Collagen is the most abundant protein in your body, making up a major part of your skin, joints, bones, muscles, and connective tissues. It acts like a structural glue that holds everything together, providing strength, flexibility, and elasticity.
TYPES OF COLLAGEN
There are several types of collagen, but the most common ones include:
Type I – Found in skin, bones, tendons, and ligaments (most abundant)
Type II – Found in cartilage (important for joint health)
Type III – Found in skin, blood vessels, and organs
Type IV & V – Found in the skin and other specialized tissues
BENEFITS OF COLLAGEN
Improves skin health (reduces wrinkles, increases hydration)
Supports joint health (reduces stiffness and pain)
Strengthens hair and nails
Promotes gut health
Supports muscle and bone strength
SOURCES OF COLLAGEN
Your body naturally produces collagen, but production decreases with age. You can boost it through:
Food: Bone broth, chicken skin, fish skin, egg whites
Supplements: Hydrolyzed collagen peptides (easier to absorb)
Nutrients that support collagen production: Vitamin C (citrus fruits), zinc, and copper
Collagen plays a big role in joint health, skin, and overall vitality. Let’s break it down in detail:
WHAT IS COLLAGEN?
Collagen is a fibrous protein that makes up about 30% of the body’s total protein and around 70-80% of the skin’s composition. It’s a key building block in skin, bones, tendons, ligaments, cartilage, and connective tissues. Think of it as the “glue” that holds your body together.
Collagen Production in the Body
Your body naturally makes collagen by combining amino acids (proteins) from food with vitamins and minerals. However, as we age, collagen production starts to decline (around mid-to-late 20s and beyond), which leads to:
Wrinkles and sagging skin
Weaker joints and cartilage
Slower wound healing
Brittle nails and thinning hair
TYPES OF COLLAGEN
There are at least 28 types of collagen, but the most common ones are:
TYPE WHERE IT’S FOUND MAIN BENEFITS Type I Skin, bones, tendons, ligaments Improves skin elasticity, strengthens bones, supports wound healing Type II Cartilage Cushions joints, helps with arthritis and mobility Type III Skin, muscles, blood vessels Supports skin structure, aids in wound healing Type IV Basement membrane (around organs, nerves, blood vessels) Helps filtration in kidneys and other organs Type V Hair, cornea, placenta Supports tissue structures, strengthens hair
Most collagen supplements focus on Types I, II, and III since they provide the most noticeable benefits.
HEALTH BENEFITS OF COLLAGEN
Supports Joint Health & Reduces Pain
Type II collagen is found in cartilage and helps maintain joint flexibility and cushioning.
Studies show collagen supplements reduce joint pain, stiffness, and inflammation, especially for people with osteoarthritis or active lifestyles.
Works best when combined with hyaluronic acid and vitamin C for better absorption.
Improves Skin, Hair, & Nail Health
Boosts skin elasticity and hydration, reducing wrinkles.
Supports stronger nails and hair growth, preventing brittleness and thinning.
Protects against UV damage and premature aging.
Strengthens Bones & Muscles
Makes up 90% of organic bone mass, helping prevent osteoporosis.
Assists in muscle repair and recovery, especially useful for athletes.
Aids in Gut Health
Helps repair the gut lining, beneficial for people with leaky gut syndrome or digestive issues.
Gelatin (a form of collagen) can soothe the gut and reduce inflammation.
Supports Heart Health
Collagen helps maintain strong blood vessels, reducing the risk of artery stiffening.
Type III collagen is key for vascular flexibility.
BEST SOURCES OF COLLAGEN
Natural Food Sources
You can get collagen from:
Bone broth (best natural source)
Chicken skin & cartilage
Fish skin & scales
Egg whites (contain proline, an important collagen-building amino acid)
Beef & pork tendons
Your body also needs collagen-boosting nutrients:
Vitamin C (citrus fruits, bell peppers) – required for collagen synthesis
Zinc (meat, seeds, nuts) – supports collagen production
Copper (shellfish, nuts) – helps form collagen fibers
COLLAGEN SUPPLEMENTS
If you’re not getting enough collagen through food, supplements can help. They come in three main forms:
Hydrolyzed Collagen (Collagen Peptides) – Best Form
Broken down into small amino acids for easy absorption.
