All you need to know about collagen: types, benefits and effects

Collagen is the most common protein in the human body, accounting for over 30%. This structural protein ensures the tensile strength of our connective tissue and is found wherever form and strength are required – in ligaments, tendons, cartilage, bones, periodontium, blood vessels, muscle and connective tissue and, of course, in the skin.

Together with the elastin fibres, the collagen forms a network structure similar to a rubber band, which forms the inner corset of the skin. This supporting corset provides the skin with elasticity and suppleness, thus ensuring that our skin smoothes.

Collagen has a wide range of effects – it plays an important role in the skin, connective tissue, bones, muscles, joints and blood vessels. 

Collagen (type 1 & type 3) is the main component of our skin, making up around 80% of it. Together with elastin, collagen forms the supporting structure that gives our skin and the underlying connective tissue firmness and elasticity. In addition, the collagen fibres plump up the skin from the inside due to their ability to bind water.

Collagen not only makes facial skin smoother, but may also be able to tighten our connective tissue. Like our skin, our connective tissue consists largely (80%) of collagen. Initial studies suggest that collagen, thanks to its firming effect, can actually reduce dimpling on the thighs and buttocks, at least when taken over the long term (6 months).

Whether collagen can also help to make beautiful hair must first be researched in clinical studies. The assumption that the structural protein could ‘tune’ the beauty of our hair is – at least theoretically – not completely far-fetched. After all, collagen not only supplies amino acids that our body can use to build hair protein. By improving the skin, it could also strengthen the hair follicle.

In the fitness and health scene, collagen is becoming an insider tip for muscle building. After all, the structural protein is said to optimise regeneration after a workout and make muscles grow. The first scientific studies now confirm that there is more than just hot air behind the trend. In one study, for example, the targeted intake of collagen in combination with strength training promoted the build-up of lean mass (e.g. muscles, tendons) and increased muscle strength.

Collagen is also a key player in other structures of the musculoskeletal system. As an elementary component of cartilage (type II), ligaments, tendons and bones (type I), it helps to keep these body structures stable and healthy. Over the years, the body's own collagen production dwindles and with it, among other things, the resilience of the cartilage. To counteract arthritis, a targeted collagen intake can be useful. Studies suggest that collagen intake can help improve joint function and reduce joint pain and stiffness.

It is less well known that collagen also plays a role in the bowel. A good supply of collagen contributes to an intact intestinal barrier and to the regeneration of the bowel.

Collagen is often associated with beautiful skin and healthy joints – but can it also help you lose weight? A double-blind study (Park J. et al., 2023) investigated precisely this: over a period of 12 weeks, adults aged 50 and over took 15 g of collagen peptides daily – without any accompanying exercise or special diet. The result? A possible positive effect on body fat mass was observed – without any lifestyle changes.

Sounds exciting, doesn't it? However, even though the initial findings are promising, research in this area is still in its infancy. So far, there have only been a few studies on collagen and weight management. In addition to the study mentioned above, another clinical study also suggested that a protein-rich, collagen-containing bar could increase satiety and thus contribute to slight weight loss. The presumed effect: a satiating effect due to stomach filling.

What does this mean in concrete terms? Collagen could play a role in weight management – but whether this also applies to isolated supplements remains scientifically unclear. Large, independent studies are still lacking.

The human body contains a total of 28 different types of collagen, which differ in their composition, structure and function. The three most important collagens are types 1, 2 and 3.

From the age of 25, the body's own collagen production decreases by about 1.5% annually. This is a natural process and should not be seen as a collagen deficiency. However, certain lifestyle habits, an unhealthy diet, but also environmental factors and genetic predisposition can accelerate collagen breakdown even more. Collagen robbers include stress, alcohol, smoking, sugar, too much unprotected exposure to the sun (UV radiation), chronic illnesses and the menopause.

Your skin becomes drier and thinner, loses firmness and elasticity and develops wrinkles. But your connective tissue also suffers from this development, with bones and cartilage becoming more brittle and tendons and ligaments losing their elasticity. All of this can manifest itself in weak connective tissue, painful joints and injury-prone tendons and ligaments.

If you want to improve your collagen intake, you can resort to special foods and dietary supplements. Collagen is an animal protein that does not occur in plants. However, plant-based foods can provide building blocks for the body's own collagen synthesis. Quinoa, chia seeds, gelatine, bone broth, fish and chicken (including the skin), for example, are particularly high in collagen building blocks and collagen.

The body's own collagen production also requires zinc, which is found in seafood, nuts, seeds and whole grain products, for example, as well as vitamin C from fruit and vegetables.

A targeted intake can counteract the natural decline in production that occurs after the age of 25. An increasing number of studies now confirm that the targeted intake of collagen can actually help to strengthen certain collagen-rich body structures (e.g. skin, joints) and keep them healthy. For the structural protein to be effective, the supplement used should contain hydrolysed collagen.

The recommended daily dosage can vary depending on the preparation and the reason for use. To improve skin hydration and elasticity and reduce wrinkles on the face, 5-10 g of collagen type I peptides (Naticol®) daily is usually recommended.

Collagen can generally be taken at any time of day. While some people take the active ingredient on an empty stomach first thing in the morning, others prefer to take it in the evening. Ideally, however, the time should be chosen so that the intake fits well into your daily routine and the daily intake can be ensured, because a long-term and consistent intake is important for the desired results. A tasteless collagen powder is perfect for so-called glow coffee and can therefore be easily integrated into a routine —just like liquid collagen ampoules, which can be consumed as a shot or mixed into other beverages.

How long you need to take collagen for visible or noticeable results depends on the reason for taking it. To achieve a positive change in the appearance of the skin, you should expect to take it for 8 to 12 weeks; initial improvements can be felt and seen after just 2-4 weeks. For lasting effects, it is essential to take it over the long term.

Since there have been no clinical studies on the targeted use of collagen during pregnancy and breastfeeding, it should not be taken during this special time or only in consultation with the treating medical professional.

During the menopause, the female body undergoes a major hormonal upheaval. This internal change is also reflected in our external appearance. For example, the falling oestrogen level leads to an increased breakdown of collagen and elastin in the skin. At the same time, the amount of plumping hyaluronic acid steadily decreases. These changes cause the skin to lose firmness and volume, the contours appear saggier and wrinkles become more pronounced. The targeted intake of collagen can help restore a more youthful glow to mature skin. For example, one study showed that a targeted 12-week intake of 10 g hydrolysed fish collagen (Naticol®) combats the visible signs of skin aging. Wrinkles were reduced (-35%), and the skin regained elasticity (+23%) and firmness (+25%).

Conclusion: collagen is the superhero that holds our body together. As we age and our body's own collagen production decreases, a collagen supplement with good bioavailability can counteract this natural process. High-quality collagen supplements can help restore a more youthful glow to our appearance – especially to our skin – and, as a side effect, support the vitality of many body structures (e.g. muscles, cartilage, ligaments, tendons).