What Is Collagen?

Collagen is the most abundant protein in the human body, accounting for around one-third of its total protein. It is a hard, fibrous protein found throughout connective tissues, where it helps provide structure to skin, bones, tendons, cartilage and teeth(1).

The body produces collagen naturally from amino acids obtained through the diet, alongside nutrients involved in normal collagen formation. However, collagen production and the structure of existing collagen can change with age and may also be influenced by lifestyle and environmental factors.

There are 28 identified types of collagen, although types I, II and III are among the most abundant and widely studied in the human body(2). Different collagen types have different structures and are found in different tissues.

Types of Collagen

There are 28 identified types of collagen, with types I, II and III among the most abundant in the human body(2). Each type has a different structure and is found in different tissues throughout the body.

Type I Collagen

Type I is the most abundant form of collagen, accounting for more than 90% of the body's collagen. It is found in tissues including the skin, bones, tendons, ligaments and teeth, where its densely packed fibres provide structure and strength(9).

Type II Collagen

Type II collagen is found primarily in cartilage, including the cartilage within joints. Its structure differs from type I collagen and helps provide the framework and cushioning properties associated with cartilage(10).

Type III Collagen

Type III collagen is found in tissues including blood vessels, muscles and internal organs. It is often present alongside type I collagen and contributes to the structure of a range of softer and more flexible tissues(11).

What Does Collagen Do in the Body?

Collagen is a structural protein found throughout the body. Different types of collagen form part of skin, bones, cartilage, tendons, ligaments, muscles, blood vessels and other connective tissues.

In the skin, collagen is an important component of the dermis and contributes to its structure and strength. In bones, collagen forms part of the structural framework of bone tissue, while collagen within cartilage contributes to its physical structure. Collagen is also present in muscle tissue and forms part of the structure of blood vessels.

What Does Research Say About Collagen Supplements?

Research into collagen supplementation has explored a number of areas, including skin, joints, bones and musculoskeletal health. However, findings vary depending on the type of collagen used, the amount taken, the study population and the outcome being measured.

Skin

Research has investigated oral collagen supplements in relation to skin ageing, hydration and wrinkles. Some clinical studies and reviews have reported improvements in measures such as skin hydration and wrinkle appearance, although results should be interpreted in the context of the specific collagen preparations and study designs used(3).

Joints

Collagen supplementation has also been studied in relation to joint health, including osteoarthritis. Research has examined different forms and compositions of collagen, with some studies reporting changes in measures of joint discomfort and function(4).

Bones and Musculoskeletal Health

Research has explored collagen peptides in relation to bone and musculoskeletal health. Studies include work involving postmenopausal women and research examining the potential role of collagen protein alongside physical activity(12,13).

Heart Health

Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body. Some studies suggest that collagen supplementation may help prevent atherosclerosis(14).

Top Ten FAQs - Collagen

What is collagen?

Collagen is the most abundant protein in the human body, accounting for around one-third of its total protein. It is a major structural component of skin, bones, tendons, cartilage and other connective tissues(1).

What are the different types of collagen?

There are 28 identified types of collagen, although types I, II and III are among the most abundant in the human body(2). Type I is widely found in skin, bones, tendons and ligaments, type II is primarily associated with cartilage, and type III is found in tissues including blood vessels, muscles and internal organs.

What happens to collagen as we age?

Collagen production and structure change naturally with age. These changes can become particularly noticeable in the skin, where reduced collagen is associated with changes in firmness and elasticity and the development of visible signs of ageing such as wrinkles(3).

What is hydrolysed collagen?

Hydrolysed collagen is collagen that has been broken down into smaller fragments known as collagen peptides. This is a common form used in collagen supplements(16).

What is the difference between bovine and marine collagen?

The main difference is their source. Bovine collagen is derived from cattle, while marine collagen is generally derived from fish. Different sources can also provide different proportions and types of collagen, so it's useful to check both the source and collagen types when comparing supplements.

Can collagen supplements help with joint pain?

Research has investigated collagen supplementation in relation to joint health, including osteoarthritis. Some studies have reported changes in measures of joint discomfort and function, although results can vary according to the type and composition of collagen used(4).

What are the potential side effects of collagen supplements?

Collagen supplements are generally considered well tolerated, although reported side effects can include digestive discomfort, an unpleasant taste and headaches(5). People with food allergies should also check the source and other ingredients before choosing a collagen supplement.

Is collagen vegan?

No. Collagen itself is derived from animal sources and is therefore not vegan or vegetarian. Products described as vegan collagen-support or collagen-building supplements do not contain traditional animal-derived collagen and instead typically provide nutrients involved in the body's own collagen production.

Can collagen supplements support hair and nails?

Research into collagen supplementation for hair and nails is still developing. Studies have investigated specific collagen peptides in relation to brittle nails, while other research into hair has included laboratory and animal models, so further human research is needed before firm conclusions can be drawn(6,7).

What should I look for when choosing a collagen supplement?

Consider the source of the collagen, the collagen types provided, the amount per serving and whether the collagen is hydrolysed. It's also worth checking the full ingredient list, any additional nutrients included in the formula and whether the product is suitable for your dietary requirements.

Collagen and Ageing

Collagen production changes naturally as we age. These changes can become particularly noticeable in the skin, where reduced collagen is associated with changes in firmness and elasticity and the development of visible signs of ageing such as wrinkles(3).

Lifestyle and environmental factors may also affect collagen over time. Exposure to ultraviolet radiation and smoking are among the factors associated with collagen breakdown, making overall lifestyle an important part of looking after skin and connective tissues as we age.

