What are the health benefits of collagen?

Collagen seems to be very popular right now.  Turn on the TV and you are bound to see some ad for a collagen supplement.  But do you need a supplement or can you get collagen from food?  Why do you need collagen?  Are there nutrients that promote the formation of collagen?  The March 2024 edition of Environmental Nutrition has a great article, “Health Benefits of Supplemental Collagen” by Registered Dietitian, Caroline Thomason.   Other helpful articles include Health Benefits of Collagen,  WebMD. 

What is collagen and why do we need it? 

Collagen is a protein that plays a vital role in the health of your skin, bones, joints, and other body parts. Collagen protein makes up about “30% of your body’s protein”.  Collagen has several important functions including:

• Improving skin elasticity and hydration
• Boosting muscle mass
• Strengthening hair and nails
• Building block of skin, muscles, and your bones, also tendons and ligaments
• Collagen is needed for healthy joints

UCLA Health notes, If our body doesn’t make enough collagen, these body parts lose the elasticity and strength they need to function.  Unfortunately, with age collagen levels decrease and slows down about 1% per year starting in early adulthood.  After age 60, everyone experiences a reduction in collage production. 

Can we get collagen from food?

Yes.  Many foods provide collagen and eating foods high in collagen is a natural way to boost collagen intake.

•  Beef – especially brisket and pot roast
•  Bone Broth made from chicken, beef, or fish
•  Chicken or turkey with the skin
•  Fish and shellfish, most of the collagen is in the bones and scales

What nutrients are important for collagen production?

To help your body produce collagen you need copper, protein (see: Which protein foods may slow aging?) , vitamin C (see:  How does vitamin C keep you healthy ) and zinc.  Easy to get zinc as “The richest sources of zinc include meat, fish, and seafood.  Oysters contain more zinc per serving than any other food but beef contributes 20%” of our zinc intake because Americans like their beef.  “Eggs and dairy also contain zinc”.  Note, dairy means from a cow.  The zinc from almond milk would not be as well absorbed as that from cow’s milk.  Food sources of copper “include shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole-grains, and chocolate.

What about collagen supplements? 

The article in Environmental Nutrition noted above highlighted these Collagen Health Benefits:

• Joint Health:  A 2016 study researched people with knee osteoarthritis who took collagen supplements for 3 months.  Study participants reported less walking pain, and better physical function.  A study in Nutrients found that hydrolyzed collagen was beneficial in reaching joint tissue to help reduce inflammation.
• Skin:  Who doesn’t want youthful looking skin?  Registered Dietitian, Alyssa Pacheco says, “Collagen can increase elastin, an abundant protein in the body that contributes to the skin’s elasticity.  Impressively, research has shown that it can significantly decrease eye wrinkles within eight weeks”.  (Environmental Nutrition, March 2024).  A study found that, “Both oral and topical collagen can contribute to reducing or delaying skin aging”.
• Bones:  Can collagen promote stronger bones?  A 2018 study looked at taking collagen daily for 12 months on bone density.  They found that collagen supplementation led to less bone loss “and in increase in bone formation”. 
• Muscle Mass:  Loss of muscle mass is associated with aging and is termed sarcopenia.  “Muscle mass decreases approximately 3-8% per decade after the age of 30 [yes 30], and this rate of decline is even higher after the age of 60.”  One way to counteract this muscle loss is resistance training.  Some research has found resistance training combined with collagen supplementation can also counteract muscle loss. But collagen is not a complete protein and thus should not replace higher quality protein sources like animal protein.  (See:  How can you add some high-quality protein foods to your day? )  

What are some precautions?

• Kidney disease:  People with chronic kidney disease should avoid excessive protein consumption, including collagen.
• Allergies:  People with fish, shellfish or egg allergies should avoid collagen.
• GI affects:  Some people can experience GI side effects, especially if taking high doses of collagen.
• Pregnant or Breastfeeding:  WebMD cautions against taking collagen supplements as there is not enough research about their safety.
• Interference with prescribed medications/lab tests:  Some supplements contain high doses of vitamins, minerals or contain herbs. These may interfere with laboratory tests or “interact with commonly prescribed medications”. 

Conclusion:  Talk to your health care provider before adding any supplements to your day.  If you wish to read more about collagen, here are some articles from reliable sources:

1. Health Benefits of Collagen
2. Collagen
3. Should you take collagen supplements?
4. Is collagen helpful for osteoporosis?  

Sources:   Environmental Nutrition, March 2024, Health Benefits of Collagen , collagen , UCLA Health , foods , Which protein foods may slow aging? , How does vitamin C keep you healthy  , zinc , almond milk , copper , 2016 study , Nutrients , study , 2018 study , sarcopenia,  How can you add some high-quality protein foods to your day? , WebMD , interfere , Health Benefits of Collagen, Collagen , Should you take collagen supplements?  , Is collagen helpful for osteoporosis?   Image sources:  Lifestyle Habits that damage collagen, Benefits of collagen  , Collagen