What is Collagen? Benefits, Types, Uses and Symptoms of Deficiency

by Abbas Jahangir · October 9, 2024

What are the benefits of collagen?

Collagen is a strengthening and structuring protein that is found in the body but its production decreases with age. Collagen benefits include; increasing skin elasticity and firmness, supporting joint health, maintaining bone density and increasing muscle mass. Collagen also contributes to digestive health and helps strengthen hair and nails. Scientific studies show that collagen supplements slow down skin aging and reduce joint pain.

The question “What does collagen mean?” is a topic that many people wonder about. In this content, we will share with you scientific studies and explanations about what collagen is and what it does.

What is Collagen?

Collagen is one of the most abundant insoluble fibrous proteins in the human body and is the main building block of connective tissues. It provides strength to tissues by acting in bones, muscles, skin, ligaments and tendons . Collagen is synthesized by cells called fibroblasts. There are various types in the human body, the most common types of collagen are: Type I, II and III.

Collagen has a triple helix structure formed by the combination of three polypeptide chains. Thanks to this structure, collagen provides high tensile strength and gives flexibility to tissues.

Study: Gay, S., & Miller, E. J. (1983). Overview: What is collagen, what is not.

Findings: This study focuses on current knowledge of the function, chemistry, and structure of collagen, with the aim of defining more precisely the parameters by which a protein can be recognized as collagen.

Source: Ultrastructural Pathology.

Collagen Benefits: What Does It Do?

Collagen is effective in various structures such as skin, bone, cartilage, muscles and tendons. The general benefits of collagen are as follows:

It gives elasticity to the skin.
Increases the flexibility and durability of joints.
It protects bone structure and increases mineral density.
Protects and increases muscle mass.
Strengthens hair and nails against breakage.
It supports intestinal health.
It protects cardiovascular health.
It renews skin cells and rejuvenates the skin.
Tightens the skin; prevents the formation of wrinkles.
It ensures blood clotting.
It supports the formation of blood vessels and lymph nodes.
It delays hair graying.
It strengthens teeth and gums.
It increases the functioning and endurance of organs.
It accelerates the healing of wounds.
It strengthens the immune system.

Gives Elasticity to the Skin

Collagen draws attention with its benefits to the skin. It can prevent the formation of wrinkles or fine lines by preserving the elastic structure and firm appearance of the skin.

As we age, collagen production decreases, which can lead to sagging skin and wrinkles. Collagen supplements can help increase skin moisture levels, giving it a more youthful appearance.

Study: Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis.

Findings: This study found that oral intake of collagen peptides reduced skin wrinkles and increased dermal matrix synthesis.

Source: Skin pharmacology and physiology.

Increases the flexibility and durability of joints

Collagen, the main component of cartilage, provides flexibility and durability to joints. In bones, it can contribute to the mineralization process.

Collagen may increase bone density and reduce the risk of fractures. Collagen supplements may have positive effects on joint/bone diseases such as osteoarthritis and osteoporosis.

Study: Clark, KL, Sebastianelli, W., Flechsenhar, KR, Aukermann, DF, Meza, F., Millard, RL, … & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain.

Findings: This study found that collagen hydrolysate relieves joint pain and reduces activity-related joint pain in athletes.

Source: Current medical research and opinion.

Protects Bone Structure and Increases Mineral Density

Collagen provides significant benefits to bone health. It helps increase bone density by maintaining the structural integrity of bones and prevents bone fractures. Various scientific studies have shown that collagen supplements increase bone density and have protective effects against bone diseases such as osteoporosis .

Scientific Study: A 2018 study found that collagen peptides increased bone mineral density and improved bone metabolism in postmenopausal women. This suggests that collagen is an important component that supports bone health.

Maintains and Increases Muscle Mass

As a structural component of muscle tissue, collagen can help maintain and increase muscle mass. It can increase overall muscle strength and endurance, particularly by preventing the loss of muscle mass that occurs with aging.

Source: Zdzieblik, D., Oesser, S., Gollhofer, A., König, D., & Kreuter, H. (2015). Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides.

Findings: This study proved that collagen peptide supplements reduced knee joint discomfort and improved overall physical performance.