Found in powders, capsules, and drinks.
Gelatin
Partially broken-down collagen. Used in Jell-O and desserts.
Supports gut health but is harder to digest than peptides.
Undenatured Type II Collagen
Used specifically for joint health and arthritis relief.
Best Choice? Hydrolyzed collagen peptides (easiest for your body to absorb and use).
HOW TO TAKE COLLAGEN FOR BEST RESULTS
✅ How Much?
- 5-10g per day for skin & hair benefits
- 10-15g per day for joint and muscle support
- Up to 20g per day for athletes and aging support
✅ When to Take It?
- Morning – To boost metabolism and skin health.
- Post-Workout – To support muscle recovery.
- Before Bed – To aid in muscle and skin repair overnight.
✅ What to Mix It With?
- Water, coffee, tea, smoothies, or even soup (collagen is flavorless).
PRO TIP: Take it with Vitamin C for better absorption!
Potential Side Effects & Considerations
Generally Safe: No serious side effects for most people.
Possible Mild Effects: Bloating, mild digestive issues (if taking too much).
Allergic Reactions: Some people react to collagen from fish, eggs, or bovine sources.
Collagen is essential for healthy joints, skin, and overall vitality. Whether through food or supplements, getting enough can help reduce aging effects, support mobility, and improve overall well-being.
SINCE TYPE I & III AND TYPE II SERVE DIFFERENT PURPOSES, GETTING BOTH CAN BE BENEFICIAL DEPENDING ON YOUR GOALS.
WHICH COLLAGEN TO TAKE FOR YOUR NEEDS?
For Skin, Hair, Nails, and Bone Health → Type I & III
These are the most common in collagen peptide powders and capsules.
Helps with wrinkle reduction, skin elasticity, nail strength, and bone health.
Often sourced from bovine (cow) or marine (fish) collagen.
For Joint Health & Cartilage Support → Type II
This is mainly found in cartilage and helps with joint cushioning, flexibility, and arthritis relief.
Usually sourced from chicken sternum cartilage.
Often comes as “Undenatured Type II Collagen” (UC-II), which is great for arthritis and joint pain.
SHOULD YOU TAKE BOTH?
If you want skin and joint benefits, taking both types separately is a good idea.
You don’t have to take them at the same time—many people take Type I & III in the morning and Type II before bed or with dinner.
The time it takes to see noticeable results from collagen supplements depends on your age, dosage, consistency, and for what you’re taking it. Here’s a general timeline based on studies and user experiences:
HOW LONG UNTIL YOU SEE RESULTS?
Skin (Wrinkles, Hydration, Elasticity)
4 to 12 weeks
Studies show that after 4 weeks, skin hydration and elasticity improve.
Wrinkles and fine lines may reduce within 8 to 12 weeks with daily use.
Hair & Nails (Growth & Strength)
4 to 6 months
Nails become stronger and less brittle after 6-12 weeks.
Hair may become thicker and grow faster within 4 to 6 months.
Joints & Cartilage (Pain Relief, Flexibility, Mobility)
8 to 12 weeks
Joint pain and stiffness usually improve within 8 to 12 weeks, especially with Type II collagen.
People with arthritis or joint issues often notice relief after 2-3 months of daily use.
Muscle & Bone Strength
3 to 6 months
Collagen helps increase muscle mass and bone density when combined with resistance training.
Bone strength improvements take at least 3 to 6 months.
HOW TO GET FASTER & BETTER RESULTS
✔ Take collagen daily – Consistency is key!
✔ Pair it with Vitamin C – Helps your body absorb and use collagen effectively.
✔ Stay hydrated – Collagen works better when your body is well-hydrated.
✔ Combine with exercise – Strength training boosts collagen’s effects on muscles and joints.
