Collagen 101: What It Is and Why It Matters

If you’re interested in skin health, joint support, or general wellness, you’ve probably heard about collagen. This protein has gained a reputation as a key player in the body’s strength, elasticity, and regeneration. But what exactly is collagen, and why is it so important?

Let’s dive into the basics of collagen: what it is, where it comes from, and how it impacts our health as we age.

What is Collagen?

Collagen is a type of protein found in the body’s connective tissues, skin, bones, cartilage, and muscles. It acts as a “scaffolding” that helps keep tissues and organs intact, maintaining structure and elasticity. Collagen is, in fact, the most abundant protein in the body, accounting for nearly one-third of the body’s total protein.

There are over 28 types of collagen identified in the body, with the most common being Types I, II, and III:

Type I Collagen: Found in the skin, bones, tendons, and other connective tissues, this type of collagen gives skin its firmness and strength. It’s also a primary collagen in hair, nails, and bones.
Type II Collagen: Primarily found in cartilage, this type supports joint health by providing the cushioning that joints need to function smoothly.
Type III Collagen: Often found alongside Type I, this collagen type is present in the skin, muscles, and blood vessels, contributing to skin elasticity and blood vessel health.

Each of these types plays a specific role, making collagen essential to maintaining a well-functioning, resilient body.

Why Does Collagen Matter?

Collagen is vital for a number of reasons. Here are some of the key ways it supports our health:

Skin Elasticity and Firmness
- Collagen is often celebrated for its role in skin health, as it helps maintain the skin’s elasticity and strength. When collagen levels are high, skin appears firmer and more youthful. However, as we age, collagen production naturally declines, which is why we tend to see wrinkles, fine lines, and a general loss of skin firmness over time.
Joint Support and Flexibility
- Collagen acts as a cushion in the cartilage between joints, helping to absorb shock and reduce friction. This is especially important for those with active lifestyles or for people as they age, as the loss of collagen can lead to joint discomfort and stiffness, a common precursor to arthritis and joint pain.
Bone Health
- Bones are not just made of minerals; they also rely on collagen for structure. Collagen gives bones their flexibility, helping to prevent fractures. With age, bone collagen levels decline, making bones more brittle. Maintaining collagen can therefore support stronger, healthier bones over the long term.
Muscle Mass and Strength
- Collagen is present in muscles and supports muscle function, strength, and flexibility. Maintaining collagen levels can be beneficial for athletes and people looking to preserve muscle mass as they age.
Gut Health
- Emerging research suggests that collagen may benefit the gut lining, helping to prevent “leaky gut” syndrome, where the gut lining becomes permeable. This is especially relevant for those with digestive issues, as collagen can support the integrity of the gut lining.

How Collagen Production Changes Over Time

Our body’s natural collagen production declines with age, starting as early as our mid-20s and dropping more rapidly in our 30s and 40s. By age 60, collagen levels have typically decreased significantly, which is why we often see more pronounced signs of aging at this stage.

Other lifestyle factors—like smoking, a diet high in sugar, and excessive sun exposure—can also reduce collagen levels by damaging collagen fibers or slowing collagen production.

How to Support Your Body’s Collagen

There are several ways to support collagen levels:

Eat Collagen-Rich Foods: Bone broth, fish, chicken skin, and beef are natural sources of collagen. You can also eat foods rich in nutrients like vitamin C (found in citrus fruits and leafy greens) and amino acids (found in protein-rich foods) that help support collagen production.
Consider Collagen Supplements: Hydrolyzed collagen supplements, also known as collagen peptides, have become popular for their purported benefits on skin and joints. Research suggests that hydrolyzed collagen is broken down enough to be absorbed in the body and may support skin elasticity and joint health.
Protect Your Skin: Sun exposure can break down collagen fibers in the skin, so using sunscreen and avoiding excessive sun exposure can protect collagen levels.
Exercise Regularly: Physical activity has been shown to support collagen health, particularly in tendons and muscles. Exercises that involve resistance or weight-bearing movements are especially beneficial for promoting collagen synthesis.

Should You Take a Collagen Supplement?

Collagen supplements have become incredibly popular, but do they really work? Studies have shown that collagen peptides—essentially broken-down collagen molecules that are easier for the body to absorb—can provide benefits to the skin, joints, and even muscle mass. Most of these supplements are sourced from bovine (cow) or marine (fish) collagen, with each type offering slightly different benefits.

While collagen supplements can’t completely reverse aging, they may help support natural collagen levels, especially if your diet is lacking in collagen-boosting nutrients.

In Summary: Why Collagen Matters

Collagen is foundational to maintaining a strong, flexible, and resilient body. From skin elasticity and joint support to muscle strength and bone health, collagen’s importance can’t be overstated. Although our natural production of collagen decreases with age, dietary and lifestyle changes, and possibly supplements, can help support our body’s collagen levels.

Whether you’re looking to improve skin elasticity, reduce joint discomfort, or simply maintain a healthy, active body as you age, understanding and supporting collagen could play a key role in your wellness journey. So, as you consider your next skincare or wellness product, keep an eye on collagen—it might be just the boost your body needs!