Source: Journal of the International Society of Sports Nutrition.

Strengthens Hair and Nails Against Breakage

Collagen helps hair grow stronger and shinier without breaking; while it can help nails grow faster and be resistant to breakage. It can also reduce hair loss and strengthen the structure of nails.

Study: Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study.

Findings: This study found that collagen supplements have positive effects on skin moisture, elasticity and nail health.

Source: Nutrients.

Supports Intestinal Health

Collagen may help prevent conditions like leaky gut syndrome by maintaining the integrity of the intestinal lining. Collagen amino acids may also help regenerate and repair intestinal cells.

Study: Minaguchi, J., Koyama, Y.I., Meguri, N., Hosaka, Y., Ueda, H., Kusubata, M., … & Takehana, K. (2005). Effects of ingestion of collagen peptide on collagen fibrils and glycosaminoglycans in Achilles tendon.

Findings: Collagen peptides have been shown to support intestinal health by affecting collagen fibrils and glycosaminoglycans in connective tissue.

Source: Journal of nutritional science and vitaminology.

Protects Cardiovascular Health

Collagen may contribute to heart health by maintaining the structural integrity of arteries. Collagen in artery walls may increase the flexibility and durability of blood vessels.

Collagen may help regulate blood pressure. A lack of collagen can lead to hardening of the arteries, increasing the risk of cardiovascular disease.

Study: Matsumoto, H. (2006). Clinical effects of fish type I collagen hydrolysate on skin properties.

Findings: This study has proven that collagen supplements have positive effects on arterial health.

Source: ITE Letters.

Renews Skin Cells, Rejuvenates Skin

Collagen can help new cells form to replace dead skin cells. It reduces or delays signs of aging by increasing skin elasticity and moisture. With this feature, it can improve the overall appearance of the skin.

Study: Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis.

Findings: The study revealed that collagen peptides increase skin cell renewal and improve the overall appearance of the skin.

Source: Skin pharmacology and physiology.

Tightens Skin, Prevents Wrinkle Formation

Collagen can help maintain skin firmness and prevent wrinkles from forming as we age.

Study: Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis.

Findings: This study argues that collagen peptides reduce skin wrinkles.

Source: Skin pharmacology and physiology.

Provides Blood Clotting

Collagen can stop bleeding by enabling blood clotting in case of damage to blood vessels.

Study: Ricard-Blum, S. (2011). The collagen family.

Findings: This article details the role of collagen in the blood clotting process.

Source: Cold Spring Harbor perspectives in biology.

Supports the Formation of Blood Vessels and Lymph Nodes

Collagen can contribute to the healthy functioning of the circulatory system by ensuring the structural integrity of blood vessels and lymph nodes.

Study: Kielty, CM, Sherratt, MJ, & Shuttleworth, CA (2002).Elastic fibres.

Findings: Scientific study has revealed in detail the role of collagen in the formation of blood vessels and lymph nodes.

Source: Journal of cell science.

Delays Hair Graying

Collagen can delay graying of hair by protecting hair health. It can strengthen hair by supporting the transportation of nutrients and oxygen to the hair follicles.

Study: Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study.

Findings: The positive effects of collagen supplements on hair health are highlighted in this study.

Source: Nutrients, 11(10), 2494.

Strengthens Teeth and Gums

Collagen can increase the durability of the gums, help prevent gum disease, and strengthen the roots of the teeth.

Study: Bostanci, N., & Belibasakis, GN (2012). Porphyromonas gingivalis: an invasive and evasive opportunistic oral pathogen.

Findings: This article examines the role of collagen in periodontal health.

Source: FEMS microbiology letters.

Increases the Functioning and Endurance of Organs

Collagen can maintain the structural integrity and durability of organs. It can contribute to the functioning of organs by strengthening the connective tissues around internal organs.

Study: Shoulders, MD, & Raines, RT (2009). Collagen structure and stability.

Findings: This article discusses the effects of collagen on the structural integrity of organs.

Source: Annual Review of Biochemistry.

