Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
In recent years, collagen has surged in popularity, moving from a niche supplement ingredient to a major focus in the worlds of skincare, nutrition and social media. In an industry often crowded with anti-ageing claims and conflicting information, it can be difficult to separate fact from marketing hype. Beyond the trends, collagen is a vital structural protein that helps maintain the body’s strength and integrity. Understanding what collagen actually does can help you make more informed decisions about health, ageing and nutrition (1).
What is Collagen?
Collagen is one of the human body’s most abundant proteins. It plays an essential role in providing structure, strength and support to tissues, including skin, muscles, ligaments and bones. It makes up around 75% of the skin, 90% of ligaments and 35% of bones. Often described as the body’s “glue,” collagen helps hold tissues together and maintain their integrity. It is also produced by the body as part of the natural process of repairing damaged tissue.
From a dietary perspective, collagen is naturally found in foods such as meat, fish and bone broth. These foods contain collagen within their connective tissues and are traditionally associated with supporting the body’s natural collagen levels.
Collagen is also a key protein for maintaining youthful, healthy-looking skin. However, as we age, the body’s natural collagen production declines, and regeneration processes also begin to slow down (1).
The Main Functions of Collagen in the Body
Skin Structure
A smooth, plump and youthful looking complexion is supported by collagen, a key structural protein in the skin. Collagen fibres may help maintain skin firmness, elasticity and resilience by forming part of the underlying support network.
As collagen naturally declines with age, the skin’s structure becomes weaker, which can contribute to the appearance of fine lines and wrinkles. Maintaining healthy collagen levels is therefore associated with smoother, more resilient-looking skin (2).
Strengthens joints and cartilage
Collagen is a major component of cartilage, the connective tissue that cushions and protects the joints. It helps provide strength, flexibility and support, allowing joints to move smoothly and absorb impact during everyday activities.
As you age, the amount of collagen in your body decreases, and your risk increases for joint disorders such as osteoarthritis. Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain (3).
Research suggests supplemental collagen may accumulate in cartilage and stimulate the body’s natural collagen production, which may lead to reduced inflammation, improved joint support, and reduced pain. However, more evidence is needed to recommend collagen as a treatment for osteoarthritis (4).
Maintains bone strength
Bones are made up of both minerals and collagen, with collagen providing a flexible framework that helps give bones their strength and resilience. As you age, collagen deteriorates, and bone mass decreases, which may lead to conditions such as osteoporosis, a disease categorised by low bone density and an increased risk of bone fractures.
One study involving postmenopausal women reported an increase of up to 7% in their bone mineral density (BMD) when they took 5 g of collagen daily for 12 months (5).
Supports muscles and connective tissue
Collagen is rich in amino acids such as glycine, proline, and hydroxyproline, which are important components of connective tissues including tendons, cartilage, ligaments and the extracellular matrix surrounding muscle fibres.
By supporting the maintenance and repair of these structures, collagen may help maintain musculoskeletal health and support recovery from exercise. Healthy connective tissues can improve transfer of force between muscles and bones and may help reduce exercise-related discomfort, allowing for more consistent training. Collagen may also indirectly support muscle function and recovery by strengthening the tissues that support and connect muscles (6).
Supports Blood Vessels and Internal Organs
Collagen is a fundamental structural protein found in the arteries, veins and capillaries, as well as many internal organs. It helps provide strength, flexibility and structural integrity to these tissues.
Within blood vessels, collagen contributes to the stability and resilience of vessel walls, helping them withstand the mechanical stresses associated with blood flow and circulation. By supporting the structure of blood vessels and connective tissues throughout the body, collagen plays an important role in maintaining cardiovascular and organ health (7).
What Happens When Collagen Declines?
Collagen decline is influenced by a combination of natural ageing processes and external lifestyle factors. From around the age of 25, collagen production is estimated to decrease by approximately 1% per year, although this can vary between individuals. Collagen loss may become more noticeable with age and can accelerate during perimenopause and menopause.
Factors that may accelerate collagen breakdown include:
- UV and sun exposure
- Stress and elevated cortisol levels
- Poor sleep
- Diet high in sugar and processed foods
- Smoking and pollution
- Genetics
As collagen levels decline, the skin’s structure, elasticity and hydration can be affected, contributing to visible signs of ageing. Collagen loss may also impact joints, bones and other connective tissues throughout the body (8).
Can You Increase Collagen Levels?
While increasing collagen levels can be difficult, there are several ways to support the body’s natural collagen production and help reduce collagen breakdown.
Diet plays an important role in collagen production. Consuming adequate protein provides the amino acids needed to build collagen, while nutrients such as vitamin C are essential for collagen synthesis. Foods rich in vitamin C include berries, oranges, kale, broccoli and more (9). A diet rich in fruits and vegetables may help protect existing collagen from oxidative damage.
Regular exercise can also support healthy skin and connective tissues. Physical activity may improve blood circulation, helping deliver oxygen and nutrients through the body. Exercise may also help manage stress levels, which contributes to overall skin health and connective tissue health. Chronic stress has been associated with increased collagen breakdown and reduced collagen production (10).
Conclusion
Collagen plays an important role in providing structure, strength and support to the body’s tissues. It contributes to skin elasticity, joint and cartilage health, bone strength and the maintenance of muscles and blood vessels.
Although natural collagen production decreases with age, factors such as UV exposure, chronic stress, poor sleep, a high sugar diet and smoking can accelerate this decline. However, collagen levels can be supported through a balanced diet rich in vitamin C, regular exercise and appropriate supplementation. Therefore, maintaining healthy lifestyle habits is important for supporting collagen production and overall tissue health.
FAQ’s (Frequently Asked Question’s)
What are the main functions of collagen?
Collagen helps maintain skin elasticity, supports joint and cartilage health, strengthens bones, and provides structural support to muscles, blood vessels and organs.
Why does collagen decrease with age?
As people age, the body’s natural collagen production slows down. This can lead to wrinkles, reduced skin elasticity, weaker joints and decreased bone strength.
What factors can accelerate collagen loss?
UV exposure, smoking, chronic stress, poor sleep, excessive sugar consumption and poor nutrition can all contribute to faster collagen breakdown.
References
- https://www.boots.com/healthhub/vitamins-supplements/collagen-myths-debunked?srsltid=AfmBOorv0Q9OxfIIEARREVQZodJbFWN57HWj7ST2S_SWW2cvBIbRz0Pe
- https://www.medik8.com/pages/understanding-collagen-for-your-skin-and-its-benefits?srsltid=AfmBOopXvDKEtWhJbxLSVOM-4sTrL7nb01mPXhFcisAKopGEE7-FCHrH
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10058045/
- https://pubmed.ncbi.nlm.nih.gov/30368550/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5793325/
- https://www.kudunutrition.com/blogs/blog/how-can-collagen-boost-muscle-growth?srsltid=AfmBOoonkcmcpZ-SRlzQnvdsiFgUV2SuDRcCraoXWVk3fXS22jsSeiLS
- https://aavalabs.com/en-uk/blogs/heart-health/the-role-of-collagen-in-cardiovascular-health
- https://www.drcarolinewarden.co.uk/journalblog/why-collagen-declines-and-the-treatments-that-actually-stimulate-it
- https://naderm.com/blog/boosting-collagen-production-as-we-age/
- https://www.kirbyplasticsurgery.com/blog/can-exercise-boost-collagen-production/
