Collagen is the most abundant protein in the human body. It is the main component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles. Collagen has many important functions, including providing your skin with structure and strengthening your bones. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles. Some people use collagen supplements to try to counteract this decline in collagen production. But there are also several ways you can help boost your body’s absorption and use of the collagen you consume – whether from food sources or supplements.
What is collagen?
Collagen is the most plentiful protein in mammals, making up about one-third of the protein in the human body. It’s found throughout the body – in your bones, muscles, skin, tendons, ligaments, blood vessels, digestive system and more. Collagen fibers provide structure and strength to the tissues they are found in.
There are at least 16 types of collagen in the human body, but around 90% consist of types I, II, and III:
- Type I: This is the most abundant type of collagen in the body. It provides structure to skin, bones, tendons and ligaments.
- Type II: Primarily found in cartilage, the vitreous humor of the eye and in joint surfaces.
- Type III: Supports the structure of muscles, blood vessels and organs.
Collagen fibrils (tiny collagen fibers) are made up of three long protein chains twisted together into a triple-helix structure. This unique structure gives collagen tensile strength while still being flexible. Collagen also provides cushioning and support between other body tissues.
In addition to providing structure, collagen also plays an important role in the growth and development of cells and tissues. It interacts with cells directly through cell receptors and indirectly by binding with other matrix proteins like elastin and fibronectin that signal to cells.
Why collagen levels decline with age
Collagen production declines naturally as part of the aging process. This decline begins around age 25 but becomes more noticeable in the 40s and beyond.
Some of the reasons collagen production declines with age include:
- Cells produce less collagen – Fibroblast cells in the skin produce less collagen as they age.
- Lower nutrient absorption – Nutrient absorption becomes less efficient with age, meaning less amino acids available for collagen synthesis.
- Decreased antioxidant levels – Antioxidants help defend against free radicals that break down collagen.
- Enzyme inhibition – An enzyme called prolidase is important for recycling proline (an amino acid in collagen). Prolidase activity decreases as we get older.
- Hormone changes – Estrogen and dehydroepiandrosterone (DHEA) help boost collagen production. Levels of these hormones decline with age.
- Lifestyle factors – Smoking, too much sun exposure and high sugar intake can all degrade collagen.
This natural decline in collagen leads to common signs of aging like fine lines, wrinkles, brittle nails, weaker bones and joints, digestive issues, and sagging skin. But the good news is there are steps you can take to help counteract this decline!
What affects collagen absorption in the body?
Collagen must be absorbed efficiently from your digestive tract to provide benefits throughout the body. There are several factors that affect how well collagen is absorbed:
- Amino acid composition – Collagen is made of three key amino acids: glycine, proline and hydroxyproline. Having collagen that contains adequate amounts of these amino acids is important.
- Molecular weight – Smaller collagen peptides (2,000-5,000 Da molecular weight) are absorbed more efficiently than larger proteins.
- Enzymes – Digestive enzymes like proteases break collagen down into absorbable amino acids.
- Bioavailability – This refers to how efficiently collagen can enter your bloodstream intact to provide benefits.
- Dose – Consuming adequate amounts is important, with studies typically using 2.5-10 grams per day.
- Timing – Taking collagen on an empty stomach may promote better absorption.
Making sure your collagen supplement contains highly bioavailable, hydrolyzed collagen peptides can help maximize absorption. But certain lifestyle factors also come into play…
How to boost collagen absorption
Research shows that only a small amount of orally administered collagen is actually absorbed intact and used by the body. But the good news is that collagen mainly provides benefits by providing your body the building blocks it needs – in the form of amino acids. Your body efficiently absorbs and uses these amino acids to make its own collagen.
That said, there are several evidence-based ways you can help boost your body’s absorption and use of supplemental collagen to maximize its anti-aging and joint benefits:
Choose the right form of collagen
Not all collagen supplements are created equal when it comes to absorption. The two main types are:
- Hydrolyzed collagen (collagen peptides) – Collagen that has been enzymatically broken down into small peptides for better absorption. Peptides are typically 2,000-5,000 Da molecular weight.
- Undenatured collagen (native collagen) – Collagen in its intact molecular form, usually around 300,000 Da molecular weight.
Research clearly shows that collagen peptides or hydrolyzed collagen offers superior absorption compared to undenatured collagen:
- A study in the Journal of Agricultural and Food Chemistry found collagen peptide absorption to be up to 12 times higher than absorption of native collagen.1
- Another study found about 90% of small collagen peptides were absorbed compared to only 10% of intact collagen molecules.2
Hydrolyzed collagen peptides are broken down into a form closer to the individual amino acids your body can efficiently absorb. Look for a supplement that specifically contains bioavailable collagen peptides.
Take collagen on an empty stomach
Consuming collagen supplements with food may interfere with optimal absorption. One study found taking collagen on an empty stomach increased blood amino acid levels by about 30% compared to taking it with a high protein meal.3
Taking your collagen supplement first thing in the morning or right before bed on an empty stomach can help maximize absorption.
