Collagen: Benefits, Supplements and Side Effects
The benefits of collagen and when to consider taking a collagen supplement.
What is collagen?
The body naturally produces collagen. You can support collagen production by eating collagen-rich foods such as chicken and fish skin and a balanced diet rich in protein, vitamin C, zinc and copper. Oral and topical collagen products are popular for improving skin and joint pain.
Collagen is a type of protein and makes up 30% of the body’s protein. There are 28 types of collagen and type I collagen makes up 90% of the collagen in the human body.
Collagen is composed of three amino acids: glycine, proline and hydroxyproline. Collagen is found in connective tissue, skin, tendons, bones and cartilage.
What are the benefits of collagen?
- Collagen helps make tissues strong and able to withstand stretching
- Gives structure, strength and elasticity to your skin
- Plays a role in replacing dead skin cells
Why do we lose collagen?
As we age, our body produces less collagen and existing collagen breaks down at a faster rate. After menopause, women will see a significant reduction in collagen production. And both men and women will experience a decline in collagen production after age 60.
In addition to aging skin and wrinkles, loss of collagen due to aging can also affect your bone strength.
How to prevent collagen loss
Loss of collagen is part of the natural aging process, but these lifestyle factors can accelerate the loss even more:
- Smoking
- Drinking alcohol
- Eating excessive guar and ultra-processed foods
- Sun exposure
Foods rich in collagen
Collagen is a protein found in all animals, and it is particularly concentrated in certain areas such as the skin and joints.
- The bones, skin, and ligaments of animals, including chicken skin and pig knuckles
- Certain types of seafood, such as fish skin and jellyfish
- Products made from animal parts like bones and ligaments, including bone broth
Your body naturally produces collagen using amino acids, so it's important to eat enough protein from sources such as poultry, fish, beans, and eggs to support collagen production.
In addition to amino acids, your body requires vitamin C for collagen synthesis. Low or deficient levels of vitamin C can impair collagen production. To support healthy collagen production, try to consume plenty of vitamin C-rich foods such as citrus fruits, peppers, leafy greens, and berries.
Collagen supplements
Further research is still needed to determine the effectiveness of collagen supplements. However, some studies suggest that taking a collagen supplement may help improve skin health and appearance, as well as bone density and symptoms of osteoarthritis.
What are the side effects of collagen supplements?
Collagen supplements generally have a positive safety profile and are not linked to serious side effects. However, manufacturers often combine collagen with other ingredients in their products. Some of these additional ingredients, such as certain herbs or high levels of vitamins, could pose health risks, especially in supplements designed to promote the health of skin, nails, and hair.
Please be sure to consult with your healthcare clinician before starting any new supplementation.