Collagen is the most abundant protein in the body. Its fiber-like structure is used to make connective tissue, which connects other tissues and is a major component of bone, skin, muscles, tendons, and cartilage. Collagen helps to make tissues strong and resilient, able to withstand stretching.

In food, collagen is naturally found only in animal flesh like meat and fish that contain connective tissue. However, a variety of both animal and plant foods contain materials for collagen production in our own bodies.

Our bodies gradually make less collagen as we age, but collagen production drops most quickly due to excess sun exposure, smoking, excess alcohol, and lack of sleep and exercise. With aging, collagen in the deep skin layers changes from a tightly organized network of fibers to an unorganized maze. Environmental exposures can damage collagen fibers reducing their thickness and strength, leading to wrinkles on the skin’s surface.

Collagen Supplementation

Despite its abundance in our bodies, collagen has become a top-selling supplement purported to improve hair, skin, and nails—key components of the fountain of youth. The idea of popping a pill that doesn’t have side effects and may reverse the signs of aging is attractive to many. According to Google Trends, online searches for collagen have steadily increased since 2014.

Oral collagen supplements in the form of pills, powders, and certain foods are believed to be more effectively absorbed by the body and have skyrocketed in popularity among consumers. They may be sold as collagen peptides or hydrolyzed collagen, which are broken down forms of collagen that are more easily absorbed. Collagen supplements contain amino acids, the building blocks of protein, and some may also contain additional nutrients related to healthy skin and hair like vitamin C, biotin or zinc.

While there is some evidence that taking collagen supplements can improve skin elasticity and hydration as well as reduce wrinkles and joint pain, more research is needed to fully understand their effectiveness. It’s important to note that not all collagen supplements are created equal and their quality can vary widely. If you’re considering taking a collagen supplement it’s important to choose a reputable brand and talk to your healthcare provider first.

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