Collagen

byDr. med. Heinz Lüscher February 10, 2026 0 comments

Collagen

Collagen – a structural protein of central importance

Collagen is the most common protein in the human body: it accounts for about one third of the total protein mass and around three quarters of the dry weight of the skin. At least 28 types of collagen are known. As a typical structural protein, it occurs exclusively in multicellular animals and humans and is crucial for the stability and elasticity of tissues. The name is derived from the Greek word kolla (glue). Collagen is found in tendons, ligaments, bones, cartilage, and the subcutaneous tissue, among other places. Its fibers are hardly stretchable, yet extremely tensile thanks to their characteristic triple helix structure, which consists of three spirally wound polypeptide chains.

Collagen formation in the body

The body produces collagen itself – provided it has the necessary building blocks. The amino acids glycine, proline, and hydroxyproline are crucial. Glycine in particular is often lacking in today’s diet. Vitamins C and A, zinc, and copper are also important for collagen synthesis. Collagen production decreases with age, which is visible in wrinkles but also noticeable in the form of joint pain or weaker connective tissue. From around the age of 60, collagen levels can be reduced by up to 50%.

Where is collagen found?

Collagen is only found in animal products, mainly in tough tissue structures – components that are usually discarded today. In the past, however, they were an integral part of the diet. It was also common for us to eat almost all parts of animals – including tendons, ligaments, skin, organs, and even feet, tails, and ears. Bone broth is still a good source of collagen today, but it has to be cooked for many hours to release the collagen. Plant-based collagen does not exist. Vegans should therefore pay particular attention to their intake of collagen-forming nutrients.

What is the structure of collagen?

Collagen is produced by fibroblasts, specialized cells in the connective tissue. They build up the extracellular matrix, the space between the cells in which collagen fibers stabilize the tissue like a scaffold. All types of collagen have the characteristic triple helix structure – three spiral-shaped amino acid chains with up to 3,000 building blocks. The triple helix consists mainly of the amino acids glycine, proline, and hydroxyproline. Hydrogen bonds between the amino acids provide additional stability, which makes collagen particularly pressure-resistant – for example, in cartilage tissue. Glycine – the smallest amino acid – plays a key role as it fits perfectly into the narrow spaces between the helices. Although the body can produce glycine itself, the amount is often insufficient in old age.

Connective tissue and collagen: the framework of our body

Collagen is mainly found in connective tissue, or more precisely in the extracellular matrix. Connective tissue is a collective term for various types of tissue in the body; it contains relatively few cells, but is rich in intercellular substance and performs supporting, connecting and separating functions. Collagen is the most important structural protein in terms of quantity and is crucial for the strength and resilience of the tissue. Connective tissue structures include tendons, ligaments and fasciae. Tendons and ligaments consist mainly of tight, collagen-rich connective tissue and transmit high tensile forces. Fascia is a specialised form of tight connective tissue that envelops and connects muscles and organs. Bones also belong to the so-called connective and supporting tissue: collagen forms the organic framework here, which is further hardened by minerals. Muscles themselves are not considered connective tissue, but they contain collagenous connective tissue components that are essential for structure, stability and the transfer of force to tendons and bones. The tensile, barely stretchable collagen fibres occur in bundles and typically have a diameter of about 1 to 10 micrometres, rarely up to 20 micrometres.

Important types of collagen

There are many different types of collagen found in connective tissue; the most important are collagen types I to IV:

• Type I: Skin, tendons, bones, dentin (tooth bone), fascia, organs, blood vessels
• Type II: Cartilage, joints, vitreous body of the eye
• Type III: Organs (e.g., uterus), skin, skeletal muscles, blood vessels
• Type IV: Basal membranes (boundary layers between tissues)

Indications for collagen as a dietary supplement

Skin, hair and nails:

Reduces skin ageing and wrinkles, promotes skin elasticity and moisture, improves skin barrier function, wound healing and scar formation. Improves hair health, reduces hair breakage and strengthens nails, counteracts brittle nails.

Bones:

Improvement of bone density; important in osteoporosis, during the menopause and in post-menopausal women.

Joints (cartilage):

Type II collagen in particular can help to reduce joint pain (e.g. in osteoarthritis, arthritis or during the menopause).

