Every year, you get closer to wrinkles, fine lines, age spots, skin tags, and graying hair – and it's all perfectly ok! Because, despite what you may see in anti-aging advertisements, it's all a part of healthy aging. In fact, the outlook on aging is much more positive than the industry would have you believe. That’s because the aging process happens on a cellular level, and your everyday choices have a huge impact.

One way you can support healthy aging? By supplementing with collagen.

What is collagen?

Collagen, the most abundant protein in humans, makes up 30 percent of the body’s protein stores.1,2 If it’s been a minute since your last chemistry class, here’s a little protein 101. Amino acids are the building blocks of proteins and proteins provide structure to the human body and allow it to function properly. Proteins are a major component of hair, skin, and fingernails, act as enzymes; hold cells together, transmit and receive signals, regulate the movement of other molecules, protect you from germs, and more.

What are the 5 types of collagen?

Different types of collagen have different functions, and as such, they vary in their level of importance within the healthy aging discussion. Although scientists have found 28 types of collagen, we will look at the five types of collagen that are often used in nutritional supplements.

Type I: Making up 90 percent of the human body, type I is not only the most common type of collagen, it’s also the strongest.3 

Type I is one of the most important types of collagen because it gives structure to connective tissues, bone, fat, and blood. Often used in supplements, both types I and III collagen are featured in Thorne’s two collagen products, Collagen Plus and Collagen Fit.

Type II: Found in the elastic cartilage (hyaline cartilage) on the outside of your ear, in the ribcage, in joints, and in parts of the larynx, type II is known for supporting healthy joints. It gives cartilage strength and elasticity, making it essential to the health of your skeletal system, especially if you’re an active individual.2

Our medical experts are often asked why we don’t use type II collagen powder in our collagen products. The answer is because it doesn’t make up as much of the body’s collagen stores as types I and III. Our joints are made up of a variety of connective tissues, including bones, muscles, ligaments, tendons, cartilage, and synovial fluid. Most of these tissues are predominantly comprised of types I and III collagen, while only hyaline cartilage is predominantly type II collagen. Although previous research was only focused on type II collagen, recent research indicates that types I and III collagen peptides are also beneficial for joint health. Thus, while collagen type II powder is used in some nutritional supplements, it is not as versatile as types I and III.

Type III: As one of the key collagen types, type III is found in muscles, arteries, organs, and bone marrow. Types I and III are often found in the same locations in the body and they often work together.1

The makeup of collagen types in the human body changes over time. Type III is more abundant during fetal development and into childhood than during adulthood. Throughout gestation, type III makes up 18-21 percent of fetal collagen, but only 8-10 percent into adulthood.4 Research indicates this is because certain fetal development processes require more type III collagen.4

Women also see a decrease in types I and III collagen when they go through menopause.5 Because estrogen levels decline during menopause, the correlation between the two suggests estrogen levels likely affect collagen levels.5

Type V and Type X. These two types aren’t as prominent throughout the body as types I, II, and III. Type V collagen is found in the eyes, hair, some layers of skin, and the placenta tissue in pregnant women.1 Type X, also known as the “network-forming” collagen, is found in joint cartilage. 

Collagen deficiency as a sign of aging

Over time, as our bodies age, collagen production decreases. One study found collagen levels peak between ages 25-34.4 After that period, collagen production begins to decline significantly – about 1.0-1.5 percent annually.3 The collagen quality decreases as well.1 Besides general aging, menopause significantly reduces the production of collagen because of the decrease in bone mass.4

Are you curious about your collagen levels? There are several visible signs that can indicate low collagen, such as:

  • Wrinkles or sagging skin
  • Skin that appears thin and hollow
  • Weaker muscles and more body aches
  • Less flexibility in ligaments and tendons
  • More joint pain (osteoarthritis)
  • Less joint mobility
  • Gut health issues due to thinning tissue in the digestive system
  • Restricted blood flow

What other factors damage collagen?

Although collagen levels naturally decline with age, there are a variety of other factors that can decrease collagen.

Lifestyle factors – such as obesity, smoking, sun exposure, overconsumption of alcohol, poor air quality, a diet with lots of processed foods high in sugar and refined carbs, and other causes of oxidative stress – can accelerate the aging process.1

Genetics can play a role as well. Autoimmune diseases – when the body attacks its own tissues – and genetic conditions, such as the bone disease osteogenesis imperfecta (an inherited disease that causes weak bones), also can damage collagen.1

Tips for aging skin

Although aging is inevitably a part of life, there are steps you can take to protect your skin and slow down the rate of aging.

  1. Use sunscreen: Although sun exposure is important to synthesize vitamin D, don’t forget to put on sunscreen, especially between the hours of 10 a.m. and 4 p.m. Learn more here about the pros and cons of different sunscreen types.
  2. Drink water: Water is important for so many processes, including keeping your skin healthy and hydrated. Read up here on common hydration myths.
  3. Think about blue light exposure: If you are regularly exposed to blue light from electronic devices, then consider purchasing a blue-light filter to put on the screen of your laptop, tablet, TV, or phone. Most smartphones have blue light filtering settings. Topically, only certain mineral-based sunscreens (like zinc oxide) filter out blue light.

What foods support collagen levels?

The good news is there are ways to incorporate collagen into your diet. One of the best sources of collagen is bone broth made from chicken, beef, and even fish bones.

Although some other food sources might not actually provide collagen, they do provide the nutrients necessary for collagen synthesis. For example, the nutrients zinc and copper are necessary for the formation of connective tissue and collagen – both can be found in seafood (especially oysters). Meats and legumes are rich in zinc, while nuts, seeds, and lentils contain copper. Eating a variety of these foods is a good way to not only increase your zinc and copper levels, but to maintain healthy levels of a wide variety of other nutrients as well.

