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Collagen is the most abundant protein in the human body. It plays a fundamental role in tissue structure, skin firmness, joint health, and much more. Present in bones, muscles, tendons, ligaments, and skin, it is often called the "body's glue" — in fact, the word "collagen" comes from the Greek kolla, meaning glue.
An essential structural protein
Collagen belongs to the family of fibrous proteins. It accounts for almost 30% of the total protein in the human body and is found in the skin, cartilage, blood vessels, teeth, cornea, bones, and connective tissues. It ensures the mechanical resistance, elasticity, and cohesion of these structures.
Several types of collagen are distinguished, the most well-known of which are:
- Type I collagen, predominant in skin, tendons, and bones
- Type II, present in cartilage
- Type III, in internal organs and blood vessels
Decreased production with age
The body naturally produces collagen, but its synthesis decreases from the age of twenty and drops more sharply after 40. The result: loss of skin firmness, appearance of wrinkles, joint pain, slowed muscle recovery, etc.
This decrease is also accelerated by factors such as:
- An unbalanced diet poor in amino acids and antioxidants
- Excessive UV exposure
- Oxidative stress and pollution
- Excessive sugar consumption, which stiffens collagen fibers
Dietary collagen and supplements
Collagen is found in bone broths, animal skins, fish, and certain gelatins. But in modern diets, intake is often insufficient. This is why supplementation with collagen peptides (hydrolyzed) has developed.
Hydrolyzed collagens (collagen peptides) are pre-digested into small amino acids to improve their absorption. These peptides, particularly from marine or bovine collagen, are now being studied for their positive effects on skin, joints, and muscle mass.
What makes a good collagen supplement?
- It contains hydrolyzed collagen peptides, which are more easily absorbed.
- It can be enriched with vitamin C, which stimulates endogenous collagen synthesis.
- The type of collagen should correspond to the objective (Type I for skin, Type II for joints).
- Ideally, it is additive-free, undenatured, and of traceable origin (bovine, marine, etc.).
What benefits can be expected from collagen?
Scientific research confirms several beneficial effects, particularly on:
Skin: improved elasticity, hydration, and wrinkle reduction【1】
Joints: reduced pain and improved mobility【2】
Muscle mass: helps maintain muscle strength in cases of sarcopenia【3】
Tendons and ligaments: improved resistance and recovery【4】
The final word
Collagen is a key protein for the structure and strength of the body, particularly in the skin, joints, and muscles. Its natural production decreases with age, which explains the growing interest in appropriate supplementation, especially in the form of hydrolyzed peptides.
Scientific References
【1】Proksch E. 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. https://pubmed.ncbi.nlm.nih.gov/23949208/
【2】Clark KL et al., “24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain,” Curr Med Res Opin, 2008. https://pubmed.ncbi.nlm.nih.gov/18416885/
【3】Zdzieblik D. et al., “Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men,” Br J Nutr, 2015. https://pubmed.ncbi.nlm.nih.gov/25648579/
【4】Baar K., “Minireview: collagen and lysyl oxidase in sports-related tendon and ligament injuries,” J Musculoskelet Neuronal Interact, 2005. https://pubmed.ncbi.nlm.nih.gov/16150551/
【5】König D. et al., “Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—a randomized controlled study,” Nutrients, 2018. https://pubmed.ncbi.nlm.nih.gov/29337906/