Collagen: Get to Know it, it’s Benefits and The 5 Types Important for your Health.

Laura Mlambo2 weeks ago

0 297 4 minutes read

Collagen: Get to Know it, it's Benefits and The 5 Types Important for your Health.

I bet just like me, when you hear the word ‘collagen’, the first thing that comes to mind is skincare and supplements. Well, there is more to the word than you think and in this article I am going to explore some facts about collagen that we all should know.

Collagen is often referred to as the body’s “building block,” and it makes up about 30% of the total protein in the human body (Cleveland Clinic). It is naturally produced by the human body but can also be taken as supplements and it plays a vital role in maintaining the structure, strength, and elasticity of skin, bones, and connective tissues (Harvard Health Publishing).

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What Is Collagen?

Collagen is a structural protein composed mainly of amino acids such as glycine, proline, and hydroxyproline. These amino acids form strong fibers that support tissues like skin, muscles, tendons, and ligaments. In as much as it comes from foods that we eat, collagen can not be absorbed as it is by our human bodies either through the gut or the skin (Mayo Clinic), it is broken down into ‘peptides’ for absorption through the gut (Harvard Health Publishing). Proteins like collagen are essential for tissue repair and overall body function.

Types of Collagen and Their Functions

There are at least 28 types of collagen, but the most important include:

Type I– Constitutes over 80% percent of the body’s collagen and is found in skin, bones, and tendons. It provides strength and structural support.
Type II– It is found in cartilage and it supports joint cushioning.
Type III– It is found in skin and blood vessels and it supports elasticity.
Type IV– This one is found in skin layers and other organs and it helps with supporting organ structure.
Type V– It is found in the skin, eyes, hair and placenta tissues.

These different types work together to maintain the body’s structural integrity (Cleveland Clinic).

Health Benefits of Collagen

Improves Skin Health

Mayo Clinic suggests that collagen contributes to skin elasticity and hydration. As collagen declines with age, wrinkles and sagging appear.

Supports Joint and Bone Health

Collagen helps maintain cartilage, which protects joints. Reduced collagen is linked to joint pain and osteoarthritis. Adequate protein intake is also important for bone strength (Sun et al, 2025).

Strengthens Hair and Nails

Collagen provides amino acids necessary for keratin production, which supports stronger hair and nails (Harvard Health Publishing).

Enhances Gut Health

Collagen peptides from food act as sources of carbon and nitrogen needed by gut microbiota for the production of fermentation products to support overall human digestive heath (Baojing et al, 2024).

It also can:

Aid with eye health.
Help with tissue and muscle repair and wound healing
Support blood clotting

Why Collagen Production Declines

Natural collagen production begins to decline in your mid-20s and continues to decrease with age. Research shows that adults lose approximately 1% of collagen per year after age 25 (Shuster et al, 1975). This decline contributes to visible aging signs like wrinkles and joint stiffness.

External factors accelerate this decline:

UV exposure (photoaging)
Smoking
High sugar intake
Poor nutrition

The World Health Organization highlights that lifestyle factors significantly influence the rate of biological aging, including skin and connective tissue health.

Foods That Boost Collagen

A balanced diet plays a key role in supporting collagen production.

Collagen-Rich Foods

Bone broth
Chicken (skin and connective tissue)
Fish (skin and scales)

Nutrients That Support Collagen Production

Vitamin C: Essential for collagen synthesis (citrus fruits, berries)
Protein: Provides amino acids (eggs, meat, legumes)
Zinc and Copper: Support tissue repair (nuts, seeds)

According to Harvard Health Publishing, adequate nutrient intake is critical for protein synthesis and tissue maintenance.

Some, especially vegans, may ask, Can you get collagen from plant-based foods? The answer is, plant foods support collagen production through provision of nutrients that support collagen production in the body.

Collagen Supplements: Do They Work?

Collagen supplements are typically available as hydrolyzed collagen (collagen peptides), which are easier for the body to absorb. Some studies referenced by Harvard Health Publishing, suggest collagen supplements’ benefits for skin.

Experts emphasize that supplements should complement, not replace a healthy diet and the need to consult with medical professional if one wants to start taking supplements.

How to Protect Your Collagen Naturally

To maintain healthy collagen levels:

Use sunscreen to reduce UV damage and always wear wide brim hats and clothes that covers you up when under the sun.
Eat a nutrient-rich diet
Stay hydrated
Avoid smoking
Limit sugar intake
Get enough sleep

These lifestyle practices align with general healthy aging recommendations from World Health Organization.

Key Takeaways

Collagen is essential for maintaining youthful skin, strong joints, and overall body structure. While natural production declines with age, a healthy lifestyle and proper nutrition can help slow this process. Supplements may provide additional support, but long-term health depends on consistent, balanced habits.

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Sources

World Health Organization- Healthy aging and Nutrition
Sun C, Yang A, Teng F, Xia Y. Efficacy of collagen peptide supplementation on bone and muscle health: a meta-analysis. Front Nutr. 2025 Sep 18;12:1646090. doi: 10.3389/fnut.2025.1646090. PMID: 41049371; PMCID: PMC12488437.
Harvard Health Publishing- Healthy Aging and Longevity. Are collagen products worthwhile for skin, nails, and hair?
Mayo Clinic- Does collagen really help fight wrinkles and aging?
Cleveland Clinic- Collagen
Baojing Ren, Kaiyan Yue, Yuhao Zhang, Yu Fu, (2024), Collagen-derived peptides as prebiotics to improve gut health,Current Opinion in Food Science, Science Direct, Volume 55,101123,ISSN 2214-7993
Shuster S, Black MM, Mcvitie E (1975) The influence of age and sex on skin thickness, skin collagen and density. Br J Dermatol. 10.1111/j.1365-2133.1975.tb05113.x. PubMed.

Written by:
Laura Mlambo – Health & Wellness Blogger

Medically Reviewed by:
This article was reviewed by the OhHealthWorld Editorial Review Team using credible health resources and public health guidance to ensure accuracy and clarity for readers. Information is intended to support general wellness education and should not replace advice from a qualified healthcare professional.

Last Updated:
29 April 2026

Medical Disclaimer:
The information provided in this article is for educational purposes only and should not replace professional medical advice. Always consult a qualified healthcare professional before making decisions about medical screenings, treatments, or lifestyle changes.