You have probably heard about collagen before—most likely in connection with cosmetic procedures. Recently, you may also have heard about athletes and healthy lifestyle enthusiasts taking collagen supplements. Perhaps you wonder how beneficial it is to consume collagen as a dietary supplement.

Consider collagen as the glue that holds you together. Collagen is the most abundant protein in the human body, a crucial building block of our physical selves. Our bodies naturally produce collagen, which leads to questioning whether collagen supplementation even makes sense. Are collagen supplements worth the investment? Let's take a look at what collagen is, what it does, and the possible benefits of collagen supplementation. Then, we'll leave the decision to you.

What is Collagen?

Scientifically, collagen is a long-chain amino acid composed of glycine, proline, hydroxyproline, and arginine. It is found throughout our body—in muscles, skin, blood, bones, cartilage, and ligaments. Collagen holds our bones and muscles together and gives our joints and tendons strength and structure. It lends our skin firmness and elasticity, and promotes healing and the growth of new tissue. It is essential for strong hair and nails and for muscle building. Collagen is extremely strong and flexible. Research shows that some collagen molecules are five to ten times stronger than steel.

Sources of Collagen

Our body naturally produces collagen. Collagen comprises about 30 percent of the total protein in our body and even 70 percent of the protein in our skin.

However, as we age, our collagen production slows down. From the age of 20, the collagen in the body steadily decreases, so by the time we are 80 years old, we have about four times less collagen in the body. This slowdown manifests as wrinkles, loss of skin elasticity, and other signs of skin aging. Smoking, UV light, and some other factors can further slow down natural collagen production.

Collagen is found in some foods such as bone broth, fish, white meat, eggs, and gelatin. That's one reason why drinking bone broth has become a health and fitness trend.

While direct collagen sources are animal-derived, it's also possible to boost collagen with food sources rich in nutrients, thus stimulating natural production in the body. Vitamin C is crucial for collagen production, as is a healthy diet with sufficient protein, unsaturated fats, adequate water, and little sugar, as sugar accelerates skin aging.

Another option is taking special collagen supplements, which can positively influence collagen synthesis. Supplements often contain hydrolyzed collagen (collagen hydrolysate)—collagen made water-soluble through enzymatic processes. Thus, collagen hydrolysate is bioavailable and can be processed by the body.

Benefits and Use of Collagen

Since collagen acts as the glue holding us together, it’s easy to understand why it has numerous benefits. In medicine, collagen is used for wound healing and tissue regeneration. Studies also suggest that collagen may help treat osteoarthritis.

Cosmetically, collagen is desirable in terms of improving skin elasticity and hydration, and reducing wrinkles and rough skin. While collagen isn't a fountain of youth, many cosmetic products include collagen to plump up the skin and maintain or restore its elasticity. Most experts agree that topical application of collagen (such as lotions) can be futile, as collagen molecules are too large to be directly absorbed into the skin. However, studies also show that oral collagen supplements can help improve signs of aging.

Athletes consume collagen to support muscle development, strengthen connective tissue, and alleviate joint pain. Collagen has not yet been extensively studied in terms of sports applications, but some research supports this type of collagen usage.