Collagen is a structural protein found in all animals. It is responsible for holding things together. We – and all other animals and insects) have collagen in our skin, hair, joints, tendons, ligaments, organs, fingernails/toenails, hooves, feathers, and wings.

Collagen is a tightly coiled protein intertwined like a rope with various layers of twisted fibers. This makes it efficient for forming sheaths to encase tissues, such as fascia, pulley systems that enable muscles to move bone so we can move and lift heavy things, and secure netting that binds cells together to form distinct organs.

There are various types of collagen in the human body, 29 types to be exact (1). The predominant type of collage in the body is Type 1, which accounts for some 90% of the body’s connective tissues (1). Some collagen types, such as those of the knee, can withstand maximal tensile forces up to 540 megapascals, equivalent to 78,320 pound-force per square inch (2). Other types are more elastic and subject to tearing or shearing, like hair and skin fibers (3).

What is Collagen Made Of?

Like other body tissues, collagen is made of amino acids (AAs)—the building blocks of proteins. Only 20 amino acids are needed to make up the human body. Nine are essential (EAAs); we must get them from food sources because our bodies cannot make them (4).

Collagen is made of several amino acids but is especially high in proline, hydroxyproline, alanine, and glycine (5).

When we think of dietary proteins, we commonly think of muscle growth. Healthy muscle is vital to health, but we also need healthy, strong tendons and ligaments to maintain healthy muscles. A dietary approach designed to optimize connective tissue health may differ slightly from a dietary approach to optimize muscle health.

Eating To Optimize Connective Tissue

Nutrition sciences emphasize animal proteins for muscle synthesis because they are rich in the 9 EAAs and similar in composition to our muscular amino acid makeup. While important, studies show that these sources of protein may not be ideal for optimizing collagen synthesis because they are low in proline, glycine, and hydroxyproline (5).

For a more well-rounded protein intake, including collagen-rich proteins in the diet is ideal. This can be achieved with regular consumption of bone broth, slow-cooked bone-in meats, gelatin, and cuts cooked with the skin.

This is not a far cry from the higher-protein diet aimed at optimizing muscle protein synthesis, the difference is eating proteins more in light with the way our ancestors would – whole protein cuts as opposed to isolated parts like only the muscle meat.

Collagen Supplementation Benefits

Even with a diet rich in collagen-optimizing proteins, collagen supplementation can provide additional benefits.

Skin

It is not yet known whether or not collagen intake improves connective tissue synthesis as it relates to exercise (5), but several studies have shown that collagen supplementation does improve various aspects of skin health (6). These benefits were observed with hydrolyzed collagen peptides regardless of the source (i.e., beef, chicken, porcine, or fish).

Joints and Bones

Other studies have demonstrated the utility of collagen supplements in orthopedic diseases, showing that they improve joint mobility, bone strength and density, and pain (7).

Gut Health

Collagen can also help heal the gastrointestinal tract. Upwards of 50% of the amino acids ingested with meals are used locally by the gut cells to produce energy and repair tissues (8). The rest is sent out into circulation.

Not much research has been done on the effects of collagen peptides on gut tissue integrity, but researchers have discovered a transport protein in the gut that only transports di- and tri-peptides (strings of 2-3 amino acids) (5). There also appears to be a threshold of collagen peptide intake needed to increase collagen peptides in the serum, indicating that some of these peptides are used by the gut (5).

One study showed that women who supplemented with 10g collagen peptides twice experienced less bloating and digestive complaints (9). Another study found that collage peptides beneficially shift the populations of firmicutes/bacteroidetes bacteria to a ratio that is anti-obesogenic (10).

Glycine, abundant in collage, has also been shown to improve various aspects of gut health, including mucosal integrity and ulcer healing, and it supports the microbiome (11).

Hair

Many people who consume collagen supplements notice improved hair health, growth, and thickness. Research has confirmed that collagen peptides stimulate the hair follicle stem cells to support longer hair growth time and increase nutrient delivery (12)

Building More Collagen

Whether you focus on increasing your dietary collagen intake, taking a collagen supplement, or both, there are several benefits to be had.

Just as vital as collagen-forming amino acid intake are the cofactors that build and form the triple helix (rope-like) structure of collagen. To build collagen, you need adequate vitamin C, zinc, copper, and magnesium (13).

Gut IQ is an excellent option to boost your daily collagen peptide intake. This formula emphasizes hydrolyzed beef collagen and other gut-healing nutrients and herbs. Recuperate IQ, Beef Liver IQ, Mag IQ, and Whole C IQ are great options for cofactors that boost collagen synthesis in addition to providing whole-food-based vitamins and minerals.