Collagen is a popular topic and a trendy supplement. But what does it do? Do you need it? What does the science say about the benefits of collagen?

Collagen is an abundant protein found in our body to work for our skin, bones, cartilage, eyes, digestive system, and hair. It is a substance that holds our whole body together.

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Let’s dive in together to see what collagen does to our bodies. What are its benefits and side effects?

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The Basics of Collagen

We have made some critical points about collagen to make it simple and easy to understand.

Let’s check to understand things better:

  • Collagen is mainly found in our bones, skin, and connective tissue.
  • As you age, the production of collagen in your body reduces.
  • The decline of collagen in our bodies can also be caused by smoking or exposure to UV light.
  • There is no evidence that cosmetic lotion can aid in increasing collagen in our skin.
  • Collagen helps mend new skin cells or wound sites, known as collagen dressing.

What is collagen?

Collagen is a protein naturally produced in our bodies and is found in skin, muscles, tendons, bones, ligaments, and more. It is produced by fibroblasts and appears as a triple helix structure. Moreover, 30% of the total protein mass in humans comprises collagen.

3 Types of Collagen

Type 1

  • It is the most significant protein type.
  • It helps with our skin’s elasticity and hydration.
  • It helps to prevent fine lines and wrinkles.
  • It adds excellent strength and support to nails, teeth, hair, and bones.

Type 2

  • It is mainly found in cartilage.
  • It greatly supports the health of your spinal discs and eyes.
  • It also helps form the structure of your body.

Types 3

  • It is critical for gut health.
  • It forms the outmost layer of articular cartilage.
  • It helps to support your joints.
  • It is the crucial component of your intestine, muscles, and blood vessels.
What Is Collagen? Health Benefits, Food Sources, Supplements, Types, and More | Everyday Health

7 Benefits of Collagen

There are several health benefits that collagen has in our body.

Let’s check to understand things better:

  • Digestive Aid

Collagen helps your digestive tract heal quickly and helps your body fix the mucous lining. Glycine, found in collagen, helps decrease inflammation and build new tissue in your digestive tract. Therefore, collagen helps digest food better.

Collagen also helps heal a leaky gut and repairs the lining of your digestive system.

  • Improves Skin

As we age, collagen production declines by roughly 1% per year starting in our early 20s and then bumps up to 30% during menopause. Your skin will gradually begin to deteriorate significantly.

On the good side, collagen helps to improve skin by combating wrinkles and fine lines. Collagen also helps to increase the elasticity and regeneration of skin cells.

  • Joint Pain Relief

As we have said earlier, collagen is found in the cartilage between the joints. When collagen production reduces with age, a condition known as osteoarthritis is formed. It causes stiffness and pain in the joints.

A recent study found that 250 people with osteoarthritis felt better after taking 10g of pure collagen peptides every day.

  • Weight Loss

Studies have shown that you can significantly lose weight if you consume collagen peptides with breakfast. Moreover, it also enhances your muscle mass and strength, supporting body fat loss.

  • Boost Metabolism

Your metabolism boosts with the right level of collagen production in your body. As a result, you burn more fat than usual.

  • Strengthen Nails

Collagen protein helps you produce your fingernails, teeth, and hair. Making collagen a part of your diet can help you make your nails stronger.

  • Liver health

Collagen helps your liver detox. It also protects it from foreign substances.

Collagen Side Effects

In many studies, it has been found that collagen is safe to consume, yet there are some potential side effects for our bodies. It includes:

  • If you are allergic to milk or fish, you may end up with an allergic reaction to collagen. It may give rise to a hypersensitivity reaction. Therefore, it is essential to ensure the source of your collagen.
  • It can leave a bad taste in your mouth. Some collagen peptides come in a flavorless and natural form that gives some individuals a horrible taste after consumption. 
  • The high concentration of calcium in marine collagen can increase the level of calcium in the body. It is particularly true in shark cartilage. 

5 Collagen Rich Foods


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Fish contain a large amount of collagen, and it is slightly easier to absorb and digest. It is also the best source for your healthy, glowing skin, derived from marine collagen, like mackerel, salmon, tuna, etc.


The first thing one could ever imagine having for breakfast is a single, hardboiled egg. It’s a good source of protein that improves skin elasticity and regeneration.

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Meat contains a good amount of amino acids that help in building cell growth in the body. It is a prominent source of collagen in the market today containing abundant protein.

Bone Broth

Bone broth is a good source of collagen in the body. It is a health-boosting food for healthier bones. You can use bone broth to make a delicious soup or try other recipes.

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Nuts contain the highest dietary source of collagen protein. You can add your favorite nut to any health drink or smoothie to make it healthier for your body.

The top three collagen supplements

As you age, your body requires collagen supplements to gain potential benefits. It helps to improve skin appearance, strengthen fingernails, aid in joint pain relief, and many other things.

Let’s look at some of the best collagen supplements on the market today:

Vital Proteins Collagen Peptides

Containing 20g of collagen in a double-scope serving, it has both Vitamin C and hyaluronic acid to benefit the skin’s appearance. It is a product that is certified kosher.

Vital Proteins, Collagen Peptides, Unflavored, 1.25 lbs (567 g)

Natural Force Marine Collagen Peptides

It is a marine-derived collagen peptide that is best used for treating hair, nails, and skin. Fish is the only ingredient used in this product. However, if you are allergic to fish, you must avoid it immediately.

Marine Collagen Peptides - Fish Collagen Powder | Natural Force

Trunature Healthy Skin Verisol Collagen

It is a lab-tested, approved product with promising healthy, glowing skin results. It contains 2.5g of collagen per capsule. It is recommended to consume 4 capsules per day to get the desired result. trunature Healthy Skin Verisol Collagen 240 Capsules, Collagen Peptides 2500 mg : Health & Household

Benefits from Hydrolyzed Collagen

Do you know the difference between collagen and hydrolyzed collagen? The hydrolysis collagen process breaks down the collagen into smaller particles known as collagen peptides. It is often used more quickly and easily. 

Let’s look at its potential benefits:

  • easy to digest compared to traditional protein powders.
  • It is a quick-acting agent that is easily absorbed into the body.
  • It improves both skin texture and elasticity.
  • It aids in weight loss management.


To conclude, we can say that collagen is safe to consume. The side effects are relatively mild and negligible. In most adults, collagen consumption poses no risk to health.