Author
Bowtie Team
Updated on
2025-08-22
Disclaimer: This article is translated with the assistance of AI.
Want healthier skin, joints, and hair? Many turn to collagen supplements, but do you really know what collagen is and how it works? Let’s dive into the facts with greenutss!
What is Collagen?
Collagen is a type of protein that makes up 30% of the protein in the human body. Collagen is primarily composed of the amino acids glycine, proline, and hydroxyproline, and is the most abundant structural protein in animal bodies [1]. Structural proteins are proteins that form the structure or framework of cells and tissues. There are now 28 types of collagen known through scientific research! Among them, Type I collagen accounts for the highest proportion in the human body, up to 90% [2].
Collagen is found in connective tissues, skin, tendons, bones, and cartilage. It provides structural support to tissues and plays an important role in cellular processes, including [3]:
- Tissue repair
- Immune response
- Cell signaling
- Cell migration (an important process for maintaining the balance of body tissues)
Our bodies have a connective tissue called fibroblasts, which are responsible for producing and maintaining collagen levels. However, as we age, our body’s collagen becomes fragmented, and fibroblast function is impaired, leading to a slowdown in collagen production [4]. This series of changes, combined with the loss of elastin, results in signs of aging such as sagging skin and wrinkles!
Types of Collagen
Although there are 28 types of collagen known through scientific research, we will introduce the 6 most common types today:
| Type | Function |
| Type I Collagen | Helps form body tissues, aids in wound healing, and provides sufficient support for the skin. It is very important for weight management, maintaining health, and for the general beauty benefits people seek. |
| Type II Collagen | Mainly found in cartilage tissue. |
| Type III Collagen | Similar in structure to Type I collagen and often co-exists with it. It can provide tissue firmness and smoothness, and is also related to the formation of various parts of the body. |
| Type IV Collagen | Commonly found in tissue spaces, it provides cushioning and lubrication. It not only aids in smooth movement but also offers protection to the body. |
| Type V Collagen | Helps Type I and Type III collagen function, so it often appears with both. It is commonly found on the surface of tissues, such as hair and gum tissue. |
| Type X Collagen | Commonly found in tissues around bone joints, it helps maintain health. |
What Are the Benefits of Collagen?
- Provides Structural Support: Collagen is one of the most important structural proteins in tissues, giving them strength and elasticity. This includes skin, bones, muscles, tendons, ligaments, and cartilage.
- Promotes Wound Healing and Tissue Repair: Collagen is involved in physiological processes like wound healing and tissue repair. When tissues are damaged, more collagen is produced to help rebuild and strengthen the affected area.
- Moisturizes and Reduces UV Damage: Collagen can form a protective film on the skin’s surface, preventing moisture loss and damage from UV rays.
- Slows Skin Aging: As we age, the collagen content in our skin gradually decreases, leading to issues like sagging skin and wrinkles. Supplementing with collagen can help slow down skin aging.
- Improves Joint Health: Collagen is a key component of joint cartilage, helping to reduce pain and discomfort in the knees and other joints.
- Promotes Bone Health: Collagen is an important component of bone tissue, increasing bone density and strength, and reducing the risk of fractures.
Reasons for Collagen Loss
1. Aging
As we age, the body’s collagen synthesis gradually decreases, while the rate of collagen breakdown accelerates. This leads to a gradual reduction in collagen content in tissues, particularly in the skin, joints, and bones.
2. Lifestyle
Lifestyle also affects collagen levels. Factors like prolonged sun exposure, smoking, alcohol consumption, and poor nutrition can negatively impact collagen synthesis and breakdown, leading to collagen loss.
3. Illnesses and Medications
Certain illnesses and medications can also affect collagen levels. Conditions like osteoporosis, arthritis, diabetes, and long-term use of steroids can lead to collagen loss.
4. Excessive Intake of Refined Carbs and Sugar
Consuming too many refined carbohydrates and sugars can lead to glycation (also known as the Maillard Reaction) in the body. Glycation is a process where excess sugar in the body reacts with proteins, forming advanced glycation end products (AGEs). AGEs accumulate in the body and are difficult to metabolize. This glycation process damages proteins essential for various body parts, and the resulting AGEs can cause wrinkles, loss of elasticity, and sagging in the face.
