associated with collagen — it’s such an important component of a healthy body. But if you’re taking collagen supplements, know that dietary supplements do not need to be proven safe before they’re sold. (17) If you’re interested in taking a collagen supplement, do your homework, and work with your healthcare team to choose a high-quality supplement from a trusted brand. It’s also worth noting that the source of the collagen matters. If you are allergic to eggs or fish, for example, you are at risk for a serious reaction to collagen derived from those foods.

How to Talk to Your Dermatologist About Collagen

If you’re interested in improving your skin’s collagen production, it’s important to ask your dermatologist about your options (topicals, in-office treatments), costs, potential pain, any associated downtime, and potential risks. Also inquire about both short- and long-term benefits and how long the effects are designed to last. (5)

Interested in learning more? Here are five places to start.

Crushed Tonic

The edible-beauty blog was founded by Sally Olivia Kim, the author of The Collagen Glow: A Guide to Ingestible Skincare. It focuses on general beauty and offers advice about consuming collagen.

The Collagen Diet

This book, by Pamela Schoenfeld, RD, details how collagen may fit into a diet that supports the treatment of a variety of health conditions, as well as the nutrients you need to encourage collagen production.

Dr. Kellyann

Kellyann Petrucci, ND, is a bone broth and collagen guru and the author of The Bone Broth Diet. Dr. Kellyann takes a deep dive into the health-promoting properties of bone broth, which is one way to get more collagen into your diet. (Note that she does sell collagen products on her website.)

Vital Proteins

Yes, it’s the website run by a company that makes collagen peptide powders and other collagen-infused products (like water). But if you can get past the product plugs, it does dedicate a great portion of its blog to the basics of collagen.

ConsumerLab.com

A no-fuss site that includes basic questions on collagen and whether different types (drops, supplements) work for certain health conditions (eye floaters, joint pain, arthritis).