Collagen is a naturally present protein in your body: It makes up about a quarter to a third of our bone structure and provides strength and support. We can find collagen in our skin, bones, muscles, and other tissues, and it plays a crucial role in maintaining the health and strength of these tissues.

Because of its critical role on our overall health, collagen supplements have become increasingly popular. You might have heard of its more common benefit of supporting healthy skin, hair, and nails, but collagen’s potential health benefits go well beyond these.

Here are some of the health benefits of collagen supplements:

1. Collagen improves skin health

Collagen is an essential component of skin, and supplementing with collagen may help improve skin health, elasticity and hydration, reduce the appearance of fine lines and wrinkles, and promote skin health overall.

Research has shown that collagen supplementation can enhance skin health by improving skin elasticity, hydration, and reducing the appearance of fine lines and wrinkles. A study published in Skin Pharmacology and Physiology examined the effects of collagen peptides on skin aging. The results demonstrated that the participants experienced a significant improvement in skin elasticity and moisture content after collagen supplementation.

In pop culture, collagen supplements have gained attention as celebrities and influencers promote their use for maintaining youthful skin. It’s important to note that while collagen can improve skin elasticity, it will be more effective if used within a comprehensive skincare routine that includes adequate sun protection and topical retinoids.

2. Collagen strengthens bones

Collagen is a key component of bones and may help improve bone density and strength, especially in older adults who are at risk for osteoporosis.

A recent study investigated the impact of adding collagen to calcium and vitamin D supplementation on bone health. Postmenopausal women with low bone density were divided into two groups: one group received calcium, vitamin D, and collagen peptides, while the other received only calcium and vitamin D. The study found that the group taking collagen peptides along with calcium and vitamin D showed improved bone mineral density compared to the group taking only calcium and vitamin D. This research supports the potential benefits of collagen supplementation in maintaining bone health.

3. Collagen supports joint health

Collagen is also found in cartilage, the connective tissue that cushions joints. Injuries tend to happen to us more often as we get older. Much of this has to do with the weakening of the collagen that comprises our bones, tendons and ligaments. Supplementing with collagen may help reduce joint pain and inflammation and improve joint mobility.

A study published in the International Journal of Medical Sciences investigated the effects of collagen supplementation on joint pain in athletes. The results indicated that athletes who consumed collagen peptides experienced a reduction in joint pain during physical activity compared to the placebo group. This finding suggests that collagen supplementation can contribute to joint health and injury prevention.

4. Collagen promotes muscle mass

Collagen is an important component of muscle tissue and may help improve muscle mass and strength, especially in older adults who are at risk for muscle loss.

While many foods promote collagen production in your body, like egg whites, dairy, citrus fruits, gelatin, and a variety of protein-rich foods, supplementing your diet may help with the issues listed above. You can add more collagen to your routine with supplements that come in various forms: powder, capsules, liquids, and gummies.

As with any health decision, you should do your research and talk to your healthcare provider before introducing any new supplements to your routine. The Aging Wellness Assessment at Modern Age will give you a deeper understanding of your health, and our clinicians can help you determine how to incorporate collagen and other supplements to your routine in a safe and effective way.