But there’s another vital player that’s sometimes overlooked: collagen. Known as the body’s “scaffolding,” collagen is the most abundant protein in our system, making up roughly a third of our total protein.
It’s the glue that holds us together—literally. From skin and joints to bones and blood vessels, collagen supports almost every part of our health.
What is Collagen?
Collagen is a fibrous protein found in connective tissues throughout the body. Think of it as the framework that provides strength, elasticity, and structure. There are more than 20 types of collagen, but four main types are most common:
Type I – skin, bones, tendons, ligaments
Type II – cartilage
Type III – muscles, organs, arteries
Type IV – skin layers and filtration systems in the body
As we age, our natural collagen production begins to slow. This decline can show up as wrinkles, joint stiffness, and weaker muscles. Diet, lifestyle, and even environmental factors such as UV exposure can speed up this process.
Health Benefits of Collagen
1. Healthier Skin
Collagen is a key component of skin elasticity and hydration. Supplementation has been shown in studies to reduce wrinkles and dryness, helping skin look plumper and more youthful. It won’t stop the clock, but it can slow its visible effects.
2. Stronger Joints and Bones
Our cartilage—the cushioning between joints—is largely made of collagen. As collagen levels decrease, joints may become stiff and achy. Supplementing collagen peptides has been linked with improved joint comfort and mobility, especially in active individuals or those with arthritis.
3. Muscle Support
Muscle tissue is around 10% collagen. It helps keep muscles strong and flexible, supporting overall strength and recovery after exercise. Some research suggests collagen supplements combined with resistance training can help increase muscle mass in older adults.
4. Gut Health
Collagen contains amino acids such as glycine and glutamine, which may support a healthy gut lining. A strong gut barrier is key to digestion and preventing inflammation.
5. Hair and Nails
If you struggle with brittle nails or thinning hair, collagen could help. Studies have suggested that regular supplementation can promote stronger nails and healthier hair growth.
How to Boost Collagen Naturally
Eat collagen-rich foods: Bone broth, chicken skin, fish, and beef are good sources.
Get enough vitamin C: Found in citrus fruits, peppers, and berries, vitamin C helps your body produce collagen.
Add collagen supplements: Collagen peptides or hydrolysed collagen powders are widely available and easy to mix into smoothies, coffee, or even soups.
Protect your skin: Limit excessive sun exposure and always wear SPF to slow collagen breakdown.
Stay active: Regular movement helps maintain healthy joints and supports collagen structures.
Collagen might not get the same spotlight as calcium or protein shakes, but it plays an essential role in keeping us looking and feeling our best.
Whether through diet, supplements, or lifestyle, supporting your body’s collagen levels can help you move more freely, age more gracefully, and maintain strength from the inside out.
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