KEY TAKEAWAYS:
• Collagen is essential: As the most abundant protein in your body, collagen provides crucial structural support.
• There are many benefits: Collagen supports your skin, joints, blood vessels, hair and nails.
• Natural decline occurs: Your body produces 1 percent less collagen each year after age 20, affecting skin and joint health.
• Your food matters: Foods rich in vitamin C, lean proteins and plant-based options like soy and beans can support your body’s natural collagen production.
SUMMARY:
Collagen is the most abundant protein in your body, making up 25 to 35 percent of all human protein. Composed of amino acids, collagen provides structural support to your skin, joints, blood vessels and connective tissues. You can support your body’s collagen production through foods rich in vitamin C, lean animal protein, soy and beans. Understanding collagen’s role in your body helps you make informed decisions about your nutrition, especially as you age.
Discover the benefits of the most abundant protein in your body.
Walk through your local health or grocery store, and you’re bound to see shelves of products touting collagen’s benefits — ranging from anti-wrinkle creams to protein powders promoting increased muscle mass.
But if you’re wondering what exactly collagen is, you’re not alone. We turned to OhioHealth Registered Dietitian Savannah Deanthony for answers.
What is collagen?
Collagen is a complete protein composed of amino acids, including glycine, proline, arginine and hydroproline. Collagen makes up 25 to 35 percent of protein found in humans and other mammals, making it the second most-abundant molecule in the body (after water!).
How collagen benefits your body
Collagen provides structural strength throughout your body and protects your skin. It’s find in your smooth muscle tissue, blood vessels, connective tissue and your hair and nails. This protein gives strength and structure to your body while supporting overall tissue health.
Food sources that support collagen
Collagen is found in lean animal protein and gelatin. However, certain foods may help in collagen production: soy, beans, flaxseed and fruits and vegetables rich in vitamin C. One of vitamin C’s primary roles is to make collagen, while vitamin A stimulates collagen renewal.
Collagen changes as we age
You may notice that your skin wrinkles and changes as you age. Our body produces 1 less percent of collagen each year after the age of 20. Collagen keeps skin firm, and this reduction as we age contributes to thinner, more fragile skin. The reduction in collagen affects other parts of our bodies too, especially our joints.
Should you consider collagen supplements?
Hydrolyzed collagen supplements are a common topic of discussion when considering adding additional collagen to your daily routine. This type of supplement is a broken-down version of native collagen rich in amino acids that are easily transported to the skin, supporting skin rejuvenation and elasticity. While new research on hydrolyzed collagen is exciting, there is more research needed to understand the effectiveness of anti-aging effects.
Collagen supplementation has also been discussed as a part of preventative or therapeutic treatment plans for osteoarthritis, a common joint condition. Dosage and type of supplements are still being researched, so talk to your provider about if adding collagen supplements can be beneficial for you.
Interested in health and wellness? Read more about nutrition here.
Frequently asked questions:
Q: What foods naturally contain collagen?
A: Collagen is found in lean protein like chicken, fish and bone broth. While plants don’t contain collagen directly, foods rich in vitamin C, like citrus fruits, berries and greens, and vitamin A help support your body’s natural collagen production.
Q: At what age should I start thinking about collagen support?
A: Your body begins producing less collagen after age 20, but most people notice physical changed in their 30s and beyond. Focus on maintaining a balanced diet with protein and vitamin C to support your body’s natural processes.
Q: Are collagen supplements worth trying?
A: Research on collagen supplements is still developing. While some studies show promise for skin and joint health, more research is needed. It’s best to discuss supplement options with your healthcare provider to determine individual needs.
Q: Can I get enough collagen support from food alone?
A: Many people can support their collagen production through a balanced diet rich in protein, vitamin C and other nutrients. Your body uses amino acids from protein to make its own collagen.
