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?

Defining Collagen

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 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.

Which Factors Contribute to the Loss of Collagen in the Skin?

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 Dermatology Center in Naples, Florida.

What’s in Collagen? A Look at the Structure of This Essential Protein

Collagen is made up of three amino acids: glycine, proline, and hydroxyproline. “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.

What Are the Benefits of Collagen for Your Body?

The 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, according to the Cleveland Clinic. (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 in the journal Antioxidants in February 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 January 2017 in the journal Applied Physiology, Nutrition, and Metabolism 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 in Nutrients in January 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 small study on healthy adults published in the Journal of Atherosclerosis and Thrombosis in May 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. 

Scientifically Proven Ways to Increase Collagen Production

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 the Journal of Cosmetic Dermatology in March 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, according to the Cleveland Clinic. (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. 

How Can You Get More Collagen?

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, published in the Journal of Drugs in Dermatology, 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. 

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 proved to have anti-aging benefits for your skin, according to Harvard Women’s Health Watch.