Collagen is a structural protein that’s crucial for healthy connective tissue—and that your body produces all on its own.
Collagen powders are among the most popular supplements, especially among beauty and sports fans. But do you really need to take collagen in powdered or capsule form? The answer is no. The human body can produce collagen on its own—as long as it gets the right building blocks. Here, we explain what collagen is, why it’s important, and what your body needs to produce it.
At a Glance
Collagen is a structural protein that’s crucial for healthy connective tissue. Without it, your skin would lose its elasticity.
It also strengthens bones and joints and plays a vital role in the health of your tendons, cartilage, and ligaments.
To support collagen production, focus on protein, vitamin C, zinc, manganese, and copper in your diet or through supplements.
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:
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.
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:
To support your body’s collagen production, focus on two key areas:
Foods high in vitamin C include:
Additionally, co-factors such as zinc, copper, and manganese are essential for collagen production.
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:
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.
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.
