What is collagen and what does it do for your body?
Collagen is one of the best-known terms in skincare, beauty, and supplements. You’ll see it in creams, powders, capsules, drinks, and coffee creamers. But what exactly is collagen? What does it do in your body? And how can you use a collagen supplement?
In short, collagen is the most abundant protein in your body. It is an important component of connective tissue and is found in your skin, bones, tendons, cartilage, blood vessels, and muscles, among other places. You can think of collagen as a structural framework in your tissues.
Your body can produce collagen itself. To do this, it uses amino acids along with nutrients such as vitamin C. Vitamin C contributes to normal collagen formation for the normal function of the skin**. Vitamin C contributes to normal collagen formation for the normal function of cartilage**.
What is collagen?
Collagen is a structural protein. The word collagen comes from the Greek kolla, meaning glue. This reflects collagen's function: it gives tissues in the body cohesion and structure.
There are different types of collagen. Type I is common in the skin, bones, and tendons. Type II is found mainly in cartilage. Type III is found in the skin, blood vessels, and organs, among other places. Hydrolyzed collagen is often used in most collagen powder and collagen supplement products. This means the collagen has been broken down into smaller collagen peptides, making it easy to dissolve and use in drinks or food.
Collagen is therefore a natural part of your body. The main question is what your body needs to produce collagen and whether supplementation could be a suitable addition for you. There is no approved health claim for collagen itself.
Collagen and the skin
The skin is a commonly cited reason why people choose collagen. Collagen is found in the dermis, the middle layer of the skin, where it is an important building material.
From adulthood onward, the balance of collagen gradually changes. The body's own production slowly declines, and existing collagen structures can be affected by external factors such as UV radiation, smoking, and air pollution, as well as lifestyle factors such as stress, lack of sleep, and diet. This is part of the natural aging process.
Scientific research is being conducted on collagen supplementation and the skin. A 2021 systematic review compiled various studies on hydrolyzed collagen. Study quality, dosage, and duration of use vary considerably, so the findings are not a promise.
Collagen powder is therefore primarily a subject of research, and it is no substitute for sun protection, rest, a healthy diet, and adequate protein intake.
Collagen, hair, and nails
Collagen is often associated with hair and nail care. This is because collagen is rich in amino acids such as glycine, proline, and hydroxyproline. Amino acids serve as building blocks for proteins, which are essential to the structure of various tissues.
Research on collagen, hair, and nails is still in its early stages. Some studies look at collagen peptides and nails, but this field of research is still evolving.
For hair and nails, claims have been approved for other nutrients, such as selenium, zinc, and biotin:
- Selenium contributes to the maintenance of normal hair**.
- Selenium contributes to the maintenance of normal nails**.
- Zinc contributes to the maintenance of normal hair**.
- Zinc contributes to the maintenance of normal nails**.
- Zinc contributes to the maintenance of normal skin**.
- Biotin contributes to the maintenance of normal hair**.
Collagen, bones, and joints
Collagen is a fundamental component of bones, tendons, and cartilage. For this reason, collagen supplements are discussed not only for personal care but also in the context of sports.
Research is also underway on collagen peptides in combination with exercise, for example in relation to tendons and connective tissue. The results depend heavily on the context and dosage and are not a promise.
What has been officially approved: Vitamin C contributes to normal collagen formation for the normal function of cartilage**. Vitamin D, calcium, magnesium, and protein are also often mentioned in this context. Vitamin D contributes to the maintenance of normal bones**.
What does your body need to produce collagen?
Your body can produce collagen itself, provided it has the right building blocks. Collagen production requires specific amino acids from protein and micronutrients such as vitamin C.
Key pillars include:
- Getting enough protein from a varied diet
- Getting enough vitamin C from vegetables and fruit
- Good sleep and recovery periods
- Avoiding smoking
- Protecting the skin from excessive UV exposure
- A balanced diet
- Regular exercise and physical strain
Good sources of protein include eggs, fish, meat, dairy, legumes, tofu, and tempeh. Citrus fruits, kiwi, strawberries, bell peppers, and cabbage are rich in vitamin C.