Accelerates Wound Healing (Type 1 Collagen)

The clearest answer to the question of what type 1 collagen does is that it plays an important role in the wound healing process. Type 1 collagen can create or heal new tissue thanks to its fibers during the process of wound closure and tissue reconstruction.

Study: Shoulders, MD, & Raines, RT (2009). Collagen structure and stability.

Findings: In this study, the role of Type 1 collagen in the wound healing process was investigated.

Source: Annual review of biochemistry.

Strengthens the Immune System (Type 2 Collagen)

The answer to the question of what type 2 collagen does is that it strengthens the immune system. Type 2 collagen can help prevent autoimmune diseases and inflammation.

Study: Trentham, D. E. (1985). Immune response to collagen. In Immunology of Rheumatic diseases (pp. 301-323).

Findings: In this study, the positive effects of Type 2 collagen on the immune system were detailed.

Source: Boston, MA: Springer US.

Collagen Usage According to Age

The use of collagen may vary depending on age and different needs and goals. Below is a breakdown of collagen use by different age groups:

Collagen loss may gradually occur from the age of 30. A daily dose of 2.5 to 5 grams can be determined.
Collagen loss accelerates between the ages of 40 and 50 , so regular collagen use is recommended to maintain skin health, joint function and bone density. A daily dose of 5 to 10 grams can be determined.
After the age of 60, collagen production decreases significantly, so collagen supplements become more important to prevent skin aging and bone fractures. A daily dose of 10 to 15 grams can be determined.

Age Range	Collagen Loss Condition	Recommended Daily Dose
From 30 years old	Collagen loss develops gradually	2.5 – 5 grams
Age range 40-50	Collagen loss accelerates	5 – 10 grams
Age 60 and above	Collagen production decreases significantly	10 – 15 grams

Collagen side effects may occur due to excessive intake or allergies.

Get support from a specialist doctor to determine the appropriate dosage for you before use.

What are the Types of Collagen?

Collagen types are classified according to their molecular structure and function. Each is found in specific tissues. Collagen has 28 different types. The first 4 types are as follows:

Type 1 Collagen

Type 1 collagen is the most abundant type of collagen in the body. It is the main component of skin, bones, tendons, ligaments, and cornea . It also forms strong, flexible fibers and maintains the structural integrity of tissues.

Study: Shoulders, MD, & Raines, RT (2009). Collagen structure and stability.

Findings: The structural properties and biological functions of type 1 collagen are detailed.

Source: Annual review of biochemistry.

Type 2 Collagen

Type 2 collagen is a type of collagen found densely in cartilage tissue. It is beneficial for joint health and is used in the treatment of joint diseases such as osteoarthritis . Type 2 collagen increases shock absorption and flexibility in joints, helps joint mobility and can reduce joint pain.

Study: Eyre, DR, Weis, MA, & Wu, JJ (2006). Articular cartilage collagen: an irreplaceable framework.

Findings: The role of type 2 collagen in cartilage tissue and its effects on joint health were investigated.

Source: Euro Cell Mater.

Type 3 Collagen

Type 3 collagen, together with Type 1 collagen, can exist in the body and maintain the structural integrity of blood vessels, internal organs and skin .

Study: Ricard-Blum, S. (2011). The collagen family.

Findings: In this article, the structural properties and biological functions of Type 3 collagen are discussed.

Source: Cold Spring Harbor perspectives in biology.

Type 4 Collagen

Type 4 collagen is the main component of basement membranes and forms the supporting structures beneath cells . Type 4 collagen performs filtration functions in the kidneys and blood vessels.

Study: Timpl, R., & Brown, J. C. (1994). The laminins.

Findings: The role and biological functions of type 4 collagen in basement membranes are described in detail.

Source: Matrix biology.

Symptoms of Collagen Deficiency

With the age of 20-30, the natural collagen in the body begins to decrease by 1-1.5 percent. This deficiency can manifest itself with various symptoms. The symptoms of collagen deficiency are as follows:

Wrinkles, fine lines and sagging may begin on the skin.
Joint pain and limited movement in the joints may occur.
Thinning, breakage and loss of hair may be observed.
Nails may become brittle or grow slowly.
Digestive problems may occur.

