What is collagen and why is it important?
Collagen is the most abundant protein in the human body. It is literally the glue that holds us together. The name "collagen" comes from the Greek word kólla, meaning "glue," because collagen was once used to make glue by boiling animal skins and bones. In our bodies, it acts as a structural glue that provides strength and elasticity to our skin, hair, nails, bones, joints, and connective tissues. If you compare your body to a house, collagen is the framework and the supporting beams. It gives tissues their tensile strength, and some collagen fibers are, gram for gram, even stronger than steel. Without collagen, we would literally fall apart.
Our ancestors consumed plenty of collagen through foods such as skin, cartilage, and bone broth. Think of the nose-to-tail diet: every part of the animal was used. Today, we mainly eat lean muscle meat such as chicken breast or steak and much less of the collagen-rich parts of the animal. As a result, many people consume very little collagen through their diet. This is probably one reason why collagen supplements have become so popular. Over the past decade, the collagen market has grown explosively into a multi-billion-dollar industry.
Collagen in the skin
Approximately 75% of the dry weight of our skin consists of collagen. It is the protein responsible for the skin's structure and firmness. As we age, our bodies produce less collagen, and the collagen we already have gradually breaks down. Collagen peptides provide both the building blocks and the signals for your body. The broken-down collagen fragments (peptides) quickly enter the bloodstream.
Are collagen peptides always advisable?
Even if you regularly consume bone broth or connective tissue-rich meat products, collagen supplementation may still be beneficial. Homemade bone broth is essentially a natural collagen supplement because it is rich in gelatin. However, not everyone enjoys it or has time to prepare it. In addition, gelatin can be difficult for some people to digest, especially if they have digestive issues. In such cases, a supplement can be a practical alternative.
Collagen is not a complete protein
Collagen contains few essential amino acids such as leucine and no tryptophan at all. If you do a lot of strength training, you will still need other protein sources such as whey protein or muscle meat. Nevertheless, collagen remains important. Glycine, which makes up about one-third of collagen, helps maintain a healthy balance of the amino acid methionine.
Not all collagen supplements are the same
Quality is crucial. Look for terms such as hydrolyzed collagen, collagen hydrolysate, or collagen peptides. This means the collagen from skin or bones has been broken down with enzymes into smaller fragments, making it easier to absorb. Whole, longer collagen molecules, such as those found in gelatin, are too large to be efficiently absorbed unless heated.
Collagen peptides with an average molecular weight of approximately 2–3 kilodaltons (kDa) are considered optimal. They dissolve well in liquids, are rapidly absorbed, and have biological activity. A small percentage of collagen peptides remain intact and function as signaling molecules, while the remainder is absorbed as individual amino acids. Both forms are valuable.
The standard recommended dosage is 5–10 grams per day. For specific indications, up to 20 grams per day may be used. It is important to understand that collagen does not have an immediate effect. It often takes around eight weeks or longer before noticeable results occur. Therefore, take it daily for at least three months before evaluating its effectiveness.
Collagen powder: simple but effective
From both an economic and practical perspective, collagen powder is the best choice as a dietary supplement. It allows you to easily consume higher doses such as 5–20 grams. Mix it into drinks or even yogurt to enrich your daily diet with collagen peptides.
Why choose grass-fed collagen?
Collagen is produced from animal by-products such as skin, bones, or scales. Grass-fed cattle eat their natural diet of grass and generally receive fewer medications. This is better for the animals, your health, and the environment. Well-managed grazing also supports natural ecosystems and helps store CO₂ in the soil.
Collagen from wild-caught marine fish
Collagen from wild-caught marine fish is an excellent choice if you do not wish to consume beef. Marine collagen generally contains type I collagen and is made from fish skin. Choose collagen made from wild-caught fish rather than farmed fish. It is also important that the final product is tested for heavy metals. Marine collagen of European origin must comply with strict European food safety standards.
Is collagen safe?
Collagen use carries virtually no risks for healthy individuals. Children and older adults can also take collagen daily. Even at higher dosages, side effects are rare. If you are allergic to beef or fish, or if you have a medical protein restriction such as kidney disease, exercise extra caution and consult a healthcare professional before using collagen hydrolysate supplements.
Collagen vs. gelatin vs. bone broth
Gelatin is partially broken-down collagen. Bone broth contains gelatin, minerals, and other compounds such as glucosamine. If you regularly drink bone broth and follow a nose-to-tail dietary pattern, you may not need additional collagen. Nevertheless, many people choose to combine both sources: collagen from food and collagen supplements.