Supporting Normal Collagen Formation

The body produces collagen naturally using amino acids obtained through the diet, alongside nutrients required for normal collagen formation. A varied, balanced diet can therefore provide many of the nutritional building blocks involved in this process.

Diet and Vitamin C

Protein-rich foods provide amino acids that the body can use to make proteins, including collagen. Vitamin C also has an important role, contributing to normal collagen formation for the normal function of skin, cartilage and bones.
Foods containing vitamin C include citrus fruits and a wide variety of other fruits and vegetables. Research has also investigated the relationship between vitamin C and type I collagen synthesis(15).

Collagen Supplements

Collagen supplements provide collagen from external sources and are available in several forms. Many contain hydrolysed collagen, also known as collagen peptides, where collagen has been broken down into smaller peptide fragments(16).

Collagen supplements can also differ according to their source. Bovine collagen is derived from cattle, while marine collagen is generally derived from fish. The collagen types and composition can therefore differ between products, making the source, type and amount of collagen useful things to consider when comparing supplements.

Food Sources of Collagen

Collagen occurs naturally in animal connective tissues. Bone broth, which is produced by simmering animal bones and connective tissues, can contain collagen and collagen-derived proteins. However, its composition can vary considerably depending on the ingredients and preparation method.

Potential Side Effects and Suitability

Collagen supplements are generally considered well tolerated, although reported side effects can include digestive discomfort, an unpleasant taste and headaches(5).

Because collagen supplements are commonly derived from animal sources, it's important to check where the collagen comes from. People with food allergies should pay particular attention to the source and other ingredients in a product, particularly with marine collagen derived from fish.

Traditional collagen itself is animal-derived and is therefore not suitable for vegan or vegetarian diets. Products marketed as vegan “collagen” or collagen-support products do not contain animal-derived collagen and instead typically provide nutrients intended to support the body's own collagen production.

The Bigger Picture

Collagen is the most abundant protein in the human body and forms an important structural component of skin, bones, cartilage and other connective tissues. While the body produces collagen naturally, its production and structure change throughout life, particularly as we age.

A varied, balanced diet provides the protein, amino acids and nutrients the body needs for normal physiological processes, including collagen formation. Vitamin C has a recognised role in this process, contributing to normal collagen formation for the normal function of skin, cartilage and bones.

Collagen supplements provide another dietary source of collagen and are available in different forms, types and sources. When choosing one, consider the amount of collagen per serving, whether it is hydrolysed, its animal source, the collagen types provided and any additional nutrients included in the formula.

Lily & Loaf Hydrolysed Collagen+ provides 8,700mg of hydrolysed bovine collagen peptides per daily serving, supplying type I and III collagen alongside 96mg of vitamin C.

Shop Hydrolysed CollagenOur 90-Day Money-Back Guarantee

Collagen: A Comprehensive Guide

References

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  2. Wang H. A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers (Basel). 2021;13(22):3868. doi:10.3390/polym13223868
  3. Al-Atif H. Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatol Pract Concept. 2022;12(1):e2022018. doi:10.5826/dpc.1201a18
  4. Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023;15(6):1332. doi:10.3390/nu15061332
  5. Martini N. Collagen supplements. J Prim Health Care. 2019;11(4):385-386. doi:10.1071/HC15947.
  6. Hwang SB, Park HJ, Lee BH. Hair-Growth-Promoting Effects of the Fish Collagen Peptide in Human Dermal Papilla Cells and C57BL/6 Mice Modulating Wnt/β-Catenin and BMP Signaling Pathways. Int J Mol Sci. 2022;23(19):11904. doi:10.3390/ijms231911904
  7. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16(4):520-526. doi:10.1111/jocd.12393
  8. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
  9. Naomi R, Ridzuan PM, Bahari H. Current Insights into Collagen Type I. Polymers (Basel). 2021;13(16):2642. doi:10.3390/polym13162642
  10. Bakilan F, Armagan O, Ozgen M, Tascioglu F, Bolluk O, Alatas O. Effects of Native Type II Collagen Treatment on Knee Osteoarthritis: A Randomized Controlled Trial. Eurasian J Med. 2016;48(2):95-101. doi:10.5152/eurasianjmed.2015.15030
  11. Kuivaniemi H, Tromp G. Type III collagen (COL3A1): Gene and protein structure, tissue distribution, and associated diseases. Gene. 2019;707:151-171. doi:10.1016/j.gene.2019.05.003
  12. Zdzieblik D, Oesser S, König D. Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. J Bone Metab. 2021;28(3):207-213. doi:10.11005/jbm.2021.28.3.207
  13. Holwerda AM, van Loon LJC. The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review. Nutr Rev. 2022;80(6):1497-1514. doi:10.1093/nutrit/nuab083
  14. Tomosugi N, Yamamoto S, Takeuchi M, et al. Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. J Atheroscler Thromb. 2017;24(5):530-538. doi:10.5551/jat.36293
  15. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018;6(10):2325967118804544. doi:10.1177/2325967118804544
  16. León-López A, Morales-Peñaloza A, Martínez-Juárez VM, Vargas-Torres A, Zeugolis DI, Aguirre-Álvarez G. Hydrolyzed Collagen-Sources and Applications. Molecules. 2019;24(22):4031. doi:10.3390/molecules24224031

This guide has been fact-checked by Brittany Lubeck, a Registered Dietitian Nutritionist with expertise in Clinical Nutrition. The information provided is based on current scientific research and regulatory guidelines.