What Are the Benefits of Collagen?

Collagen is the most abundant protein in the human body, providing strength, structure and support to our skin, bones, joints, muscles, tendons and connective tissues. It acts like the body's natural scaffolding, helping to keep everything strong, flexible and functioning as it should.

As we age, our natural collagen production gradually declines. This is a normal part of ageing, but it can contribute to changes such as fine lines, less elastic skin, stiffer joints and a gradual loss of muscle mass. While we cannot stop this process entirely, maintaining a healthy diet rich in protein and key nutrients may help support the body's natural collagen production.

In this guide, we'll explore what collagen is, why it matters, the benefits it may provide, and how you can naturally increase your collagen intake through your diet.

What Is Collagen?

Collagen is a structural protein made from amino acids, particularly glycine, proline and hydroxyproline. It is found throughout the body and is a major component of:

• Skin

• Bones

• Cartilage

• Tendons

• Ligaments

• Muscles

• Blood vessels

• Teeth

• Connective tissues

There are at least 28 recognised types of collagen, although around 90% of the collagen in the body is Type I collagen. Different types have different roles:

• Type I – Found in skin, bones, tendons and ligaments.

• Type II – Found mainly in cartilage and joints.

• Type III – Supports muscles, organs and blood vessels.

Together, these collagen fibres provide strength while allowing tissues to remain flexible and resilient.

Why Does Collagen Production Decline?

From our mid-20s onwards, the body gradually produces less collagen each year. This natural decline is one of the reasons we begin to notice signs of ageing over time.

Several lifestyle factors may also accelerate collagen loss, including:

• Smoking

• Excessive exposure to ultraviolet (UV) sunlight

• Diets low in protein

• High intakes of added sugar

• Poor overall nutrition

• Chronic stress

• Lack of sleep

Although ageing is inevitable, adopting healthy lifestyle habits and eating a balanced diet can help support your body's natural collagen production.

1. Supports Healthy Skin

Collagen is a major structural component of the skin. It helps maintain firmness, elasticity and hydration.

As collagen levels naturally decline with age, the skin may become thinner and less elastic, contributing to wrinkles and dryness. Some studies suggest that collagen supplements may help improve skin hydration and elasticity in some people, although results can vary and are generally modest.

Supporting your natural collagen production through a healthy diet remains an important part of maintaining healthy skin.

2. Helps Maintain Healthy Joints

Cartilage acts as a cushion between your joints, allowing smooth movement and helping absorb impact.

Because cartilage contains collagen, maintaining healthy collagen levels may help support normal joint function. Research suggests collagen supplementation may help reduce joint discomfort in some individuals, particularly when combined with regular physical activity.

3. Supports Bone Health

Bones are not made only from calcium—they also contain a collagen framework that provides flexibility and strength.

Healthy collagen supports the structure of bones, while minerals such as calcium and phosphorus provide hardness. Maintaining adequate protein intake alongside nutrients such as vitamin D and calcium contributes to normal bone health throughout life.

4. Helps Support Muscle Mass

Collagen forms part of muscle tissue and connective tissue surrounding muscles.

Adequate protein intake is important for maintaining muscle mass, particularly as we age. While collagen is not a complete protein source, it can contribute to overall daily protein intake when consumed as part of a balanced diet.

5. Supports Tendons and Ligaments

Tendons connect muscles to bones, while ligaments connect bones to each other.

These structures rely heavily on collagen to remain both strong and flexible, helping support movement during everyday activities and exercise.

6. May Help Support Hair and Nails

Hair itself is made from keratin rather than collagen, but collagen provides amino acids that contribute to the production of proteins used throughout the body.

Many people choose collagen as part of their beauty routine, although more research is needed to confirm consistent benefits for hair growth and nail strength.

7. Provides Important Amino Acids

Collagen naturally contains amino acids including:

• Glycine

• Proline

• Hydroxyproline

These amino acids play roles in building and maintaining connective tissues throughout the body.

8. Supports Healthy Ageing

Healthy ageing involves maintaining mobility, strength and overall wellbeing.

Because collagen is present throughout the body, consuming enough protein and supporting natural collagen production may contribute to maintaining healthy tissues as we get older.

