Collagen: Why You Don’t Need Supplements

What Is Collagen?

Collagen is a protein—specifically a type of structural protein that’s highly abundant in the human body. Around a quarter of all the proteins in your body belong to this group. Like other proteins, collagen is made up of amino acids—mainly glycine, proline, and lysine.

Collagen plays a fundamental role in maintaining the structure of your skin, but it’s also crucial for other parts of the body, including:
- Ligaments
- Connective tissue
- Joints
- Bones
- Cartilage
- Muscles
- Tendons

Why Do You Need Collagen?

Collagen acts as the framework for cells, providing structure and support throughout the body. It’s especially beneficial for the skin. Without collagen, your skin would lose its firmness and elasticity, and collagen also plays a key role in skin renewal, helping remove old skin cells to make way for new ones.

What else does this protein do? It’s found in the cartilage that protects your joints—this rubbery tissue requires a steady supply of collagen to maintain itself. Collagen also supports bone health, providing the flexibility and strength that bones need to stay healthy. This is why collagen is not only popular among beauty enthusiasts but also with athletes.

How Does the Body Produce Collagen?

Unlike vitamins and minerals, collagen isn’t an essential substance—your body can produce it as long as it has the necessary building blocks. However, collagen production begins to decrease by the time you hit your 30s, which is a key factor in the ageing of your skin.

These are the nutrients your body needs to produce collagen:

• When you consume protein, it’s broken down into amino acids during digestion, which serve as key building blocks for collagen.
• Collagen is mainly composed of the amino acids glycine, proline, and lysine, which you get from high-quality protein sources in your diet.
• Vitamin C is essential for converting proline and lysine into the collagen components hydroxyproline and hydroxylysine.
• Zinc, copper, and manganese are vital co-factors for the enzymes involved in collagen production.

How Can You Support Collagen Production?

To support your body’s collagen production, focus on two key areas:

1. Adequate Protein Intake
   Depending on your age, health, and goals, the German Nutrition Society recommends 0.8g of protein per kg of body weight daily. Studies show that slightly higher intake—around 1 to 2g per kg—can have even greater benefits.
2. Micronutrients for Collagen Production
   A healthy, balanced diet ensures that all the nutrients needed for collagen production are available. Vitamin C is particularly important. Consuming foods rich in vitamin C will naturally support collagen production.

Foods high in vitamin C include:

• Blackcurrants
• Parsley
• Rose hips
• Bell peppers
• Kale
• Fennel
• Citrus fruits

Additionally, co-factors such as zinc, copper, and manganese are essential for collagen production.

Which Foods Contain Collagen?

Collagen is primarily found in the bones, skin, and muscles of both humans and animals. Therefore, it makes sense that collagen-rich foods are largely animal-based. Some examples of collagen sources include:

• Chicken skin
• Fish skin
• Bone broth

But: The Body Doesn’t Absorb Collagen Directly

Not all collagen is created equal. When you eat foods like oysters, your digestive system breaks down the collagen into its amino acid components: glycine, proline, and lysine. The same goes for collagen powders and supplements. Here, too, collagen is broken down into amino acids in the digestive system. Whether your body uses these amino acids to make collagen depends on several factors—such as whether it has enough co-factors like vitamin C, zinc, manganese, and copper. If your body lacks enough protein, these amino acids will be used for more pressing needs (like supporting your immune system or muscles).

Before reaching for collagen supplements, make sure you’re consuming enough protein and getting enough co-factors to naturally support collagen synthesis.

How Do You Know If You Have a Collagen Deficiency?

Are you experiencing thinning hair, brittle nails, or weak bones? If there’s not enough collagen in your body, you might notice these symptoms. Dry or rough skin can also be a sign of a collagen deficiency, as collagen is one of the skin’s key components—this can even lead to premature wrinkles.

Stiff or painful joints can also be a warning sign. In this case, it’s worth reassessing your diet and nutrient intake.