Collagen is a structural protein found in skin, muscles, hair, nails, tendons, cartilage, bones, and connective tissues. It works with other substances, such as hyaluronic acid and elastin, to maintain skin elasticity, volume, and moisture. Helps make up proteins such as keratin that form skin, hair, and nails. 

As we age, our body’s natural collagen production slows down, leading to signs of aging like wrinkles, sagging skin, and joint discomfort. But collagen needs to be broken down into amino acids to be absorbed, so consuming it does not actually provide collagen to the parts of the body that might need it. 

Our bodies naturally produce collagen using the amino acids from protein-rich or collagen-rich foods like bone broth, meat, and fish. But aging, sun damage, smoking, and alcohol consumption all decrease collagen production. 

The main amino acids that make collagen are proline, glycine and hydroxyproline. These amino acids group together to form protein fibrils in a triple helix structure. Proper amount of vitamin C, zinc, copper and manganese makes the triple helix.  A well-balanced diet includes chicken, beef, fish, dairy, eggs, beans, leafy greens, other vegetables, strawberries, kiwis, red bell peppers, whole grains and citrus fruits. 

Collagen’s specific roles include: 

  • Helping fibroblasts form in your dermis (middle skin layer), which helps new cells grow.
  •  Playing a role in replacing dead skin cells. 
  • Providing a protective covering for organs. 
  • Giving structure, strength and elasticity to your skin.
  •  Helping your blood to clot.

 Drinking collagen supplements with high amounts of the peptides prolyl hydroxyproline and hydroxy prolyl glycine can improve skin moisture, elasticity, wrinkles, firmness, suppleness and roughness. Hydrolysed collagen (collagen hydrolysate) is broken down into short chains of amino acids known as peptides move through the digestive system. Undenatured (raw) type II collagen is a component of cartilage surrounding joints.  Plant-based supplements are vegan collagen, containing vitamin C, amino acids and minerals that help body make its own collagen.

High-quality studies are needed to learn whether products are helpful and safe to use long-term. Collagen supplements are made from connective tissue, bones and other parts of cows, pigs, chicken and fish contain toxins and heavy metals that could be harmful. Not regulated by the Food and Drug Administration (FDA). So, the purity of their active ingredient is not standardized. If collagen supplement is taken , make sure that it has been tested for safety and efficacy. Collagen supplements can also be expensive. Oral collagen supplements made from marine sources(seafood) run the risk of being contaminated with methyl mercury.

Studies and controlled trials supporting the use of collagen supplements were more likely to below quality. High-quality studies did not find any benefit from collagen supplementation.

Healthy dietary pattern provides body with the nutrients necessary to build its own collagen. Other lifestyle habits are important at maintaining collagen. Using sunscreen to protect against UV damage, regular use of a topical retinol/retinoid, and avoiding smoking can all help preserve collagen and prevent its breakdown.

Consult doctor before starting any new supplements. People prone to gout or any other medical conditions that require them to limit protein should not use collagen supplements or drinks. If you choose to try collagen supplements or drinks, review the list of ingredients and the protein profile. Avoid supplements with too many additives or fillers.