WHAT IS COLLAGEN?
Did you know that about 16% of the human body is made up of protein, and the most abundant of these proteins is collagen, which accounts for around 30% of the body’s total protein? Collagen is a type of fibrous protein that plays a vital role in maintaining the body’s structure and function.
As collagen levels decline, the body begins to show signs of aging and wear:
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Skin: reduced elasticity, wrinkles, and sagging.
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Bones: increased calcium loss, lower bone density, and a higher risk of osteoporosis.
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Cartilage & joints: less collagen reduces lubrication, which may contribute to degenerative arthritis.
Collagen production begins to decline noticeably from around age 20. To maintain healthy skin, bones, and joints, it’s important to adopt good lifestyle habits early — a balanced diet, adequate sleep, regular exercise, and overall healthy routines. At the same time, collagen supplementation can be beneficial. Studies suggest that the recommended daily intake is about 5–10 grams.
WHAT DOES COLLAGEN DO?
Collagen’s main role is to provide structure, strength and support throughout your body.
Collagen’s specific roles include:
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Helping fibroblasts form in your dermis, which helps new cells grow.
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Playing a role in replacing dead skin cells.
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Providing a protective covering for organs.
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Giving structure, strength and elasticity to your skin.
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Helping your blood to clot.
In 2019, the Journal of Drugs in Dermatology reported that oral collagen supplements can help maintain skin firmness, elasticity, and hydration.
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Skin – improves elasticity, hydration, and helps reduce fine lines.
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Bones – slows collagen loss, lowering the risk of osteoporosis.
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Joints – enhances lubrication between bones and joints.
WHAT ARE COLLAGEN PEPTIDES?
Collagen peptides are small pieces of animal collagen. Collagen can’t be absorbed in a whole form. It has to be broken down into smaller peptides or amino acids. Oral collagen supplements come in the form of pills and powders. They usually contain two or three amino acids. They are sold as collagen peptides or hydrolyzed collagen. Collagen peptides are absorbed through your gastrointestinal tract.
Collagen can be extracted from fish, cattle, pigs, or chickens, but absorption rates vary. The key factor is bioavailability. Fish-derived collagen has smaller molecular particles, making it more easily absorbed than other animal sources.
Taking collagen is also very simple — just add the powder to your coffee, tea, or water. The key is daily consistency. Some health enthusiasts enjoy mixing it into keto-friendly coconut smoothies or chia seed yogurt, but what matters most is finding a method you enjoy and can stick to, so you consistently reach your collagen intake goals.