Combine it with vitamin C
Vitamin C has been shown to play an important role in collagen synthesis. It acts as a cofactor for enzymes involved in cross-linking collagen fibers, which provides strength and stability.4
Vitamin C may also enhance collagen absorption. One study reported a 6-fold increase in hydroxyproline (an amino acid in collagen) absorption when participants took vitamin C along with gelatin (a form of collagen).5
Consider taking your collagen supplement along with vitamin C – such as drinking collagen powder blended into fruit juice or a smoothie. Combining vitamin C from foods or supplements can help boost collagen synthesis and absorption.
Include collagen-boosting foods
In addition to supplements, making sure your diet contains foods that support collagen production can also help increase collagen levels throughout the body. Important collagen-boosting nutrients to focus on include:
- Vitamin C – Citrus fruits, berries, bell peppers, broccoli
- Copper – Oysters, nuts, seeds, lobster, leafy greens
- Manganese – Nuts, legumes, seeds, whole grains, leafy greens
- Zinc – Oysters, red meat, poultry, beans, nuts
- Silica – Asparagus, leeks, green beans, strawberries, cucumber
A healthy, balanced diet provides building blocks your body needs to maintain collagen production. Focus on getting plenty of fruits, veggies, quality proteins and anti-inflammatory fats.
Avoid collagen-damaging habits
Unhealthy lifestyle factors can increase free radical damage and inflammation that breaks down collagen. Limiting these collagen-depleting habits can support better absorption of collagen supplements:
- Quit smoking or limit smoke exposure
- Practice sun safety and wear protective clothing/sunscreen
- Reduce refined sugar intake that can trigger advanced glycation end products (AGEs)
- Limit alcohol intake that can impair collagen synthesis
Making collagen-supporting lifestyle changes enhances your body’s ability to use the collagen-boosting amino acids you consume.
Other ways to support collagen levels
Research shows collagen supplements can increase measures of collagen synthesis, support skin elasticity, reduce joint pain, improve bone mineral density and more. But supporting your body’s natural collagen production with certain nutrients and compounds may provide additional benefits.
Take antioxidants
Antioxidants help counteract oxidative damage from free radicals that break down collagen. Making sure you get adequate antioxidants like vitamins A, C, E along with selenium, carotenoids and polyphenols helps protect your body’s collagen stores.
Use collagen-boosting creams
Certain topical creams may also help stimulate collagen production. Ingredients to look for include:
- Retinoids (vitamin A derivatives)
- Copper peptides
- Epidermal growth factors
- Niacinamide (vitamin B3)
- Peptides
Look for creams containing scientifically-proven ingredients and use consistently for best results.
Try bone broth
Drinking bone broth made by simmering bones from chicken, beef, or fish provides collagen along with amino acids that support collagen synthesis. Consuming bone broth may help increase collagen in the diet.
Consider supplements
In addition to collagen, certain supplements may help boost collagen production, including:
- Biotin – Helps synthesize the amino acids needed to make collagen.
- Silica – Plays a key role in collagen cross-linking.
- MSM – Provides bioavailable sulfur needed for collagen production.
- Hyaluronic acid – Combines with collagen to provide moisture and elasticity.
Talk to your healthcare provider before starting any new supplements.
The bottom line
While your body’s natural collagen production declines with age, there are many steps you can take to support your collagen levels for younger looking skin, strong bones, flexible joints and overall health. Consuming collagen supplements as bioavailable hydrolyzed peptides along with vitamin C may maximize absorption. Additionally, incorporating collagen-boosting foods, nutrients and compounds can provide benefits.
Taking steps to boost your collagen absorption and synthesis can help slow signs of aging related to this vital structural protein.
References
- Iwai K, Hasegawa T, Taguchi Y, Morimatsu F, Sato K, Nakamura Y, Higashi A, Kido Y, Nakabo Y, Ohtsuki K. Identification of food-derived collagen peptides in human blood after oral ingestion of gelatin hydrolysates. J Agric Food Chem. 2005 65(36):6531-6.
- Ohara H, Matsumoto H, Ito K, Iwai K, Sato K. Comparison of quantity and structures of hydroxyproline-containing peptides in human blood after oral ingestion of gelatin hydrolysates from different sources. J Agric Food Chem. 2007;55(4):1532-5.
- Shigemura Y, Iwai K, Morimatsu F, Iwamoto T, Mori T, Oda C, Taira T, Park EY, Nakamura Y, Sato K. Effect of Prolyl-hydroxyproline (Pro-Hyp), a food-derived collagen peptide in human blood, on growth of fibroblasts from mouse skin. J Agric Food Chem. 2009;57(2):444-9.
- Peterkofsky B. Ascorbate requirement for hydroxylation and secretion of procollagen: relationship to inhibition of collagen synthesis in scurvy. Am J Clin Nutr. 1991 Dec;54(6 Suppl):1135S-1140S.
- Schwartz SR, Park J. Ingestion of BioCell Collagen®, a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs. Clinical Interventions in Aging. 2012;7:267-73.