Bottom Line
Skin and joints show results in about 8-12 weeks, while hair, nails, and bones take longer (4-6 months).
For the best results, take collagen daily and pair it with Vitamin C!
Collagen is the most abundant protein in the human body, playing a crucial role in maintaining the structure, strength, and elasticity of skin, joints, bones, and connective tissues. While we’ve covered its different types and how long it takes to see results, there are several other important aspects to understand, including how collagen production declines with age, the best dietary sources, and potential factors that degrade collagen in the body.
Collagen Decline with Age
One key reason collagen supplements have gained popularity is that the body’s natural collagen production declines with age. Starting in the mid-20s, collagen levels begin to decrease by about 1% per year, and by the time a person reaches their 50s or 60s, collagen production has significantly slowed. This decline leads to visible signs of aging such as wrinkles, sagging skin, and weaker joints and bones. While collagen loss is a natural part of aging, lifestyle choices such as excessive sun exposure, smoking, poor diet, and high sugar intake can accelerate this process.
Best Food Sources of Collagen
While supplements are a convenient way to boost collagen, dietary sources also contribute to collagen production. Some of the best natural sources include:
Bone broth – Made from simmering animal bones, this is rich in collagen and amino acids.
Chicken skin & fish skin – Contain high amounts of Type I collagen.
Egg whites – Provide proline, a key amino acid in collagen synthesis.
Gelatin – A cooked form of collagen found in some desserts and broths.
Berries & citrus fruits – While they don’t contain collagen directly, they are high in Vitamin C, which is essential for collagen synthesis.
What Destroys Collagen?
Certain factors can break down collagen faster, leading to premature aging and joint discomfort. The biggest culprits include:
Excessive sugar consumption – Sugar molecules attach to collagen fibers through a process called glycation, making them weak and stiff.
Smoking – Chemicals in cigarettes damage collagen and reduce oxygen supply to the skin, leading to premature aging.
UV exposure – Too much sun exposure breaks down collagen in the skin, leading to wrinkles and loss of elasticity.
Chronic stress & poor sleep – High cortisol levels (the stress hormone) can inhibit collagen production over time.
Hydrolyzed Collagen vs. Undenatured Collagen
Collagen supplements typically come in two forms: hydrolyzed collagen peptides and undenatured collagen. Hydrolyzed collagen is broken down into smaller peptides, making it easier for the body to digest and absorb quickly. It’s commonly found in Type I & III collagen powders for skin, hair, and nails. Undenatured collagen (UC-II) is a less processed form that works by teaching the immune system not to attack joint cartilage, making it especially effective for joint health.
Collagen and Gut Health
Interestingly, collagen also plays a role in gut health, particularly in healing and maintaining the integrity of the gut lining. People with digestive issues, such as leaky gut syndrome or IBS, may benefit from collagen supplementation due to its ability to repair and strengthen the gut barrier. The amino acids in collagen, like glutamine, help reduce inflammation in the digestive tract and support overall digestion.
Collagen is essential for maintaining a youthful appearance, strong joints, and overall structural integrity in the body. While supplements are an effective way to boost collagen levels, lifestyle choices such as a healthy diet, avoiding excess sugar, and protecting the skin from UV damage can help maintain collagen naturally. Understanding the different types of collagen, how to absorb it effectively, and what factors degrade it can help maximize its benefits. Whether for skin, joints, or gut health, collagen is a key player in long-term wellness.
GETTING STARTED WITH COLLAGEN DOESN’T HAVE TO BE COMPLICATED! HERE’S A SIMPLE STEP-BY-STEP GUIDE TO HELP YOU MAXIMIZE THE BENEFITS:
CHOOSE THE RIGHT TYPE OF COLLAGEN
For skin, hair, nails, and bone health → Get Type I & III collagen (usually in hydrolyzed peptide form).
For joint and cartilage support → Get Type II collagen (especially UC-II for joint pain relief).
For overall benefits → Some people take both types separately or find a multi-collagen formula.
PICK THE BEST FORM FOR YOUR LIFESTYLE
Powder (best absorption, can mix with coffee, tea, or smoothies).
