Of all the proteins in the human body, collagen is the most abundant. Forming one-third of our overall composition, it is fundamentally the “glue” that helps preserve the integrity of our bones, skin, tendons, and much more. Yet in spite of its vital functions, there are widespread misconceptions surrounding maintaining collagen levels, particularly regarding the use of supplements.
Understanding the importance of collagen in the human body
According to medical experts, there are approximately 16 types of collagen. Among these, types I, II, and III account for a staggering 80–90% of the total present in our bodies. Type I provides structure to skin, bones, and connective tissue (among other things); type II is found in elastic cartilage and helps support the joints; and type III supports muscle, organ, and artery structures.
However, as we age, collagen production naturally declines. This leads to sagging skin, wrinkles, joint stiffness, and a whole host of other related ailments.
Between the ages of 20 and 30, our collagen levels begin to dip. This causes the collagen we already have to sustain more damage, leading to the aforementioned issues. Additionally, factors such as excessive sun exposure, smoking, and a poor diet can further exacerbate collagen loss.
As collagen declines, the supplement industry is growing bigger
The resulting decline in natural collagen production has sparked a surge in demand for supplements such as powders, drinks, and gummies, giving rise to a market that’s projected to reach an astronomical $7.42 billion in 2027. These products are frequently marketed—and endorsed by major celebrities—as miracle solutions to replace the collagen in our bodies, rejuvenate the skin, and relieve joint pain.
Indeed, research suggests that hydrolyzed collagen—collagen broken down into amino acids for easier absorption into the bloodstream—might offer some tangible benefits, namely improving skin hydration as well as reduced joint pain. A 2019 study found that oral collagen supplements also promote wound healing and improve skin elasticity, which older adults will particularly benefit from.
However, it’s important to note that many of these studies are funded by the cosmetic industry, which muddies the water regarding the objectivity of their findings. What’s more, many regulatory bodies, including the Food and Drug Administration, do not evaluate the efficacy and safety of these products.
Balancing collagen supplementation and healthy habits
On the other hand, though, collagen does play a vital role that goes beyond aesthetics and joint health, with promising applications in treating serious conditions. Recent research indicates that incorporating hydrolyzed collagen into training regimens can boost recovery from sports injuries. Scientists are also exploring its potential for older adults experiencing frailty, pain, and immobility as a result of age-related degeneration.
The prevalence of fall-related injuries in this demographic, as highlighted by Age UK, underscores the urgent need to improve tendon and joint resilience. Clinical trials are currently being conducted to determine whether collagen supplements can aid in reducing the risk of falls and fractures by enhancing muscle and tendon function for this group.
Of course, the efficacy of these supplements can differ depending on diet, lifestyle, and genetics. For example, a balanced diet rich in vitamins C and A, along with minerals such as copper, can greatly boost natural collagen synthesis. In other words, supplements cannot replace a nutritious diet.
At the end of the day, boosting your body’s collagen levels involves prioritizing a nutritious diet and healthy lifestyle. Although collagen supplements can be useful aids, they shouldn’t be considered the sole solution. Adopting a holistic approach is key to maximizing your natural collagen production and promoting skin and joint health as you age with dignity and grace.