Collagen: What You Should Know

Biology 101. Collagen is the most abundant protein in the body, the main building block of connective tissues (cartilage, tendons, skin, hair, blood vessels, intestinal lining, even the cornea) — and notably, the most fundamental element of bone. Type 1 collagen is the most prevalent type and is found in bone, tendons, and ligaments, giving bone its flexible, shock-absorbent strength and adaptability.

How Is Collagen Made? The body synthesizes collagen and other proteins from amino acids and nutrients from food, but this ability declines over time; the main reason for suboptimal collagen levels (aside from aging) is inadequate nutrition, since the body can't synthesize collagen without foundational nutrients.

Foods that help produce collagen: protein-rich foods (chicken, fish, beef — especially tough cuts like brisket — eggs, dairy, plant proteins like beans, lentils, whole grains, nuts, seeds); vitamin C-rich foods (citrus, berries, bell peppers, broccoli, tomatoes, dark leafy greens); zinc-rich foods (meats, shellfish especially oysters, nuts especially cashews and pumpkin seeds, peanuts, legumes); copper-rich foods (cashews, sunflower seeds, dried apricots, shiitake mushrooms, shellfish, dark chocolate). Eating collagen-rich food doesn't directly "give" the body collagen — it provides the amino acids needed to synthesize it.

Special Mention – Bone Broth. Slow cooking draws collagen out of animal bones. Store-bought bone broth can be labeled as such regardless of cooking time — quality bone broth needs at least six hours with the bones, and high-quality broth will gelatinize somewhat when refrigerated. Organic bone broth is recommended to avoid pesticide/antibiotic contamination.

Lifestyle factors that accelerate collagen decline: excessive alcohol use, smoking, lack of exercise, too much sun exposure, exposure to environmental pollution.

Collagen Supplements. Made from connective tissue, bones, and other parts of cows, pigs, chicken, and fish — there is no "vegan collagen," though some supplements contain vitamins/amino acids used in collagen building. Collagen peptides or hydrolyzed collagen (pill or powder form) are most common. Evidence for safety/effectiveness is limited and many studies are industry-funded, raising bias concerns; supplements can contain toxins/heavy metals and aren't FDA-regulated for purity.

Interesting Research. A 12-month study of 131 postmenopausal women with reduced bone mineral density found 5g/day of collagen peptides (Fortibone® by Gelita AG, which funded the study) versus placebo produced statistically significant spine and femoral neck BMD improvements — though researchers noted insufficient knowledge about which collagen peptide type (marine, porcine, bovine) is most effective, and that manufacturing process could influence effectiveness. A follow-up (no control group) of 23 women from the original group found 5g/day of Fortibone® for 4 years improved spine and neck BMD by ~7% (rather than an expected decline), with no fractures during the study — though the very small sample size limits the strength of the findings. Per ConsumerLab, Fortibone® is an ingredient in products like Osteo Boost Powder (Sparkle Wellness) and Osteo Collagen-Pep (OsteoNaturals).

What About Simply Eating Gelatin? Gelatin is created by partially degrading collagen with heat; it only dissolves in hot water (as in making Jell-O). Collagen and gelatin share the same amino acid profile but different uses — gelatin for jellies/sauce-thickening, or homemade collagen "gummies." Gelatin may digest more easily than collagen, which can cause bloating, heartburn, or constipation. Knox gelatin is food-grade, standardized, inexpensive, unflavored, and sugar-free (unlike many flavored gelatins); a tablespoon contains 6.4 grams of protein per the company.

Joanne's Homemade Bone Broth: Place 3–4 lbs mixed beef bones (short ribs, neck bones) from organically/humanely raised animals in a large pot or slow cooker. Add 1 sliced onion, 3–4 cut carrots, 2 stalks cut celery, 3–4 cloves garlic, 1 bay leaf, and peppercorns (optional, for flavor/nutrition). Cover with water and add 2 tbsp apple cider vinegar (helps extract nutrients from bones). Cover and simmer 24 hours, watching for needed water top-ups. Remove from heat, discard solids, cover, and refrigerate. Makes about 2 quarts; use within one week or freeze up to 3 months.

References

1. König D, et al. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients 2018 Jan 16;10(1):97.
2. Zdzieblik D, et al. Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. Journal of Bone Metabolism 2021 Aug;28(3):207-213.