Sleep is also a factor in the body’s recovery processes. Research links insufficient rest to less efficient skin barrier function. Collagen status is therefore closely connected to your overall lifestyle.
Collagen from food
Collagen naturally occurs in animal products that are rich in connective tissue. Examples include broth made from bones, skin, or cartilage, and certain fish products.
In modern diets, collagen-rich animal parts are eaten less often than before. People are more likely to choose muscle meat and less likely to eat products containing cartilage or tendons. For this reason, a collagen supplement can be a practical way for people looking to specifically increase their intake of collagen peptides.
For people following a vegetarian or vegan lifestyle, collagen poses a challenge, since it is always naturally of animal origin. However, plant-based products containing vitamin C, zinc, and specific amino acids are available; these are the building blocks your body uses.
Collagen powder or collagen supplement?
Collagen powder is a popular choice because it is easy to mix into drinks such as coffee and smoothies, or into yogurt. It is usually hydrolyzed collagen. Processing it into smaller particles makes the powder easy to mix and convenient to use.
A capsule supplement can be practical for travel, but capsules generally contain a lower dose per unit than powders. As a result, several capsules are often needed to provide a comparable daily dose.
Things to consider when choosing collagen powder:
- Choose hydrolyzed collagen or collagen peptides
- Pay attention to the amount of collagen per daily serving
- Check for unnecessary additives or sugars
- Choose a product that fits your personal diet
- Use the product consistently to assess it properly
- Allow for a period of several weeks to months of use
Many scientific studies use doses of between 2.5 and 15 grams of collagen per day. The appropriate amount depends on your personal goals and the product’s composition. If you have questions, consult a professional and follow the instructions on the label.
Collagen as part of your routine
Collagen is often presented as a beauty product. While a supplement can complement a daily diet, overall health is determined by a wide range of factors.
Consider the following:
- Consistent sun protection
- Adequate sleep at night
- A smoke-free lifestyle
- Adequate protein intake
- A diet rich in vitamin C
- Adequate hydration
- Appropriate personal care
If you would like to explore products suited to a mindful care routine, browse our collection featuring biotin, turmeric and castor oil. Or browse all our supplements for women.
Conclusion
Collagen is a structural protein in your skin, bones, tendons and cartilage. The body produces this protein itself with the help of amino acids and nutrients such as vitamin C. Vitamin C contributes to normal collagen formation for the normal function of the skin**.
Collagen powder and supplements are the subject of much scientific research, including studies on the skin and joints. There is no approved health claim for collagen. A combination of a healthy diet, sufficient rest, exercise and appropriate protection from external factors is always the foundation for good physical health.
FAQ
What is collagen?
Collagen is a structural protein that forms an important part of the skin, bones, tendons and connective tissue. It provides structure to these tissues.
What is the role of collagen in the skin?
Collagen is a building block of the skin's structure. Scientific research is being conducted on collagen peptide intake and the skin, but there is no approved health claim for collagen.
How does the body make collagen?
The body makes collagen from amino acids. Vitamin C plays a role in this process. Vitamin C contributes to normal collagen formation for the normal function of the skin**. Vitamin C contributes to normal collagen formation for the normal function of cartilage**.
What is the difference between powder and capsules?
Powder is often easier to use when taking higher daily doses. Capsules are convenient for dosing, but usually contain fewer grams of collagen per unit than a scoop of powder.
References
Systematic review and meta-analysis of hydrolyzed collagen and the skin (2021)
Systematic review and meta-analysis of oral collagen and the skin
Review of collagen peptides, body composition, collagen synthesis and exercise
Disclaimer: This article is for informational purposes only. Dietary advice and supplements are not a substitute for medical advice or a varied diet. If you have any symptoms or are unsure about using supplements, always consult a doctor or qualified professional.
**Approved health claim (Regulation (EU) No 432/2012)
