Is there any benefit to taking collagen?

One of the most common topics in nutrition and dietary supplements is the debate over taking collagen supplements. Some argue it’s pointless, while others are confident in their benefits and effectiveness.

To decide for yourself whether to “take or not to take,” let’s delve into the basics: what is collagen, where does it come from, and how does it function in our body? What influences its synthesis and structure? What do studies indicate? And finally, who can truly benefit from taking collagen, and who should avoid it altogether.

Collagen is a protein, meaning it’s a molecule composed of amino acids.

Amino acids are the building blocks from which the body can construct any protein it needs. For normal functioning, our body requires more than 20 amino acids, 10 of which are essential, meaning they cannot be synthesized in the body and usually come from food. The most important amino acids for collagen synthesis are proline, lysine, and glycine.

All proteins, including collagen in dietary supplements, are broken down in the body into amino acids, which are then sorted to determine which amino acids are used for which construction.

Adequate collagen construction also requires sufficient amounts of vitamin C, zinc, manganese, sulfur, and copper.

What is collagen needed for?

Collagen makes up one-third of all proteins in our body and 70% of the proteins in the skin.

It provides density and elasticity to the body’s connective tissues.

Disruption of collagen synthesis can lead to the sagging of internal organs, loss of skin and ligament elasticity, tendency to form keloid scars, and other musculoskeletal and cardiovascular diseases due to vessel weakness and fragility, and valve insufficiency in the heart.

What are the main types of collagen?

• Type I – constitutes 90% of the body’s collagen, providing structure to skin, bones, tendons, and ligaments.
• Type II – found in cartilage, necessary for joint support.
• Type III – present in muscles, arteries, and internal organs.
• Type IV – located in the skin.
• Type V – involved in forming the cornea of the eyes, certain layers of skin, and hair.

What affects collagen production?

• Sex hormones: Decreased estrogen production in women and testosterone in men, or reduced receptor sensitivity to sex hormones, leads to impaired collagen renewal. Its synthesis significantly decreases with age.
• Sunlight: Significant exposure to ultraviolet light affects collagen quality and quantity, leading to photoaging.
• Smoking and alcohol abuse: Toxic compounds destroy collagen.
• Excessive consumption of carbohydrates and refined fats: Obesity and insulin resistance. High blood glucose levels, oxidative stress, and inflammatory processes, often accompanying insulin resistance, contribute to the damage of protein molecules, including collagen, leading to premature aging.
• Genetic disorders: Ehlers-Danlos syndrome, Marfan syndrome, osteogenesis imperfecta.
• Autoimmune diseases.

What do studies indicate?

Research shows that collagen supplements can improve skin elasticity and hydration, reduce joint pain, and increase joint mobility, and may even be beneficial in preventing osteoporosis.

For instance, taking fish collagen peptides combined with chondroitin sulfate, glucosamine, L-carnitine, vitamins, and minerals for 90 days in 120 volunteers led to a 40% improvement in skin elasticity and turgor, a 43% reduction in joint pain, and a 39% improvement in joint mobility.

Several studies have noted that bioactive collagen supplements, combined with traditional treatments and exercises, can be beneficial for improving the condition of tendons and joints.

Daily intake of 5 g of collagen peptides combined with 400 IU of vitamin D and 500 mg of calcium over a year showed significant improvement in bone metabolism and density in a group of postmenopausal women with osteopenia compared to a group taking only vitamin D and calcium.

A 2023 meta-analysis reviewing 26 studies concluded that oral collagen may positively affect skin health, but further research is needed to confirm this.

Overall, collagen supplements appear to be safe, but more research is needed to make definitive conclusions about their effectiveness and dosing regimens for specific effects.

Who should not take collagen peptides?

• Individuals with allergies to the sources of collagen (e.g., pork).
• Pregnant and breastfeeding women (insufficient information on effects on the child).
• Those with kidney diseases (collagen may promote kidney stone development and is contraindicated in renal failure).
• Those with liver problems (liver fibrosis can result from excessive accumulation of type I collagen, increasing cancer risk).
• Individuals with gout.
• Collagen peptides may interact with blood thinners, nonsteroidal anti-inflammatory drugs, and diabetes medications.
• Those with autoimmune diseases in the decompensation stage with high antibody titers.
• Those with gastrointestinal issues.
• Individuals with cardiovascular diseases should consult a cardiologist (collagen may cause hypercalcemia).

Which foods support collagen production in the body?

Bone broth is a well-known source of native (natural) collagen, which may surpass the quality and bioavailability of any dietary supplements. In addition to collagen, bone broth contains calcium, magnesium, phosphorus, glucosamine, chondroitin, amino acids, and other beneficial substances.

Protein-rich foods (beef, fish, chicken or turkey thighs, legumes, dairy products, eggs) are quality sources of amino acids and nutrients essential for collagen synthesis and prevention of its degradation.

Eggs are a unique protein source containing proline, zinc, sulfur, vitamins A, C, D, E, and three essential amino acids—lysine, tryptophan, and methionine—everything needed for the body’s own collagen synthesis.

Foods rich in vitamin C (citrus fruits, berries—especially acerola, black currant, and rose hips, dark green salads and vegetables, tomatoes) are also beneficial.

Products containing zinc and copper (meat, seafood, nuts, whole grains, beans) support collagen production.

Ten Key Rules for Collagen Intake:

1. If you follow a balanced, healthy diet and do not have certain chronic diseases or vitamin and mineral deficiencies related to collagen synthesis defects, your body likely does not require additional collagen peptide intake.
2. If your diet is high in carbohydrates and fried meats, and spicy and/or fatty foods are your favorites, collagen synthesis may be impaired, and supplementation may not yield the desired effect.
3. Sun enthusiasts should also care for their collagen, which is destroyed by sunlight. A choice must be made between a tan and good skin turgor.
4. You can consume hydrolyzed (broken down into small peptides using water) collagen if you do not experience stomach discomfort and have good digestion.
5. The daily dose depends on age, weight, and other factors and can range from 2.5 to 25 grams per day.
6. The duration of intake depends on the goal.
7. Dietary supplements with collagen should be taken one hour before or two hours after meals.
8. Choose NSF-certified products.
9. Partially hydrolyzed collagen—gelatin—can also be an additional source of peptides that make up the collagen molecule.
10. It should be understood that regardless of the type of collagen you take, it will be broken down into amino acids in the body, which are not necessarily used to build the proteins of the skin, bones, or cartilage, especially with a general protein deficiency. Therefore, the result may not always be as expected.