Aging is inevitable, but the effects of aging don’t have to be set in stone. If you’re noticing less-than-supple skin, brittle nails, creaky joints, or slower workout recovery time—it could beyour sign that it’s time to add collagen to your daily routine.
In this article, we’ll explore what collagen is, why we all need collagen, how much collagen per day is ideal, and where to find collagen and collagen-boosting superfoods hiding in the aisles of your supermarket. We’ll also show you the variety of ways you can supplement with collagen, whether through collagen capsules, collagen peptides, or other collagen supplements for women and men.
What Is Collagen & How Does It Work?
Collagen is a critical protein (the most abundant protein in the body) that contributes to the structural integrity, repair, and functionality of various tissues in the body—namely, hair, skin, nails, and joints (connective tissues).
Collagen’s unique triple-helix structure—like a twisted rope—makes it strong and resilient, supporting and protecting your body. Key amino acids like glycine, proline, and hydroxyproline help build and stabilize collagen, while vitamin C plays a crucial role in its production.
Your body produces collagen naturally through a multi-step process. Inside specialized cells, amino acids are assembled into procollagen, which is then sent outside the cell and transformed into strong collagen fibers. These fibers are cross-linked for added durability, creating a sturdy network that holds your tissues together.
Collagen is naturally produced by the body, but this production naturally declines with age.1 Worse, your existing collagen starts to break down, too. So, it’s wise to start taking collagen-rich superfoods or hydrolyzed collagen supplements over time. It can give you the boost you need to look and feel like your best self as the years tick by.
Why We AllNeed Collagen
Your body naturally slows collagen production beginning in your mid-to-late 20s and accelerating into your 30s and 40s, with an even more severe drop-off by your 60s. While aging certainly causes collagen production decline, lifestyle factors like smoking, sun exposure, stress, and your diet (like excess sugar) can also play a significant role.
Regardless of your age or gender, literally, anyone and everyone can benefit from consuming collagen-boosting superfoods or using collagen supplements. Whether you choose collagen peptide capsules, bovine collagen, or any number of alternative forms the benefits are universal.
The body produces 28 different types of collagen;2but the most common ones are:
- Type I (90% of collagen): Found in skin, tendons, bones, and connective tissue, providing strength and structure.
- Type II: Found in cartilage, providing joint cushioning and flexibility.
- Type III: Found in muscles, organs, and blood vessels, contributing to structural support and elasticity.
- Type IV: Forms the basement membrane of tissues, supporting filtration in skin and organs.
- Type V: Found in hair, placenta, and cell surfaces.
How Collagen Supports Healthy Aging and Skin Vitality
When it comes to aging gracefully, collagen plays a key role in maintaining skin elasticity, reducing wrinkles, and promoting hydrated skin.3 It forms the foundation of the skin’s structure, providing strength and flexibility.
As collagen levels decline with age, skin loses its firmness, leading to sagging and wrinkles. Studies show that consuming collagen-rich superfoods, and especially supplementing with collagen peptides can improve skin elasticity and hydration, helping to combat the visible signs of aging.
Collagen for Joints & Bones
Collagen is equally important for joint and bone health. It strengthens cartilage, is believed to reduce joint pain, and improves bone density, making it a vital nutrient for athletes and aging individuals alike.4
If you’re a hard-training athlete you’ll appreciate that collagen can also aid in injury prevention and faster recovery.5 Aging individuals also benefit from its purported ability to slow bone density loss and reduce symptoms of arthritis, making it an all-around essential for mobility and joint resilience.
Whether you’re looking for collagen for men or collagen pills for women to maintain strength, there’s an option for everyone.
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Repair & Recover with Collagen
In terms of fitness, collagen supports muscle repair and growth by providing amino acids like glycine and proline, which are critical for rebuilding muscle tissue.
After intense strength training, collagen can aid in quicker recovery, allowing you to perform at your peak consistently. Its unique ability to enhance connective tissue strength also helps to protect muscles and joints during high-impact activities.
Adding hydrolyzed collagen or collagen capsules to your post-workout routine can help maximize recovery.
Go with Your Gut on Collagen
Beyond these fitness benefits, collagen also supports gut health. It strengthens the gut lining by promoting the integrity of tight junctions (the connections between the cells lining the gut wall), which helps prevent digestive issues and supports overall digestive health.
