What Is Collagen and Why Does It Matter?
Collagen is the most abundant structural protein in the human body, making up almost a third of all the protein we have. It forms the foundation of our connective tissues and plays a crucial role in strength, flexibility, and everyday movement.
Collagen is built from 18 amino acids and is uniquely rich in three essentials: glycine, proline, and hydroxyproline. These amino acids link together to form long, strong fibres that help give structure and resilience to our skin, hair, nails, bones, joints, tendons, ligaments, and muscles.
Simply put:
Collagen is what helps keep everything in your body firm, flexible, and functioning well.
What Does Collagen Do in the Body?
Because collagen is everywhere, its benefits are broad and noticeable.
Skin
Collagen is a major component of the dermis, the layer that keeps your skin firm, smooth, hydrated, and elastic. As natural collagen production declines with age (from your mid-20s onward), skin becomes thinner, drier, and loses its bounce.
Supplementing with collagen can help support the body’s natural renewal processes.
Bones, Joints, Muscles & Ligaments
Collagen helps maintain the strength and structure of bones and joints. When collagen levels drop, bones lose flexibility, joints feel stiffer, and movement can become less comfortable.
Collagen also makes up around 11% of muscle tissue. While it doesn’t build muscle the way protein powders do, it supports overall muscle function, especially helpful for ageing, active lifestyles, and post-exercise recovery.
Hair
Collagen contains amino acids that support keratin, the main protein in hair. It also nourishes the connective tissue around hair follicles, helping maintain stronger, healthier-looking hair.
Nails
Low collagen levels may show up as brittle, splitting, or slow-growing nails. Daily collagen helps support stronger, more resilient nails over time.
Active Lifestyle
Collagen supports recovery after exercise by supplying key amino acids involved in tissue repair. Many athletes use collagen before or after training to aid movement and comfort.
Where Does Collagen Come From?
Collagen is naturally found in animals. Collagen supplements are produced by extracting collagen from animal tissues such as bones, hides, and fish skins.
Bovine (Cow) Collagen
Rich in Types I and III collagen, the types most abundant in skin, hair, nails, bones, and muscles.
Marine (Fish) Collagen
Made from fish skin or scales. Marine collagen is also rich in Type I collagen and is popular for those who prefer a pescatarian-friendly option.
Chicken Collagen
Mostly Type II collagen — the type found in cartilage and joints.
The Different Types of Collagen
There are more than 25 types of collagen in the human body, but the most important are:
-
Type I: Skin, hair, nails, bones, tendons, and joint support
-
Type II: Cartilage and joint support
-
Type III: Skin, muscles, vessels (often found with Type I)
-
Type IV: Structural support in organs
Most collagen supplements on the market contain Type I and Type III.
Why Do We Lose Collagen?
Collagen production naturally declines from about age 25–30. Lifestyle factors speed this up:
-
Stress
-
Sun exposure
-
Smoking
-
Alcohol
-
Poor diet
-
Lack of sleep
We lose approximately 1% of collagen every year, and by 80 years old, collagen production can drop by up to 75%.
Because many modern diets avoid collagen-rich foods (bones, tendons, organ meats), supplementation becomes a convenient way to help support the body’s natural collagen renewal.
Collagen Builders
For plant-based customers, collagen builders help support collagen production without containing collagen. Ingredients like vitamin C, silica, and biotin support the body’s ability to form collagen naturally.
How Much Collagen Should I Take?
Different brands offer different serving sizes, but general guidelines are:
-
10–15g collagen peptides per day
-
Marine collagen typically requires a slightly smaller serving
-
Consistency is more important than timing
Collagen can be taken in coffee, smoothies, yoghurt, oats, or even water.
How Do Collagen Supplements Work?
Collagen peptides are hydrolysed, meaning they’ve been broken down into smaller units the body can absorb quickly. Once absorbed, they travel through the bloodstream and signal the body’s own cells (like fibroblasts and chondrocytes) to support the production of new collagen.
Over 90% of collagen peptides are absorbed within the first hour.
How to Use Collagen
Native Nutrition Collagen mixes easily into nearly anything and has:
-
No taste
-
No smell
-
No change in texture
You can add it to:
-
Morning coffee
-
Smoothies
-
Yoghurt or oats
-
Soups or broths
-
Hot or cold drinks
To avoid clumping, mix with a little warm water first before adding cold liquid.
Do Collagen Supplements Work?
Many clinical studies support collagen’s role in:
-
Supporting joint comfort
-
Supporting healthy bones
-
Improving skin elasticity and hydration
-
Supporting hair and nail strength
Collagen is not a quick fix, but with consistent daily use, most people notice benefits within 4–12 weeks.
By Adela Jusufovic (Co-Founder of Native Nutrition)
