Collagen is a type of protein called a structural protein. It is found in connective tissue, skin, and bones, and it helps these tissues maintain their shape. Other commonly known structural proteins are keratin and elastin. Collagen, like other proteins, is made up of amino acids, specifically glycine, proline, and hydroxyproline. Collagen is promoted by the beauty industry for potential anti-aging properties and may also be beneficial for individuals who have osteoarthritis.


Collagen can be consumed through animal products such as bone broth, sardines, or chicken skin. In addition, our body produces its own collagen through amino acids and you can support this process by eating enough protein foods from both plant and animal sources. Your body also needs adequate vitamins and minerals, such as Vitamin C and Zinc, to produce collagen.


Collagen supplements are digestible collagen peptides. They should be safe to consume in moderate doses. However, check the label for any known allergens so that, for example, you can avoid fish skin-derived collagen if you are allergic to fish. Also use a reputable brand that has been third-party tested.

If you choose to use a collagen supplement, 5-10 grams per day of Types I and III may show an improvement in skin elasticity, while 5-10 grams per day of Type II collagen may reduce joint pain.