Collagen is the most abundant protein in the body. It provides structural support throughout the body and supports the health and integrity of the skin, bones, tendons, ligaments, and cartilage.
However, as we get older, our bodies experience several physiological changes that affect how we produce and maintain collagen. This article discusses some of those changes as context to understand why we need more collagen as we age.
Our Collagen Production Declines
Collagen production in the body naturally declines as we age. This process can start as early as in your 20s and continues to decrease by about 1% per year. In addition, existing collagen starts to break down at a faster rate. Reduced collagen production can lead to visible signs of aging, like wrinkled or sagging skin. Research has suggested that collagen supplementation can contribute to reduced or delayed skin aging.
Our Bone Density Declines
Bone density also declines with age. When bones become weaker, they are more susceptible to fracture. Low bone density may also lead to osteoporosis. Research has suggested that collagen may improve bone mineral density, especially in postmenopausal women.
Our Joints Require More Support
Collagen is a key component of cartilage, the tissue that cushions joints and helps maintain flexibility and mobility. Our joints require more support as we age, but as collagen production declines, joints can become more stiff and prone to injury.
Our Hair and Skin Benefit From More
Collagen is important for the health of skin, hair, and nails. Lower collagen levels can exacerbate the signs of aging, like brittle nails and thinning hair, as well as dull or damaged skin.
How to Get More Collagen
To support collagen production in the body and mitigate the effects of aging, many people work to increase their collagen intake through dietary supplements or collagen-rich foods. Here are some of the best sources of collagen:
- Bone broth: Bone broth is made by simmering animal bones for several hours to extract collagen and other nutrients from the bones and connective tissues.
- Gelatin: Gelatin is derived from collagen and is often used to add a gelatinous texture to foods like real fruit gummies and marshmallows.
- Collagen Supplements: There are several different collagen supplements available, but they aren’t all created equal. Needed uses hydrolyzed collagen, which is broken down into smaller peptides for easier absorption by the body. Needed’s Collagen Protein is derived from grass-fed and pasture raised bovines. It is convenient and can be easily mixed into any liquid or soft food without changing the flavor or texture.
- Animal Skin and Connective Tissues: Animal skins (like chicken skin or fish skin) and connective tissues are rich in collagen.
- Bone-In Meat: Eating meat on the bone can provide a small amount of collagen over eating a boneless and/or skinless cut.
It’s also worth noting that consuming foods rich in vitamin C can help to support collagen production and absorption, as Vitamin C helps with collagen synthesis. Vitamin C can also be taken as a supplement.
Aging Gracefully
Aging is inevitable, but there are steps you can take to support your health along the way. Adding more collagen into your diet and supplement routine can help work against your body’s natural decline in collagen to support your bones, joints, hair, skin, and more.
