When it comes to maintaining youthful skin, strong joints, and overall wellness as we age, collagen has become one of the most talked-about supplements. But what exactly is this protein that seems to be in everything from smoothies to moisturizers? And more importantly, can it actually help you age more gracefully?
Collagen is the most abundant protein in the human body, making up about one-third of our total protein composition. It’s important for maintaining the strength and structure of your skin, bones, muscles, tendons, and ligaments.
However, as we age, collagen production naturally declines—by approximately 1% per year after age 20. This gradual loss contributes to common signs of aging, including wrinkles, sagging skin, and joint discomfort. Yet, making sure you get enough of this protein can slow this all down. In this article, we outline the benefits of collagen, collagen-rich foods, and how much you should take every day.
Benefits of Collagen
Here are some of the top benefits of this protein:
Reduces Wrinkles and Improves Skin Elasticity
Collagen provides the foundation for firm, hydrated skin. A 2021 study involving 72 healthy female adults aged between 40 and 65 found that daily intake of 10 grams of hydrolyzed collagen over 12 weeks led to a significant reduction in wrinkle length and count, along with improved skin hydration and elasticity. And there are even many more studies like this one, backing up this claim! It’s no secret why many people take this supplement for anti-ageing effects.
Decreases Joint Pain and Stiffness
Collagen forms the structural framework of your cartilage, which cushions your joints. Thus, supplementation can reduce joint discomfort, improve mobility, and may slow cartilage deterioration—which may be particularly beneficial for people with early arthritis symptoms.
Prevents Bone Loss
The protein matrix of your bones is 90% collagen, providing the framework on which calcium builds. This means that regular collagen intake can help maintain bone mineral density, reducing fracture risk as you age and potentially slowing the progression of osteoporosis.
Preserves Muscle Mass
Collagen contains the amino acid glycine, which helps form creatine—a compound that fuels muscle energy during workouts. Combined with strength training, collagen peptides have been shown to increase lean muscle mass and improve recovery after exercise.
Which Food Is Rich in Collagen?
While supplements are popular, you can also boost your body’s collagen production through your diet, including with:
- Bone broth
- Fish with edible skin (like salmon)
- Chicken skin and cartilage
- Beef
Additionally, while citrus fruits, berries, and tropical fruits don’t contain collagen directly, they are high in vitamin C, which is essential for collagen synthesis. In other words, this re-emphasises the importance of eating a balanced, whole foods diet.
Is It Ok to Have Collagen Every Day?
Taking collagen every day is safe—and often beneficial. For optimal results, take between 2.5-15 grams of collagen peptides daily. Many people like to add it to their morning tea or coffee. Flavored varieties can also be mixed into water, if preferred. Try to find a supplement with few to no additives; while this can be difficult, reading labels always ensures you stay informed about what you’re putting in your body.
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