Beyond Skin Level: The Many Health Benefits Of Collagen

For years, the beauty industry has touted the benefits of collagen in skin care and in combatting the effects of aging.

Collagen is a protein produced by the human body, contributing to the integrity of joints, skin, bones, muscles, and more. However, as we age, it becomes harder for the body to produce collagen, and our existing supply starts to break down, leading to wrinkles and other signs of aging. This has led to a massive business opportunity for the beauty industry.

There is an endless number of collagen-laden skin creams available today. In 2023, these products contributed to a global collagen market size valued at USD 9.76 billion, and this market is anticipated to grow at a compound annual growth rate (CAGR) of 9.6 percent from 2024 to 2030.

This is despite the fact the effects of collagen-laden creams are limited. 

Most research finds topical collagen skincare tends to have a restricted effect — improving fine lines, hydration, and elasticity, but not actually contributing to skin health at the deepest level. This is due to collagen fibers being too large to penetrate the outer layer of the skin. 

While these findings have not slowed down the rollout of topical collagen skincare products, they have brought about a wide array of other alternatives offering to better introduce collagen into the body, primarily in the form of supplements or food products (like drinks).

Additional research, published gradually from the 20th century onwards, has aided the growth of the collagen product market over the years, raising awareness about the importance and role of collagen in body health. 

After all, there is much more to collagen than simply rejuvenating our skin. 

Health benefits of collagen

Collagen comes in 29 varieties (the number identified by scientists so far). Five main types include:

• Type I: Provides structure to skin, bones, tendons, and teeth

• Type II: Supports joint health by forming cartilage

• Type III: Supports muscles, organs, and arteries

• Type IV: Forms basal lamina for filtration and support

• Type V: Important for cell surfaces, hair, and placenta formation

Most supplements include collagen of types I, II, and III, and contribute to many aspects of health.

As collagen is a key component of many of our body’s structures, a healthy supply of it contributes to joint health, reducing pain, and promoting cartilage repair and regeneration. It also helps in treating osteoarthritis and other joint disorders. 

Collagen levels also directly impact bone and muscle integrity, resulting in denser, stronger bones and muscles, and aiding in recovery and maintenance. 

Collagen’s structural nature also contributes to gut health, supporting the integrity of the gut lining, improving the gut barrier function, and reducing inflammation. A similar logic applies to cardiovascular health, as collagen also supports blood vessel structure and function, 

However, it is important to highlight the other benefits of collagen, which include aspects like reducing oxidative stress, therefore contributing to overall cellular health and anti-ageing. This multi-functional protein even holds potential benefits for regulating blood sugar levels and supporting overall metabolic function, cementing itself as an all-around critical building block of the human body.

The different sources of collagen

Collagen used in products and supplements is extracted from different sources, mainly from animals, as plants do not produce it. 

It is most commonly derived from cows as beef is rich in collagen, particularly types I and III, which are beneficial for the skin, bones, and muscles.

Chicken cartilage and bones are also a popular source of this protein as they are high in type II. This is particularly beneficial for joint health.

Fish is another source, obtained mainly from their skin and scales. They are primarily composed of type I collagen, which is known for its high bioavailability and absorption rate.

While plants do not contain collagen, they provide nutrients that support the body's collagen production. Key nutrients include vitamin C (found in citrus fruits, berries, and leafy greens), amino acids (from sources like soy, legumes, and nuts), and copper (in seeds, nuts, and whole grains). Some plant-based supplements combine these nutrients to enhance collagen synthesis.

It’s not as simple as downing a collagen drink or supplement

While collagen is a key component needed to maintain our health and bodily structures, topical collagen products and even collagen supplements and drinks might not be as effective as you think. 

Currently, there is not enough research to prove these booster products will improve the health of skin, hair, or nails. According to the Harvard School of Public Health, “potential conflicts of interest exist in this area because most if not all of the research on collagen supplements are funded or partially funded by related industries that could benefit from a positive study result, or one or more of the study authors have ties to those industries. This makes it difficult to determine how effective collagen supplements truly are and if they are worth their often hefty price.”

Furthermore, it is important to note that collagen cannot be absorbed into the body in its natural form. It must first be broken down into peptides to be absorbed by our digestive system. These can either be broken down further to help form skin, hair, and nails, or they may come together to form collagen that gets deposited in other parts of the body, such as cartilage, bone, muscles, or tendons. As per a piece published by Harvard Health Publishing, no human studies have clearly proven that the collagen you take orally will end up in your skin, hair, or nails.

So, what’s the solution?

How to maintain collagen levels naturally

Maintaining collagen levels is like maintaining any other aspect of health. Surprisingly, the standard lessons apply. 

That means maintaining a healthy, active lifestyle and consuming a balanced diet. For extra measure, you can opt for more protein-rich foods. Other than that? Quit smoking, and limit alcohol intake, as both disrupt the production of collagen. Finally, make sure to protect your skin: always wear protective clothing or apply sunscreen when spending extended periods of time in the sun.

If you’d prefer to steer away from supplements and creams, there are certain foods you can prioritise consuming if you want to boost your collagen levels in a more organic way. Naturally, they include a lot of animal products: beef, bone broth, gelatin, chicken, fish, and even egg whites.  

Ultimately, remember to seek a medical professional in the case of collagen deficiencies or structural issues with your skin, joints, muscles, and other tissues. 

// Harjit Bahia, Co-Founder and Chief MedicalOfficer of ZOI-ME, and Founder and CEO of LONGEVITY-UK