Collagen (in Hebrew “קולגן”) is the most abundant protein in the human body, making up about 30% of all the proteins in our body. The name comes from the Greek word “Kolla”, which means glue. And indeed, collagen is the glue that holds our body together – it is the main component of connective tissues: skin, tendons, ligaments, cartilage, bones and blood vessels.

Why do we lose it?

From around age 25, our body starts producing less collagen (a decline of about 1% a year). The result is wrinkles, looser skin and joint pain. Besides age, there are “collagen enemies” that speed up the breakdown of the fibers:

  1. Sugar: causes a process called glycation, in which sugar molecules bind to the protein, stiffen it and break it.
  2. UV radiation: unprotected sun exposure breaks down collagen in the dermis.
  3. Smoking: impairs blood supply to the skin and reduces natural production.
  4. Chronic stress: the hormone cortisol breaks down collagen.

How do you rebuild collagen?

Contrary to what people think, eating collagen does not turn directly into collagen in the skin. The body breaks it down into amino acids (glycine, proline and hydroxyproline) and rebuilds them where needed. For that it needs “construction workers”:

  • Vitamin C: critical to the production process. Without vitamin C, the body cannot form stable collagen (which is why sailors got scurvy).
  • Copper and zinc: minerals that act as cofactors in the process.

Food sources vs. supplements

  • Bone broth: the best natural source. Long cooking releases collagen from bones and cartilage.
  • Gelatin: a product of collagen breakdown, found in calf’s-foot jelly and in desserts.
  • Fish: fish skin is very rich in type 1 collagen (which is easily absorbed).
  • Collagen supplements (hydrolyzed): collagen that has already been broken down into small particles (peptides) for more efficient absorption. Studies show improved skin hydration and elasticity after 8 weeks of use.

Frequently asked questions about collagen

Question: Does applying collagen cream help? Answer: Usually not. The collagen molecule is too large to penetrate the outer layer of the skin (the epidermis). Such creams may moisturize the skin, but they will not replace the collagen lost deep in the skin. The secret is nutrition from the inside.

Question: When is the best time to take a collagen supplement? Answer: There is no proven ideal time, but many recommend taking it on an empty stomach or before bed (when the body repairs itself), or in the morning in a smoothie. Consistency is what matters most.

Question: Is it suitable for vegans? Answer: No. Collagen is an animal protein only. There is no plant collagen. However, there are products sold as “collagen boosters” for vegans – blends of vitamin C, zinc and plant-based amino acids designed to give the body all the raw materials it needs to make collagen itself.

Question: Does it also help hair and nails? Answer: Yes. Collagen provides the amino acids needed to build keratin (the protein that makes up hair and nails). Many reports point to stronger nails and less breakage, as well as improved hair appearance.