9. Convenient Source of Protein

Many collagen products provide a simple way to increase daily protein intake.

Protein contributes to the maintenance of muscle mass and normal bones, making it an important nutrient for people of all ages.

10. Naturally Found in Traditional Foods

Long before collagen supplements became popular, collagen-rich foods formed part of many traditional diets.

Slow-cooked broths, stocks and stews made from bones and connective tissues naturally contain collagen and gelatin released during cooking. These nourishing foods have been enjoyed for generations around the world.

Which Foods Naturally Contain Collagen?

If you're looking to increase your collagen intake naturally, several foods contain collagen or provide nutrients that support its production.

These include:

• Bone broth

• Beef

• Chicken with the skin on

• Fish with the skin

• Gelatin

• Slow-cooked meats containing connective tissue

Bone broth is one of the best-known natural food sources of collagen because it is traditionally made by gently simmering bones and connective tissues for many hours. This process releases naturally occurring collagen into the broth, along with proteins and amino acids.

Our British Bone Broth is made using British bones that are slowly cooked before being carefully dehydrated to create a convenient powdered broth that can be enjoyed at home or on the go.

Nutrients That Help Support Collagen Production

Your body doesn't simply absorb collagen and place it directly into your skin or joints. Instead, collagen is broken down during digestion into amino acids, which the body then uses where they are needed.

Several nutrients play an important role in supporting normal collagen formation, including:

Vitamin C

Vitamin C contributes to normal collagen formation for the normal function of skin, cartilage, bones and blood vessels.

Good sources include:

• Oranges

• Strawberries

• Kiwi fruit

• Peppers

• Broccoli

Protein

Eating enough high-quality protein provides the amino acids needed to build collagen.

Good protein sources include:

• Meat

• Fish

• Eggs

• Dairy products

• Bone broth

Zinc

Zinc contributes to normal protein synthesis and supports many processes throughout the body.

Sources include:

• Beef

• Lamb

• Pumpkin seeds

• Seafood

Copper

Copper contributes to the maintenance of normal connective tissues.

Sources include:

• Nuts

• Seeds

• Shellfish

• Wholegrains

Bone Broth vs Collagen Supplements

Many people wonder whether bone broth or collagen supplements are the better choice.

Bone broth is a traditional whole-food option that naturally contains collagen alongside other proteins and amino acids released during cooking.

Collagen supplements often provide purified collagen peptides in a concentrated form and are popular for their convenience.

Both can contribute collagen to the diet, and the right choice will depend on your personal preferences, dietary habits and nutritional goals.

How Can You Naturally Support Collagen?

Frequently Asked Questions

What is collagen?

Collagen is the most abundant protein in the human body. It provides structure and strength to the skin, bones, joints, muscles and connective tissues.

Does collagen production decrease with age?

Yes. Natural collagen production gradually declines from early adulthood onwards, which contributes to many of the visible and physical changes associated with ageing.

Can you get collagen from food?

Yes. Foods such as bone broth, slow-cooked meats, fish skin and chicken skin naturally contain collagen.

Is bone broth high in collagen?

Bone broth is widely recognised as one of the richest natural food sources of collagen because it is traditionally prepared by slowly simmering bones and connective tissues over many hours.

Is collagen only good for skin?

No. While collagen is often associated with skin health, it is also found throughout the body, including the joints, bones, muscles, tendons, ligaments and blood vessels.

Is collagen a complete protein?

No. Collagen is not considered a complete protein because it does not contain all nine essential amino acids in sufficient quantities. It is best enjoyed as part of a balanced diet that includes a variety of protein sources.

Final Thoughts

Collagen plays an important role in supporting the body's structure, helping to maintain healthy skin, joints, bones, muscles and connective tissues throughout life.

Although our natural collagen production gradually decreases with age, eating a balanced diet rich in protein and nutrients that support collagen formation may help maintain normal body function. Traditional foods such as bone broth remain one of the most natural ways to include collagen in your everyday diet.

Whether you choose collagen-rich foods, bone broth or collagen supplements, the most important approach is to focus on long-term healthy eating habits rather than searching for a single miracle solution. Supporting your body with nourishing, protein-rich foods can form part of an overall healthy lifestyle for years to come.