Muscles, fasciae, tendons and ligaments:

Collagen plays an important role in repairing tissue in the event of (sports) injuries to muscles, fascia, tendons or ligaments. It also plays a key role in the functional connection between muscles, fascia, tendons and joints. Sufficient collagen production is important for quality of movement and performance.

Intestinal health:

Strengthens the intestinal mucosa and supports the microbiome, improves digestion (through increased stomach acid production), reduces inflammation (proline and glycine have anti-inflammatory effects).

Collagenoses:

E.g. in systemic lupus erythematosus or systemic sclerosis.

Conclusion

Collagen is often referred to as a “beauty secret” because it is an important building block of the skin structure and ensures tone, elasticity and a youthful appearance. However, collagen offers much more and can therefore be recommended for athletes, people with inflammatory bowel disease, those with joint problems, pregnant and breastfeeding women, women during and after the menopause and, in general, people aged 40 and over.

Suitable products

I recommend a high-quality collagen powder from Swiss pasture-raised cattle in the form of hydrolysate, which is optimally bioavailable. Collagen hydrolysate, also known as hydrolyzed collagen or collagen peptides, is a broken-down form of collagen. Enzymatic hydrolysis breaks it down into small peptides that are easier to digest and more bioavailable. The product has a neutral taste and good solubility and contains collagen types I, II, and III, supplemented with carefully selected additional ingredients to optimize its effectiveness:

Hyaluronic acid

Hyaluronic acid can bind large amounts of water, giving it a moisturizing effect on the skin. It contributes to the elasticity of connective tissue, which has a positive effect on the skin structure. In the joints, hyaluronic acid acts as a lubricant and thus cushions shocks. Hyaluronic acid can also support tissue regeneration.

Elastin

Like collagen, elastin is an important structural protein, but unlike collagen, it is much more elastic. Collagen forms the supporting framework in the tissues, while elastin enables elasticity, so the two complement each other.

Silicon (from bamboo extract)

Bamboo is a natural source of silicon. It plays a central role in the health of skin, hair, and nails, and is also essential for cartilage tissue and connective tissue. As a structure-forming trace element, it supports the formation of collagen and elastin fibers. In addition, it helps to improve moisture retention in tissues and increase their elasticity and resilience. Silicon is also important for bone metabolism. It influences the activity of osteoblasts, the bone-forming cells.

Millet extract

Millet is also one of the plant sources with a high content of organically bound silicon (silicic acid). It contains other bioactive substances that can indirectly promote the formation or maintenance of collagen. It also contains antioxidants and polyphenols, which protect collagen from oxidative stress.

Zinc (highly bioavailable zinc gluconate)

Zinc plays an important role in collagen formation and general tissue health, e.g., of the skin, hair, and nails.

Copper (copper gluconate)

Copper is involved in the formation of collagen and elastin, supports the cross-linking of collagen and elastin fibers in the skin, and promotes the formation of firm connective tissue.

Brewer’s yeast

Brewer’s yeast is ideal as a supplement to collagen preparations – it improves the absorption and processing of the nutrients the body needs to build and maintain collagen. Brewer’s yeast is particularly rich in B vitamins, amino acids, and minerals.

Dosage

Stir one measuring spoon (10 grams) of collagen powder into any beverage and consume daily.

Studies

Skin and anti-aging

• Meta-analysis: Significantly increased skin moisture and elasticity: researchgate.net
• Improved skin elasticity, positive effect on joints and general well-being: https://pubmed.ncbi.nlm.nih.gov/30122200/

Joint pain during exercise

• Reduction in activity-related knee pain: https://pubmed.ncbi.nlm.nih.gov/33562729/
• Significantly less joint pain during exercise: https://pmc.ncbi.nlm.nih.gov/articles/PMC8521576/

Osteoarthritis (knee)

• Randomized, double-blind, placebo-controlled study: Collagen hydrolysate for pain relief and improved functionality in knee osteoarthritis: https://pubmed.ncbi.nlm.nih.gov/19212858/

Menopause and postmenopause

• Long-term study over 4 years: significant increase in bone density in the spine and femoral neck: https://pmc.ncbi.nlm.nih.gov/articles/PMC8441532/
• Combination of collagen peptides, calcium, and vitamin D significantly increased bone density in the fibula: https://pubmed.ncbi.nlm.nih.gov/34980546/

Intestines (leaky gut)

• Collagen peptides strengthen tight junctions: https://pubmed.ncbi.nlm.nih.gov/28174772/