Foods Rich in Collagen
Supplementing with Vitamin C is a very effective method. Collagen is synthesized into a helical structure (a three-dimensional molecular structure) from three polypeptide chains containing amino acids. Vitamin C hydroxylates proline and lysine in these polypeptide chains, promoting collagen synthesis. Therefore, adequate Vitamin C intake is crucial [7]! If you want to get enough Vitamin C from fruits, you can choose guava, kiwi, or other berries and citrus fruits.
Collagen is a type of protein. Once it enters the body, it is broken down by enzymes into amino acids, the smallest units of protein. So, even if we eat foods rich in collagen, they won’t exist in our bodies as collagen but will be dismantled. Therefore, the effect of directly supplementing collagen through food is relatively weak.
In fact, as long as you maintain an intake of high-quality protein (to provide amino acid building blocks) and fruits and vegetables (to provide Vitamin C), you don’t need to worry too much about collagen synthesis! Nevertheless, we’d still like to share some common food choices for collagen supplementation!
1. Bone Broth
While research this year suggests bone broth isn’t the most effective way to supplement collagen, it remains the most popular choice. Beef broth contains Type I collagen, beneficial for skin, and chicken broth contains Type II collagen, which supports joint function. Made from bones and connective tissues, bone broth is rich in calcium, magnesium , phosphorus, collagen, glucosamine, chondroitin, amino acids, and many other nutrients.
2. Fish and Shellfish
Fish and shellfish have bones and ligaments made of collagen. A 2022 study indicated that marine collagen is one of the most easily absorbed forms of collagen [5]. However, it’s important to note that while we can obtain marine collagen from fish and shellfish, the highest concentrations are found in the heads, scales, and eyeballs of marine animals. Therefore, consuming only the flesh might not be as effective.
3. Egg Whites
Although eggs don’t contain connective tissues like other meats, egg whites are rich in proline, an amino acid essential for collagen production. Thus, consuming eggs can indeed have positive effects on our bodies [6].
Collagen Supplements
You’ll find plenty of collagen supplements on the market, such as collagen jellies, powders, and drinks. It’s advisable to carefully check the product’s ingredients and dosage before purchasing. If you have any questions about collagen supplements, it’s best to consult a professional.
Does Collagen Have Side Effects?
Since collagen is primarily derived from animal proteins, individuals with allergies to animal proteins (such as fish, shellfish, eggs, etc.) must be cautious when consuming collagen supplements and foods rich in collagen.
Collagen FAQs
When is the best time to take collagen powder for maximum effectiveness?
It is generally recommended to take collagen in the morning to maximize absorption.
Are pig trotters, pork skin, and fish skin really collagen powerhouses?
Collagen is a type of protein. Once ingested, it’s broken down by enzymes in the body into amino acids, the smallest units of protein. Therefore, even if we consume foods rich in collagen, they don’t exist in our bodies as collagen but are broken down. Ligaments, cartilage, and other connective tissues in animals are rich in collagen, so these parts naturally have higher collagen content. This is why pig trotters, pork skin, and fish skin are often mentioned when discussing collagen supplementation.
- [1] Mitchell, G. (1986). Connective and support tissue. Medical Physiology, 31–33. https://doi.org/10.1016/b978-0-409-10727-2.50009-x
- [2] Naomi, R., Ridzuan, P. M., & Bahari, H. (2021). Current insights into collagen type I. Polymers, 13(16), 2642. https://doi.org/10.3390/polym13162642
- [3] Levine, M. (2010). Collagen synthesis, genetic diseases, and scurvy. Topics in Dental Biochemistry, 101–112. https://doi.org/10.1007/978-3-540-88116-2_7
- [4] Chandra, S., Chandra, S., Chandra, G., & Chandra, M. (2010). Fibroblast and its products. Textbook of Dental and Oral Histology with Embryology and Multiple Choice Questions, 342–342. https://doi.org/10.5005/jp/books/10905_20
- [5] Geahchan, S., Baharlouei, P., & Rahman, A. (2022). Marine collagen: A promising biomaterial for wound healing, skin anti-aging, and Bone Regeneration. Marine Drugs, 20(1), 61. https://doi.org/10.3390/md20010061
- [6] Hida, A., Hasegawa, Y., Mekata, Y., Usuda, M., Masuda, Y., Kawano, H., & Kawano, Y. (2012). Effects of egg white protein supplementation on muscle strength and serum free amino acid concentrations. Nutrients, 4(10), 1504–1517. https://doi.org/10.3390/nu4101504
- [7] Pullar, J., Carr, A., & Vissers, M. (2017). The roles of Vitamin C in Skin Health. Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866
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