According to a professor of internal medicine at Semmelweis University, as long as you eat a healthy diet, you don’t need to take collagen supplements because your body can produce enough collagen from the proteins you consume, provided that you also eat a sufficient amount of vitamin C, copper, and zinc. It is important to know that, without trace elements and vitamins, even the active ingredients in artificially produced collagen supplements cannot be absorbed.
Collagen is the most abundant protein in the body, which acts like a “glue.” “Its primary function is to ensure skin firmness and elasticity; it is also a very important component of cartilage and joints, plays a key role in maintaining the integrity of bones, tendons, ligaments, and the intestinal wall, and also influences the strength of hair and nails,” explains Professor Dr. Péter Lakatos. The deputy director of the Department of Internal Medicine and Oncology at Semmelweis University notes that collagen production gradually declines from age 30 and drops suddenly in women following menopause. This raises the question of whether supplementation is advisable.
“Taking it orally in the form of collagen powder won’t result in it ending up in the body as collagen because digestive juices break it down into amino acids in the gastrointestinal tract, just like any other protein. After all, amino acids are the building blocks of all proteins, including collagen,” explains Dr. Péter Lakatos.
He adds that, although a healthy, varied diet eliminates the need for external collagen supplementation, there are certain life situations – such as menopause or intense physical exertion experienced by athletes – when replenishing collagen building blocks may be beneficial.
However, the body requires three conditions to be met to produce collagen from these substances.
First of all, you need to consume protein. Excellent sources include fish, beef, chicken, bone broth, aspic, and plant-based proteins, such as legumes. Secondly, vitamin C is essential for collagen production. It is found in the highest concentrations in bell peppers, citrus fruits, berries, and sauerkraut. In addition to these, zinc and copper are also necessary, and these can be obtained from nuts, seeds, and legumes. So, when we eat these foods, we support the body’s ability to synthesize and produce collagen. There’s no point in taking collagen supplements directly, as they won’t be absorbed as collagen,” he points out.
If you have joint pain but still want to take collagen to improve skin elasticity, you should take it in hydrolyzed form, as it is better absorbed. (Hydrolyzed collagen is a specially prepared form of collagen that is broken down into smaller particles using enzymatic processes to enhance absorption.)
But even in this case, bear in mind that it is not the collagen itself that is absorbed, but rather its amino acids – provided the three conditions mentioned above are met. If you do not consume these along with the collagen, none of it will be absorbed.
Even so, the benefits are only noticeable after 8–12 weeks of use. The recommended daily collagen intake for older adults is 2.5–5 grams to improve skin firmness and elasticity. Athletes may need 10–15 grams to protect their joints and cartilage.
Orsolya Dávid
Translation: Judit Dőtsch
Portrait: Boglárka Zellei – Semmelweis University; cover and illustration: iStock.com/Pawel Kacperek, iStock.com/Qwart