Capsules (convenient but may require multiple pills for a full dose).
Liquid collagen (fast absorption but can be more expensive).
START WITH A DAILY ROUTINE
Take collagen first thing in the morning or at night (some say nighttime is better for skin repair).
Mix it with coffee, tea, smoothies, or plain water—most powders are flavorless!
If using Type II collagen (for joints), take it separately from Type I & III, preferably at night.
ADD VITAMIN C FOR BETTER ABSORPTION
Vitamin C is essential for collagen synthesis. Pair your collagen with:
✔ Oranges, strawberries, or bell peppers
✔ A Vitamin C supplement (500-1000mg)
✔ A splash of lemon juice in your collagen drink
STAY HYDRATED & EAT COLLAGEN-BOOSTING FOODS
Collagen works best when your body is well-hydrated. Also, include foods that support natural collagen production:
✔ Bone broth, chicken skin, fish skin
✔ Egg whites, gelatin
✔ Leafy greens, berries, citrus fruits
BE PATIENT & STAY CONSISTENT
Skin & joints improve in 8-12 weeks (but results keep getting better over time).
Nails & hair may take 4-6 months to show full effects.
Exercise & strength training help collagen work better for muscles and joints.
FINAL QUICK START PLAN
✅ Buy a high-quality collagen supplement (Type I & III for skin, Type II for joints).
✅ Take it daily (mix powder in coffee/smoothie or take capsules).
✅ Pair with Vitamin C to boost absorption.
✅ Eat collagen-rich foods for extra support.
✅ Be patient & track results over 8-12 weeks.
THERE ARE SEVERAL RELIABLE SOURCES WHERE YOU CAN FIND MORE IN-DEPTH INFORMATION ABOUT COLLAGEN, ITS BENEFITS, AND THE BEST WAYS TO USE IT. HERE ARE SOME GREAT PLACES TO START:
1. Scientific Studies & Research
- PubMed (pubmed.ncbi.nlm.nih.gov) – Search for studies on collagen, its effects on skin, joints, and overall health.
- National Institutes of Health (NIH) (www.nih.gov) – Provides medical research and articles on collagen peptides and supplementation.
- Journal of Cosmetic Dermatology – Research on collagen’s impact on skin aging and elasticity.
- International Journal of Sports Nutrition and Exercise Metabolism – Studies on collagen for joint and muscle recovery.
2. Health & Nutrition Websites
- Cleveland Clinic (www.clevelandclinic.org) – Provides expert advice on collagen supplements.
- Harvard Health Publishing (www.health.harvard.edu) – Offers research-backed insights on collagen’s role in health.
- Healthline (www.healthline.com) – Provides well-researched articles on different collagen types, benefits, and supplementation.
3. Books on Collagen & Longevity
- The Collagen Diet by Dr. Josh Axe – Covers how collagen affects health, aging, and skin.
- The Beauty of Dirty Skin by Dr. Whitney Bowe – Explains collagen’s role in skin health and gut health.
- Lifespan: Why We Age and Why We Don’t Have To by Dr. David Sinclair – While not only about collagen, this book dives into anti-aging science.
4. Trusted Supplement Companies & Blogs
- Vital Proteins (www.vitalproteins.com) – One of the most well-known collagen supplement brands, with educational content.
- Great Lakes Gelatin (www.greatlakeswellness.com) – Provides collagen research and supplement options.
- Ancient Nutrition (www.ancientnutrition.com) – Founded by Dr. Josh Axe, offers research-backed collagen products.
5. YouTube Channels & Podcasts
- Dr. Rhonda Patrick – Discusses collagen, longevity, and health optimization.
- The Model Health Show – Covers topics on nutrition, collagen, and joint health.
- Ben Greenfield Fitness Podcast – Talks about collagen for skin, joints, and recovery.
6. Functional Medicine & Holistic Health Practitioners
- If you want personalized recommendations, consider seeing a naturopathic doctor, a functional medicine practitioner, or a nutritionist who specializes in supplements and longevity.