How Collagen Supports Healthy Skin, Joints, and More

Key Takeaways

  • Collagen is the most abundant protein in the body, supporting the structure of skin, bones, and connective tissues.
  • It helps maintain skin elasticity, joint function, and muscle strength.
  • Collagen production decreases with age, leading to signs of aging and joint discomfort.
  • Bone broth, animal skins, and certain cuts of meat are natural sources of collagen.
  • Collagen supplements can support skin and joint health.

What is Collagen?

Definition and Role in the Body

Collagen is a protein that provides structural support to various tissues in the body, including the skin, bones, tendons, and ligaments.

It helps these tissues remain firm and elastic, enabling them to withstand physical stress. Collagen also aids in wound healing and keeps the skin hydrated.

Types of Collagen

There are several types of collagen, each serving different functions within the body:

  • Type I: Found in skin, bones, tendons, and ligaments, it provides structure and strength.
  • Type II: Found in cartilage, it supports joint health and cushioning.
  • Type III: Found in blood vessels, muscles, and skin, it helps maintain tissue elasticity and integrity.
  • Type IV: Found in the basement membrane of cells, it supports filtration in organs like the kidneys.
  • Type V: Found in hair, placenta, and the cornea, it helps regulate tissue development.

Each type of collagen plays a specific role in maintaining the body’s structural integrity.

Benefits of Collagen

skin health

Skin Health

Collagen is essential for maintaining the skin’s firmness and elasticity. As collagen levels decline with age, the skin may lose its elasticity, leading to wrinkles and sagging.

Consuming collagen-rich foods or taking supplements can help improve skin texture and promote a youthful appearance.

Joint and Bone Health

Collagen is important for the health of joints and bones. It supports the cartilage that cushions joints, reducing the risk of pain and stiffness.

Lower collagen levels are often associated with conditions like osteoarthritis. Taking collagen supplements may help alleviate joint pain and improve mobility.

Muscle Mass and Recovery

Collagen supports muscle tissue, contributing to muscle strength and mass. It can be particularly beneficial for those who are physically active, helping with muscle recovery after exercise and maintaining muscle mass over time.

Sources of Collagen

bone broth

Dietary Sources

Collagen can be naturally obtained from animal-based foods:

  • Bone Broth: Rich in collagen, made by simmering animal bones.
  • Animal Skins: Chicken skin, pork rinds, and fish skin are high in collagen.
  • Certain Cuts of Meat: Cuts like oxtail, shank, and brisket contain connective tissue rich in collagen.

These foods provide natural collagen that helps support the body’s collagen production.

Collagen Supplements

For those who may not get enough collagen through food, supplements are an option:

  • Hydrolyzed Collagen: This form has been broken down into smaller peptides, making it easier for the body to absorb.
  • Collagen Peptides: A popular supplement form that can be mixed into drinks or food.

Supplements can help maintain collagen levels, especially as natural production decreases with age.

Factors Affecting Collagen Levels

Sustainable Beauty

Aging:

Collagen production decreases with age, leading to common signs of aging like wrinkles and joint discomfort. While aging is a natural process, certain lifestyle choices can help slow down collagen loss.

Sun Exposure:

Excessive UV exposure breaks down collagen fibers in the skin.

Smoking:

Smoking damages collagen and accelerates skin aging.

Diet:

Poor nutrition can reduce collagen production. Vitamin C and copper in particular are both important for collagen production in the body.

Silica

Silica, also known as silicon dioxide, is a naturally occurring compound found in rocks, plants, and even the human body.

It is an essential mineral for maintaining healthy bones, skin, hair, nails, and joints. Silica supports collagen production, which helps with tissue strength and flexibility.

Vitamin C

Vitamin C is essential for collagen synthesis. It acts as a cofactor for the enzymes that stabilize and cross-link collagen molecules.

Without enough vitamin C, collagen production is impaired, leading to weaker connective tissues.

It helps in the hydroxylation of proline and lysine, amino acids that are important for forming stable collagen. This process helps collagen fibers maintain their strength and structure.

Copper

Copper is also vital for collagen production. It is a cofactor for an enzyme called lysyl oxidase, which helps cross-link collagen fibers, making the collagen more durable and stable.

Adequate copper levels support the proper function of this enzyme, ensuring that collagen fibers are strong and properly formed.

Both vitamin C and copper are necessary to maintain healthy collagen levels, supporting skin elasticity, joint health, and overall tissue integrity.

Without sufficient amounts of either, the body’s ability to produce and maintain collagen is compromised.

Maintaining a healthy lifestyle can help preserve collagen levels and protect the skin, joints, and other tissues.

