Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
There is growing popularity surrounding collagen drinks and supplements, with celebrities and influencers frequently promoting their potential benefits for skin, hair and nails. Since collagen provides essential structural support for these tissues within the body, it seems plausible that consuming collagen could help promote healthier hair, stronger nails and more youthful-looking skin (1).
What is Collagen?
Collagen is the most abundant protein in the body and is a major structural component of connective tissues, including skin, bones, tendons, ligaments and cartilage. It is made up of long chains of amino acids and plays an essential role in providing strength, support and elasticity to tissues throughout the body.
There are at least 28 different types of collagen, three of which – types I, II and III – are particularly important in determining the structure, shape and strength of body tissues.
Collagen chains twist around each other to form strong, rope-like triple strands. These strands combine to form collagen fibres, which are further strengthened through cross-linking. This forms a strong network that helps tissues maintain their structure and can interact with other important molecules, such as chondroitin, important for joint health, and hyaluronic acid, which supports skin hydration and elasticity (2).
Collagen Rich Foods
Foods naturally rich in collagen
Fish: oily fish such as salmon, trout, and mackerel are rich in omega-3 fatty acids, which strengthens the fatty membranes around skin cells and support the collagen structure beneath. Eating fish regularly helps maintain moisture and elasticity in the skin.
Chicken: Many collagen supplements are made from chicken cartilage and connective tissue, which are naturally rich in collagen. Bone-in cuts such as thighs, drumsticks and wings often contain more skin, cartilage and connective tissue than lean breast meat, providing collagen as well as amino acids that the body uses to produce its own collagen.
Citrus fruits: oranges, lemons and grapefruits are a great source of vitamin C – a key factor in the collagen-building process. Vitamin C helps stabilise collagen molecules, improving the strength and resilience of the skin.
Egg whites: egg whites contain proline, one of the main amino acids needed for collagen synthesis. Combining eggs with vegetables rich in vitamin C enhances the body’s ability to convert these amino acids into new collagen.
Berries: strawberries, blueberries, raspberries and blackberries are loaded with antioxidants and vitamin C. These protect collagen from damage caused by sun exposure and environmental stress, while also supporting collagen formation.
Leafy greens: spinach, kale and other leafy greens contain chlorophyll, which may increase precursors to collagen in the skin. They also provide essential vitamins and minerals that support overall skin health.
Collagen Supplements Explained
Types of collagen supplements
Collagen supplementation is available from different sources including bovine collagen (derived from cows) and marine collagen (derived from fish). The sources differ in their amino acid profiles and the proportions of collagen types they contain. The most well researched collagen for joint health and supplementation for injury recovery is bovine collagen, which is rich in types I and III collagen. It is also widely used to support the health of bones, tendons and other connective tissues due to its composition. Marine collagen is typically used for skin, hair and nail health. It contains predominantly type I collagen, the most abundant collagen found in the skin, making it a popular choice in beauty and skin health supplements(4).
Collagen supplements may also be available in hydrolysed form, where the collagen has undergone hydrolysis. This is a process that breaks down the protein into smaller peptides with a low molecular weight, improving absorption and bioavailability. Hydrolysed collagen can be produced from a variety of sources, including bovine and marine collagen (5).
Potential benefits of collagen supplements
May improve skin health: collagen is a major component of your skin. It plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles (6).
May relieve joint health: as you get older, the amount of collagen in your body decreases, and your risk of osteoarthritis increases. Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain (7).
May prevent bone loss: our bones are mostly made of collagen. As you age, collagen deteriorates and bone mass decreases. This may lead to conditions such as osteoporosis, which is characterised by low bone density and a higher risk of bone fractures (8).
May promote heart health: collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. With a decreased amount of collagen, arteries may become less flexible and elastic which could lead to atherosclerosis. In a study containing 30 healthy adults who took 16g of collagen a day, reported a significant reduction in measures of artery stiffness after supplementing for 6 months (9).
Collagen-Rich Foods vs Collagen Supplements: Which is Better?
Collagen-Rich Foods
Dietary collagen may work well if you prefer whole food nutrition and enjoy cooking. This approach suits people who have time for meal preparation and cooking and those who are consciously trying to avoid processed supplements. The types of foods that would be included are bone broth, fish, berries and leafy greens.
Collagen Supplements
On the other hand, collagen supplements offer advantages for specific situations and lifestyles such as:
- Busy lifestyles that limit meal prep time
- Specific health goals requiring consistent collagen dosage
- Dietary restrictions that limit animal product consumption
- Travel frequently and need portable options (10)
Conclusion
Collagen is the most abundant protein in the body and plays an essential role in providing strength, support and elasticity to tissues throughout the body. Adequate levels can be supported through diet or supplements. Examples of foods that support collagen production include oily fish, chicken, citrus fruits, egg whites, berries and leafy greens. This option may be best for those who have time for meal preparation and prefer obtaining nutrients from a variety of whole-food sources.
Alternatively, collagen supplements may be beneficial for those with dietary restrictions or busy schedules that limit time for meal preparation. Whether through diet, supplements or healthy lifestyle habits, supporting collagen production may contribute to healthier skin, joints and overall wellbeing over time.
FAQ’s (Frequently Asked Questions)
What is collagen and why is it important?
Collagen is the most abundant protein in the body. It provides structure, strength and elasticity to the skin, bones, muscles, tendons and connective tissues. It plays an important role in maintaining healthy skin, joints and overall tissue function.
What foods are naturally rich in collagen?
Foods that naturally contain collagen include chicken skin, fish skin, bone broth and certain cuts of meat that contain connective tissue. These foods provide collagen directly, while other foods can support the body’s collagen production.
Which foods help the body produce collagen?
Foods rich in vitamin C, protein, zinc and copper can help support collagen synthesis. Examples include citrus fruits, berries, leafy greens, eggs, nuts, seeds and seafood.
References
- https://www.health.harvard.edu/blog/considering-collagen-drinks-and-supplements-202304122911
- https://www.healthspan.co.uk/guides/what-is-collagen-all-about-this-important-protein/?srsltid=AfmBOorCS_TxvEOo-vo6Z46V5zOL1IzBkXGhN-ie3HJ8zKteQrE509i0
- https://www.skinfinityclinic.co.uk/post/11-collagen-boosting-foods
- https://uk.kineticasports.com/blogs/news/what-are-the-different-types-of-collagen
- https://au.doseandco.com/blogs/science/what-are-the-different-types-of-collagen-and-their-benefits
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8824545/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10058045/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7415937/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5429168/
- https://wellbeingnutrition.com/blogs/skin-beauty/how-to-choose-between-dietary-collagen-vs-supplements