Study: Neil-Dwyer, G., Bartlett, J.R., Nicholls, AC, Narcisi, P., & Pope, FM (1983). Collagen deficiency and ruptured cerebral aneurysms: a clinical and biochemical study.

Findings: The symptoms of collagen deficiency are discussed in detail.

Source: Journal of neurosurgery.

How to Prevent Collagen Loss?

To prevent collagen loss and support the body’s natural collagen production, some precautions must be taken:

Vitamin C, zinc, copper and amino acids can increase collagen production. Healthy food groups containing these ingredients should be consumed regularly and in moderation.
UV rays can accelerate skin aging by breaking down collagen fibers in the skin. Therefore, wearing sunscreen and avoiding excessive sun exposure, including wearing a hat, can help prevent collagen loss.
Healthy lifestyle habits such as regular exercise, adequate sleep, and avoiding stress can contribute to collagen production.
It is important to avoid smoking as cigarette smoke can negatively affect collagen production.

Study: Varani, J., Dame, M.K., Rittie, L., Fligiel, SE, Kang, S., Fisher, G.J., & Voorhees, J.J. (2006). Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation.

Findings: This article discusses the effects of aging and lifestyle factors on collagen production.

Source: The American journal of pathology.

Ways to Increase Collagen in the Body

There are several ways to activate collagen tissue:

Consuming collagen-rich foods (such as bone broth, chicken skin, fish and egg whites),
Taking collagen supplements (It is available in the form of hydrolyzed collagen peptides and is easy to digest.),
Turn to the guards that protect from the sun,
Increasing the amount of fluid consumed daily,
Taking supplements of vitamins and minerals such as vitamin C, zinc and copper are among the ways to increase collagen in the body.

Study: Gelse, K., Pöschl, E., & Aigner, T. (2003). Collagens—structure, function, and biosynthesis.

Findings: This article details the functions of vitamins and minerals that play a role in collagen synthesis.

Source: Advanced drug delivery reviews.

Collagen Supplements

Collagen supplements are a popular way to increase natural collagen levels in the body. These supplements come in the form of hydrolyzed collagen peptides , which can increase their digestibility and bioavailability. Hydrolyzed collagen is collagen that has been broken down into smaller peptides and is easier to digest.

While type 1 collagen supplements support skin, hair and nail health; type 2 collagen supplements target joint and cartilage health.

Study: Clark, KL, Sebastianelli, W., Flechsenhar, KR, Aukermann, DF, Meza, F., Millard, RL, … & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain.

Findings: This article discusses the health effects of different collagen supplements.

Source: Current medical research and opinion.

Get advice from your healthcare professional about collagen supplements and their use.

Frequently Asked Questions About Collagen

What Does Type 1, Type 2 and Type 3 Collagen Mean?

Type 1 Collagen: It is the most abundant collagen in the body.
Type 2 Collagen: It is the type found in cartilage tissue.
Type 3 Collagen: It plays a role in the structural integrity of blood vessels, internal organs and skin.

Why Drink Collagen Before Bed?

Collagen is consumed before going to bed at night because the body repairs and renews itself during sleep.

What to Consider When Buying Collagen?

When buying collagen, attention should be paid to the product’s ingredient list. Hydrolyzed collagen peptides are easier to digest and have higher bioavailability.

Does Collagen Make You Sleepy?

Collagen supplements do not directly help you sleep. However, some people report that taking collagen has positive effects on your overall well-being. This may indirectly improve your sleep quality.

How to Detect Collagen Deficiency?

Collagen deficiency can manifest itself with symptoms such as wrinkles on the skin, joint pain, hair loss and digestive problems. Blood tests and doctor evaluations are necessary to more accurately determine the deficiency.

Does Collagen Make You Gain Weight?

Collagen supplements do not directly cause weight gain. Collagen is rich in protein and can support muscle mass in the body; it is not directly associated with weight gain.

Does Collagen Cause Edema?

Collagen supplements generally do not cause edema. However, some people may have individual allergic reactions to collagen supplements.

What is Natural Collagen?

Natural collagen is an important protein that contributes to the integrity of different tissues in the body.