Conclusion

Collagen is an essential protein that supports the structure and function of the body’s tissues. As the body ages, it’s important to focus on maintaining collagen levels through diet and supplements to help preserve skin elasticity, joint health, and muscle strength. Natural sources of collagen, such as bone broth and certain cuts of meat, along with supplements, can play a key role in supporting overall health.

FAQs

What is collagen, and why is it important?

Collagen is a protein that provides structural support to skin, bones, and connective tissues, helping them stay strong and flexible.

How does collagen benefit skin health?

Collagen helps maintain skin elasticity and hydration, reducing the appearance of wrinkles and promoting a youthful look.

Can collagen supplements help with joint pain?

Yes, collagen supplements may improve joint mobility and reduce pain, particularly in individuals with osteoarthritis.

What are the best dietary sources of collagen?

Bone broth, animal skins, and specific cuts of meat are excellent sources of collagen.

How does aging affect collagen levels in the body?

Aging naturally reduces collagen production, leading to wrinkles, joint pain, and other signs of aging.

Research


Avila Rodríguez, M.I., Rodríguez Barroso, L.G., & Sánchez, M.L. (2017). Collagen: A review on its sources and potential cosmetic applications. *Journal of Cosmetic Dermatology*, 17(1), 20–26. https://doi.org/10.1111/jocd.12450

Arseni, L., Lombardi, A., & Orioli, D. (2018). From Structure to Phenotype: Impact of Collagen Alterations on Human Health. *International Journal of Molecular Sciences*, 19(5), 1407. https://doi.org/10.3390/ijms19051407

Benito-Ruiz, P., Camacho-Zambrano, M.M., Carrillo-Arcentales, J.N., Mestanza-Peralta, M.A., Vallejo-Flores, C.A., Vargas-López, S.V., Villacís-Tamayo, R.A. and Zurita-Gavilanes, L.A., 2009. A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. International Journal of Food Sciences and Nutrition, [online] 60(sup2), pp.99–113. https://doi.org/10.1080/09637480802498820.

Campos, L.D., Santos Junior, V. de A., Pimentel, J.D., Carregã, G.L.F., & Cazarin, C.B.B. (2023). Collagen supplementation in skin and orthopedic diseases: A review of the literature. *Heliyon*, 9(4), e14961. https://doi.org/10.1016/j.heliyon.2023.e14961

Dähnhardt, D., Dähnhardt-Pfeiffer, S., Segger, D., Poeggeler, B., & Lemmnitz, G. (2024). Restoration of the Ultrastructural Integrity of the Dermal Collagen Network by 12-Week Ingestion of Special Collagen Peptides. *Dermatology and Therapy*, 14(9), 2509–2521. https://doi.org/10.1007/s13555-024-01251-8

Demir-Dora, D., Ozsoy, U., Yildirim, Y., Yilmaz, O., Aytac, P., Yilmaz, B., Dogan Kurtoglu, E., Akman, A., Tezman, S., Inaloz, H.S., & Erenmemisoglu, A. (2024). The Efficacy and Safety of CollaSel Pro® Hydrolyzed Collagen Peptide Supplementation without Addons in Improving Skin Health in Adult Females: A Double Blind, Randomized, Placebo-Controlled Clinical Study Using Biophysical and Skin Imaging Techniques. *Journal of Clinical Medicine*, 13(18), 5370. https://doi.org/10.3390/jcm13185370

Khatri, M., Naughton, R.J., Clifford, T., Harper, L.D., & Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. *Amino Acids*, 53(10), 1493–1506. https://doi.org/10.1007/s00726-021-03072-x

Koizumi, S., Inoue, N., Sugihara, F., & Igase, M. (2019). Effects of Collagen Hydrolysates on Human Brain Structure and Cognitive Function: A Pilot Clinical Study. *Nutrients*, 12(1), 50. https://doi.org/10.3390/nu12010050

Kisling, A., Lust, R. M., & Katwa, L. C. (2019). What is the role of peptide fragments of collagen I and IV in health and disease? *Life Sciences*, 228, 30-34. https://doi.org/10.1016/j.lfs.2019.04.042

Kuivaniemi, H., Peltonen, L., Palotie, A., Kaitila, I., & Kivirikko, K.I. (1982). Abnormal copper metabolism and deficient lysyl oxidase activity in a heritable connective tissue disorder. *Journal of Clinical Investigation*, 69(3), 730–733. https://doi.org/10.1172/jci110503

Kuwaba, K., Kusubata, M., Taga, Y., Igarashi, H., Nakazato, K. and Mizuno, K., 2023. Dietary collagen peptides alleviate exercise-induced muscle soreness in healthy middle-aged males: a randomized double-blinded crossover clinical trial. Journal of the International Society of Sports Nutrition, [online] 20(1). 
https://doi.org/10.1080/15502783.2023.2206392.

