By Lizzie Streit, MS, RDN, LD

Collagen has grown in popularity over the past several years, particularly the use of it as a supplement. In an effort to boost joint and skin health, users may take a daily pill or sprinkle powdered collagen into coffee and smoothies.

If you’re curious about the role of collagen in the body and whether or not you should be consuming more of it, keep reading. This article provides an overview of collagen sources and functions.

What is collagen?

Collagen is a type of protein found in connective tissue, including ligaments and tendons. It is the most abundant protein in the body and very strong, making up parts of skin, bones, cartilage, teeth, and the cornea.

The body can naturally make collagen, by combining amino acids and with the help of micronutrients like vitamin C. Over time, however, collagen production slows due to aging, unhealthy diets, lack of exercise, sun exposure, smoking, and other factors. This is thought to contribute to a loss in skin elasticity and strength and joint pain that comes with aging.

As a result, many people turn to the promises of collagen supplements to prevent wrinkles and other skin changes or improve joint health.

Sources of Collagen

Since it’s part of connective tissue and bones, collagen is found in certain animal foods. These include bone broth, chicken (especially with the skin), fish (especially options with bones and skin, like sardines), and organ meats. These foods contain collagen that’s already been formed, but keep in mind that it’s unclear whether eating collagen actually translates to more collagen in the body since it is broken down during digestion anyway.

In addition to consuming collagen-rich foods, it also may be possible to boost collagen production by eating foods with the building blocks necessary for this protein. In order to make collagen, the body primarily needs the amino acids glycine, proline, and hydroxyproline. Foods that contain these amino acids include beef, poultry, fish, eggs, beans, and dairy products.

Lastly, since the body needs vitamin C and zinc to produce collagen, it’s thought that eating foods with these nutrients stimulates collagen production. Berries, citrus fruits, bell peppers, and broccoli are good sources of vitamin C, while zinc can be found in nuts, seeds, beans, shellfish, and meat.

Collagen Supplements

Collagen supplements either contain the protein in its whole form or broken down into amino acids, also known as hydrolyzed collagen. Some claim that hydrolyzed collagen is the most absorbable form and can best boost the body’s production of collagen.

It’s still not entirely clear whether supplements have enough of an impact on the body’s collagen stores to improve skin elasticity, wrinkles, or joint health, but some studies suggest benefits. However, eating a fresh meal plan with many of the healthy foods listed above is also a way to promote natural collagen production. If you are still curious about taking a collagen supplement, discuss options with your healthcare provider and ask for guidance on purchasing one from a reputable company.

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