By improving gut function, collagen supplementation not only enhances digestion but also contributes to better nutrient absorption and overall wellness.
Whether you’re aiming for radiant skin, stronger joints, faster recovery, or better digestion, collagen is a versatile powerhouse for health.
How Much Collagen Is Optimal?
Collagen, particularly in its hydrolyzed collagen form (collagen peptides), dissolves in water and is easily absorbed by the body through the digestive system. Unlike fat-soluble vitamins (ex: A, D, E & K), which require fat for absorption and are stored in the body, collagen does not depend on fat for digestion or utilization.
Instead, it is broken down into amino acids and absorbed into the bloodstream, where it supports various tissues. Collagen benefits from the presence of vitamin C, a key nutrient that helps stabilize and cross-link collagen fibers during production in the body, so taking vitamin C with your collagen can help improve its absorption and synthesis.6
Pro Tip: Look fora collagen supplement or collagen-boosting formula with vitamin C, which plays a critical role in collagen synthesis and utilization in the body.
So, what is an ideal amount of collagen to consume through diet or supplementation—or a combo of the two? It is believed that approximately 5-10 grams of collagen per day is ideal for the average person7,8—account for extra if you’re a hard-training athlete and/or an older adult, or depending on your goals. (Ex: Recovering from an injury? You may want to consume a bit more.)
Options like collagen peptide capsules, collagen for women pills, or bovine collagen can help you hit your daily collagen goals with ease.
Eat These Collagen-Rich Superfoods
Collagen is hiding in many foods you’ll find in the aisles of your supermarket. Here’s a quick list to get you started:
- Bone broth
- Chicken skin
- Pork skin
- Fish and fish skin
- Beef tendons and cartilage
- Gelatin (which can be boiled down from animal skins, bones, and cartilage)
- Organ meats (ex: liver and heart)
Eat These Collagen Boosting Superfoods
In addition to foods with collagen IN them, there are a ton of foods that improve collagen synthesis and utilization in the body. Consume these alongside collagen-rich foods, and you’ll be well on your way to feeling and looking your best:
- Citrus fruits
- Berries
- Kiwi
- Pineapple
- Bell peppers
- Broccoli
- Kale
- Spinach
- Garlic
- Cauliflower
- Asparagus
- Pumpkin seeds
- Chickpeas
- Whole grains
- Dark chocolate
- Aloe vera juice
- Eggs
- Greek yogurt
- Cottage cheese
- Milk
Enjoy Longevity with Collagen
Collagen provides a multitude of benefits to the body—it just might be the antidote to stiff tight joints, dull dehydrated skin, brittle cracking nails, and slower workout recovery time. So, especially as you age, don’t forget to consume collagen-rich superfoods and collagen supplements like collagen peptide powder or collagen pills to boost production and utilization in the body.
We can’t turn back the clock on aging—but we can certainly make the most of the time we have. Boost your health with collagen to thrive now, and for years to come.
References
- Shuster, S., Black, M.M., & McVitie, E. (1975). The influence of age and sex on skin thickness, skin collagen and density. British Journal of Dermatology, 93(6), 639–643. https://doi.org/10.1111/j.1365-2133.1975.tb05113.
- Ricard-Blum, S. (2011). "The collagen family." Cold Spring Harbor Perspectives in Biology, 3(1), a004978. DOI: 10.1101/cshperspect.a004978
- Borumand M, Sibilla S. (2014). "Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration, and wrinkles." Journal of Medical Nutrition & Nutraceuticals, 3(1), 47-53.
- König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). "Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—a randomized controlled study." Nutrients, 10(1), 97.
- Clark KL, Sebastianelli W, Flechsenhar KR, et al. (2008). "24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain." Current Medical Research and Opinion, 24(5), 1485-1496.
- Shaw G, Lee-Barthel A, Ross MLR, Wang B, Baar K. (2017). "Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis." The American Journal of Clinical Nutrition, 105(1), 136-143.
- Pu, S.-Y., Huang, Y.-L., Pu, C.-M., Kang, Y.-N., Hoang, K. D., Chen, K.-H., & Chen, C. (2023). "Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis." Nutrients, 15(9), 2080.
- Brueckheimer, P. J., Costa Silva, T., Rodrigues, L., Zague, V., & Isaia Filho, C. (2025). "The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review." Orthopedic Reviews, 17.