Of the 20 amino acids, proline and glycine are two of 11 that the body makes naturally. Proline and glycine, along with the amino acid hydroxyproline, make up 57 percent of the total amino acids in collagen.5 Both aid in collagen formation and skin healing. Natural sources of proline include peanuts, wheat, fish, egg whites, meat, and vegetables like cabbage, asparagus, and mushrooms.1 For glycine, seek out foods like red meat, pork, peanuts, granola, and poultry skin from turkey and chicken.1

Foods high in vitamins A and C also promote collagen production and wound healing. They can be found in several foods, including bone broth, dark green vegetables, fruits, and red bell peppers. Antioxidants also protect the body against sun damage, which can lead to collagen reduction over time.

Like damage from sun exposure, other sources of oxidative stress (a process that occurs when your body has too many free radicals) can also adversely affect collagen production.4 Other antioxidants combat oxidative stress and can be found in a wide array of fruits and vegetables.

Benefits of supplementing collagen

There are several reasons why a person might add a collagen supplement to their daily routine. Many individuals who supplement with collagen in the form of collagen peptides want to promote the look and health of their hair, skin, and nails.* Collagen peptides, also called collagen hydrolysates, are enzymatically broken down – hydrolyzed – from longer chains of amino acids. This use of collagen peptides in a collagen supplement aids absorption and makes the amino acids (the building blocks of protein) more readily available for tissues than collagen that has not been hydrolyzed. 

Research shows that people who supplement with collagen peptides might see visible results in as soon as four weeks.* Women ages 35-55 participated in a double-blind, placebo-controlled trial over the course of eight weeks. The researchers found an improvement in skin elasticity within four weeks of starting daily supplementation.6 Even more intriguing, improvements in skin elasticity remained significant for four weeks after supplementation ended.

Besides the often-touted beauty benefits, there are other reasons to add collagen to your daily supplement routine. Proteins such as collagen can help increase strength, support fat-free mass, and reduce joint discomfort.*

One study from a Ruhr University of Bochum, Germany, showed benefits in supplementing for strength purposes. Researchers analyzed the long-term effect of supplementing with collagen peptides on 57 active men ages 21-27. Both the experimental and placebo groups engaged in resistance training three times per week over the course of 12 weeks. The study looked at body composition, strength, and muscle fibers. The collagen group saw an increase in fat-free mass, while the control group had a significant increase in body fat mass. Strength also increased more significantly in the collagen group than the exercise-only group.7

Another study found collagen peptides can alleviate exercise-related joint discomfort.* This study, conducted by the University of Freiburg, Germany, looked at men and women ages 18-30 who had knee discomfort from exercise, but without a diagnosed joint disease. 8 The experimental group that supplemented with 5 grams of collagen peptides daily for 12 weeks experienced a statistically significant reduction of knee discomfort during activity, and the physician’s evaluation confirmed this. 

Are collagen supplements right for you?

As always, the best type of collagen is the collagen that best suits your needs, lifestyle, and health goals. Although anyone can supplement with collagen, some populations will benefit more than others. Collagen supplementation might be an especially good fit if you:

  • Are elderly and want bone or muscle support
  • Are a postmenopausal woman
  • Have significant sun exposure, especially if you have fair skin
  • Lead an active lifestyle that puts wear and tear on joints, tendons, and muscles

A word from Thorne

Looking for ways to add more collagen to your day?

Thorne’s Collagen Fit, designed to power your inner athlete, is an unflavored collagen powder that enables you to consume collagen your way. For the support of healthy joints, tendons, and bones, its all-star lineup of ingredients promotes exercise efficiency, metabolic function, and a regular sleep cycle – key components for athletic success.*

Want to nurture your glow at the cellular level? Then Collagen Plus, our passion berry-flavored powder, can enhance your skin, nail, and hair health while reducing wrinkles and promoting skin elasticity; see a difference in as soon as four weeks.*

Current research indicates a relationship between collagen levels and estrogen. If you’re going through menopause, then why not gain insight into the hormonal changes occurring in your body? Thorne’s Menopause Test measures estradiol, one of three types of estrogen, in addition to progesterone, testosterone, cortisol, and DHEA. 

Learn more about how Thorne is redefining healthy aging, and for more health and wellness tips, visit our Take 5 Daily blog.

References

  1. Collagen: What it is, types, function & benefits. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/23089-collagen. [Accessed December 10, 2024.]
  2. Walle GVD. Health benefits of collagen: Pros, cons, and more. Healthline. https://www.healthline.com/nutrition/collagen-benefits#basics. [Accessed December 10, 2024]
  3. Kubala J. Collagen: Benefits, side effects, and more. Healthline. https://www.healthline.com/nutrition/collagen. [Accessed December 10, 2024]
  4. Reilly DM, Lozano J. Skin collagen through the lifestages: importance for skin health and beauty. Plast Aesthet Res 2021;8:2. doi.org/10.20517/2347-9264.2020.153
  5. Wu G. Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth. Amino Acids 2017;50(1):29-38. doi:10.1007/s00726-017-2490-6
  6. Proksch E, Segger D, Degwert J, et al. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol 2014;27(1):47-55. doi:10.1159/000351376
  7. Kirmse M, Oertzen-Hagemann V, de Marées M, et al. Prolonged collagen peptide supplementation and resistance exercise training affects body composition in recreationally active men. Nutrients 2019;11(5):1154. doi:10.3390/nu11051154
  8. Zdzieblik D, Brame J, Oesser S, et al. The influence of specific bioactive collagen peptides on knee joint discomfort in young physically active adults: a randomized controlled trial. Nutrients 2021;13(2):523. doi:10.3390/nu13020523