Back in early human history, eating an animal meant consuming it from nose to tail—not just the muscle meat. Bones, tendons, skin, cartilage, and other connective tissues made up nearly half the animal’s body weight, and they weren’t wasted. These parts are especially rich in collagen, a structural protein that plays a vital role in health and longevity.
Muscle meat provides excellent protein, but collagen delivers a different profile of amino acids, including glycine, which supports everything from healthy skin and joints to better sleep and gut health. Over time, the body’s natural collagen production declines, contributing to common signs of aging such as wrinkles, joint stiffness, and reduced mobility. Replenishing collagen may help offset some of these effects.
1. Longevity
Collagen is rich in glycine, an amino acid that the body doesn’t produce in large enough quantities. While about 10 grams of glycine are needed daily, the body may only make about 3 grams, and diet typically provides a small amount—unless collagen-rich foods or supplements are included.
Research suggests that balancing methionine (found in high-protein animal foods) with glycine may help improve health and extend lifespan. Higher glycine levels have been associated with better blood sugar control, reduced risk of diabetes, and improved kidney function. Including collagen may be a helpful way to achieve that balance.
2. Sleep Support
A warm cup of collagen-rich bone broth or a scoop of collagen in herbal tea may support better sleep. Glycine promotes serotonin production, which converts to melatonin, the body’s sleep hormone. It also helps reduce core body temperature, supporting more restful and restorative sleep, especially during periods of sleep disruption or jet lag.
3. Healthier, More Youthful Skin
Collagen is essential to the structure of the skin, acting like scaffolding to keep it firm and smooth. As collagen declines, skin becomes thinner and wrinkles develop. Supplementation has shown promising results:
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One study found a 20% reduction in facial wrinkles after 8 weeks of taking 2.5 grams of collagen daily.
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Another study found a 76% reduction in dryness and a 13% wrinkle reduction after 12 weeks of chicken cartilage collagen.
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Six months of supplementation has even been linked to reduced cellulite appearance.
Vitamin C, along with vitamins A, E, and zinc, are important cofactors for collagen synthesis, so it’s important to ensure those nutrients are also part of the diet.
4. Immune Function
Collagen contains glycine, glutamine, and arginine—amino acids that help regulate inflammation and support immune defenses. Glycine, in particular, is known for its anti-inflammatory and immune-modulating properties. It supports the activity of immune cells like macrophages and helps regulate cytokine activity.
L-glutamine is another key player, critical for immune cell energy and function. It helps regulate antioxidant levels, including glutathione. Arginine, which supports nitric oxide production, also plays a role in immune response and cell communication.
5. Gut Health
Collagen supports gut integrity, which is essential for nutrient absorption and immune health. Inflammation or damage to the gut lining, as seen in conditions like IBS, Crohn’s, or leaky gut, can lead to systemic inflammation. Collagen helps repair and restore the intestinal barrier, with glutamine reducing inflammation and supporting recovery.
6. Brain and Nervous System
Type VI collagen may help protect neurons by forming a barrier against harmful amyloid-beta proteins, which are associated with Alzheimer’s disease. Collagen has also shown potential in supporting recovery and repair in the central nervous system, suggesting possible benefits for neurodegenerative diseases and brain injuries.
7. Athletic Performance and Recovery
Collagen plays a critical role in joint, tendon, ligament, and bone health. Supplementation may reduce muscle soreness, speed up recovery, and improve performance:
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One study showed 20% less muscle soreness after exercise in participants using collagen.
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Collagen helps repair connective tissues and reduces inflammation, potentially lowering the risk of injury and speeding up recovery from strain or trauma.
How to Use Collagen
Collagen is found naturally in animal skin, tendons, and cartilage, but modern diets often lack these parts. For convenience, many turn to collagen powders, which can be stirred into coffee, smoothies, or tea.
There’s no major difference between hydrolyzed collagen, collagen peptides, or collagen hydrolysate—all are broken down to be easily absorbed. Types I, II, and III make up most of the body’s collagen, and supplements provide the amino acids needed regardless of the specific type.
Adding collagen into a daily routine may offer benefits for skin, sleep, joint health, immunity, digestion, and more. As a bonus, it’s a simple, low-effort addition that can support both looking and feeling better over time.