Larder, C.E., Iskandar, M.M., & Kubow, S. (2023). Collagen Hydrolysates: A Source of Bioactive Peptides Derived from Food Sources for the Treatment of Osteoarthritis. *Medicines*, 10(9), 50. https://doi.org/10.3390/medicines10090050

Lin, C.-R., Tsai, S.H.L., Huang, K.-Y., Tsai, P.-A., Chou, H., & Chang, S.-H. (2023). Analgesic efficacy of collagen peptide in knee osteoarthritis: a meta-analysis of randomized controlled trials. *Journal of Orthopaedic Surgery and Research*, 18(1). https://doi.org/10.1186/s13018-023-04182-w

Mak, K.M., Png, C.Y.M., & Lee, D.J. (2016). Type V Collagen in Health, Disease, and Fibrosis. *The Anatomical Record*, 299(5), 613–629. https://doi.org/10.1002/ar.23330

Makris, E. A., MacBarb, R. F., Responte, D. J., Hu, J. C., & Athanasiou, K. A. (2013). A copper sulfate and hydroxylysine treatment regimen for enhancing collagen cross-linking and biomechanical properties in engineered neocartilage. *The FASEB Journal*, 27(6), 2421-2430. https://doi.org/10.1096/fj.12-224030

Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. *Nutrients*, 15(6), 1332. https://doi.org/10.3390/nu15061332

Pogačnik, T., Žmitek, J., Hristov, H., Keršmanc, P., Butina, M. R., & Žmitek, K. (2023). The effect of a 12-week dietary intake of food supplements containing collagen and MSM on dermis density and other skin parameters: A double-blind, placebo-controlled, randomised four-way study comparing the efficacy of three test products. *Journal of Functional Foods*, 110, 105838. https://doi.org/10.1016/j.jff.2023.105838

Porfírio, E., & Fanaro, G.B. (2016). Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. *Revista Brasileira de Geriatria e Gerontologia*, 19(1), 153–164. https://doi.org/10.1590/1809-9823.2016.14145

Pu, S., Huang, Y., Pu, C., Kang, Y., Hoang, K. D., Chen, K., & Chen, C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. *Nutrients*, 15(9), 2080. https://doi.org/10.3390/nu15092080

Ratna Dewi, D. A., Arimuko, A., Norawati, L., Yenny, S. W., Setiasih, N. L., Perdiyana, A., Arkania, N., Nadhira, F., & Wiliantari, N. (2023). Exploring the Impact of Hydrolyzed Collagen Oral Supplementation on Skin Rejuvenation: A Systematic Review and Meta-Analysis. *Cureus*, 15(12). https://doi.org/10.7759/cureus.50231

Reilly, D.M. and Lozano, J., 2021. Skin collagen through the lifestages: importance for skin health and beauty. Plastic and Aesthetic Research, [online] 8, p.2. 
https://doi.org/10.20517/2347-9264.2020.153.

Rucker, R., Kosonen, T., Clegg, M., Mitchell, A., Rucker, B., Uriu-Hare, J., & Keen, C. (1998). Copper, lysyl oxidase, and extracellular matrix protein cross-linking. *The American Journal of Clinical Nutrition*, 67(5), 996S-1002S. https://doi.org/10.1093/ajcn/67.5.996s

Snedeker, J. G., & Gautieri, A. The role of collagen crosslinks in ageing and diabetes - the good, the bad, and the ugly. *Muscles, Ligaments and Tendons Journal*, 4(3), 303-308. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241420/

Tang, C., Zhou, K., Zhu, Y., Zhang, W., Xie, Y., Wang, Z., Zhou, H., Yang, T., Zhang, Q., & Xu, B. (2022). Collagen and its derivatives: From structure and properties to their applications in food industry. *Food Hydrocolloids*, 131, 107748. https://doi.org/10.1016/j.foodhyd.2022.107748

Vleminckx, S., Virgilio, N., Asserin, J., Prawitt, J., & Silva, C.I.F. (2024). Influence of collagen peptide supplementation on visible signs of skin and nail health and aging in an East Asian population: A double blind, randomized, placebo-controlled trial. *Journal of Cosmetic Dermatology*. https://doi.org/10.1111/jocd.16458

Wang, H. (2021). A Review of the Effects of Collagen Treatment in Clinical Studies. *Polymers*, 13(22), 3868. https://doi.org/10.339
Spread the love

Leave a Comment

Your email address will not be published. Required fields are marked *

Explore More

Legal Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products found on the website are not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is for informational purposes only and does not establish a doctor-patient relationship. Please be sure to consult your physician before taking these or any other health-related interventions. Affiliate Disclaimer: openintegrative.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to (“openintegrative.com” (amazon.com, or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com).

Copyright © 2024 Open Integrative. All rights reserved.

Scroll to Top