Collagen is a structural protein the human body produces and comprises glycine, proline, and hydroxyproline amino acids. Collagen levels support connective tissue, skin, tendons, bones, and cartilage. People can consume natural collagen-rich foods, such as [beef bone broth](https://www.masterclass.com/articles/how-to-make-bone-broth), shellfish, and egg whites, to promote collagen levels. People also take collagen supplements to treat dermatologic conditions and to help prevent osteoarthritis.
Doctors typically recommend about five grams of collagen supplements daily when people are low in collagen. Collagen supplements include capsules, gummies, or powders with higher protein levels to aid body wellness. These supplements are generally collagen peptides, extractions of animal collagen.

You can add collagen powder to beverages, [smoothies](https://www.masterclass.com/articles/superfood-smoothie-guide), [yogurts](https://www.masterclass.com/articles/how-to-make-your-own-homemade-yogurt-in-7-easy-steps), or other foods. [Vitamin C](https://www.masterclass.com/articles/vitamin-c-serum) plays a vital role in collagen synthesis; collagen production will decrease as vitamin C intake decreases. Citrus fruits are one easy way to get vitamin C, though dietary supplements such as powder and gummies are also available for this vitamin.
There are several potential health benefits of collagen supplements. Increasing collagen levels can have the following advantages:

1. __Bone loss prevention__: Collagen boosts bone mass, acting as the building blocks for your bones and delaying bone breakdown.
2. __Heart health__: Collagen can strengthen your heart by reducing the risk of certain cardiovascular conditions. Without collagen, arteries and blood vessels might become less elastic or flexible. 
3. __Joint pain relief__: Collagen strengthens cartilage, a rubbery tissue that protects your joints. Collagen can improve symptoms of osteoarthritis and mitigate joint pain.
4. __Skin health__: Collagen plays a significant role in maintaining healthy skin. Collagen helps to hydrate the skin and slows skin aging. Take collagen supplements as part of your [skincare routine](https://www.masterclass.com/articles/how-to-build-the-best-skin-care-routine-for-your-skin) to decrease signs of aging or your chances of skin cracks and wrinkles.
Collagen supplements have many potential health benefits and very few potential side effects. Supplements sometimes include other ingredients, such as herbs and vitamins, that might not mix well with medications. Consult your dietitian or [health care](https://www.masterclass.com/articles/paul-krugman-on-health-care-in-the-united-states) professional about the effects of collagen supplements before consuming them, especially if you are pregnant or breastfeeding.
There are some natural ways to increase levels of collagen: [getting enough sleep](https://www.masterclass.com/articles/sleep-hygiene-tips), steam bath therapy, and [lifting weights](https://www.masterclass.com/articles/what-is-weight-training) can all support collagen levels. There are also collagen-rich foods like bone broth, [kidney beans](https://www.masterclass.com/articles/kidney-beans-guide), pumpkin and [sunflower seeds](https://www.masterclass.com/articles/how-to-roast-sunflower-seeds), and various nuts. Generally, animal products and those rich in proteins can help increase collagen production.
There are twenty-eight known collagen types in the human body. Four of the most common ones are:

1. __Type I collagen__: Type I accounts for ninety percent of collagen levels in the human body and makes connective tissue.
2. __Type II collagen__: Type II collagen supports joints and intervertebral discs, or the cushions that act as the spine’s shock absorbers.
3. __Type III collagen__: Type III collagen is in the reticular fibers in the skin and blood vessels.
4. __Type IV collagen__: Type IV supports the kidneys, inner ears, and eye lenses.
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Collagen is a supplement that can improve skin elasticity and joint health. Learn the health benefits of consuming this protein.

Collagen is a supplement that can improve skin elasticity and joint health. Learn the health benefits of consuming this protein.

Collagen Supplements: 4 Collagen Supplements Benefits

Collagen is a structural protein the human body produces and comprises glycine, proline, and hydroxyproline amino acids. Collagen levels support connective tissue, skin, tendons, bones, and cartilage. People can consume natural collagen-rich foods, such as <a href='https://www.masterclass.com/articles/how-to-make-bone-broth' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-make-bone-broth","linkCopy":"beef bone broth","category":null}'>beef bone broth</a>, shellfish, and egg whites, to promote collagen levels. People also take collagen supplements to treat dermatologic conditions and to help prevent osteoarthritis.

What Is Collagen?

Doctors typically recommend about five grams of collagen supplements daily when people are low in collagen. Collagen supplements include capsules, gummies, or powders with higher protein levels to aid body wellness. These supplements are generally collagen peptides, extractions of animal collagen.You can add collagen powder to beverages, <a href='https://www.masterclass.com/articles/superfood-smoothie-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/superfood-smoothie-guide","linkCopy":"smoothies","category":null}'>smoothies</a>, <a href='https://www.masterclass.com/articles/how-to-make-your-own-homemade-yogurt-in-7-easy-steps' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-make-your-own-homemade-yogurt-in-7-easy-steps","linkCopy":"yogurts","category":null}'>yogurts</a>, or other foods. <a href='https://www.masterclass.com/articles/vitamin-c-serum' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/vitamin-c-serum","linkCopy":"Vitamin C","category":null}'>Vitamin C</a> plays a vital role in collagen synthesis; collagen production will decrease as vitamin C intake decreases. Citrus fruits are one easy way to get vitamin C, though dietary supplements such as powder and gummies are also available for this vitamin.

What Are Collagen Supplements?

There are several potential health benefits of collagen supplements. Increasing collagen levels can have the following advantages:<ol class="mc-m-4"><li class="mc-my-4"> 1. Bone loss prevention: Collagen boosts bone mass, acting as the building blocks for your bones and delaying bone breakdown. </li><li class="mc-my-4"> 2. Heart health: Collagen can strengthen your heart by reducing the risk of certain cardiovascular conditions. Without collagen, arteries and blood vessels might become less elastic or flexible. </li><li class="mc-my-4"> 3. Joint pain relief: Collagen strengthens cartilage, a rubbery tissue that protects your joints. Collagen can improve symptoms of osteoarthritis and mitigate joint pain. </li><li class="mc-my-4"> 4. Skin health: Collagen plays a significant role in maintaining healthy skin. Collagen helps to hydrate the skin and slows skin aging. Take collagen supplements as part of your <a href='https://www.masterclass.com/articles/how-to-build-the-best-skin-care-routine-for-your-skin' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-build-the-best-skin-care-routine-for-your-skin","linkCopy":"skincare routine","category":null}'>skincare routine</a> to decrease signs of aging or your chances of skin cracks and wrinkles. </li></ol>

4 Potential Collagen Supplements Benefits

Collagen supplements have many potential health benefits and very few potential side effects. Supplements sometimes include other ingredients, such as herbs and vitamins, that might not mix well with medications. Consult your dietitian or <a href='https://www.masterclass.com/articles/paul-krugman-on-health-care-in-the-united-states' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/paul-krugman-on-health-care-in-the-united-states","linkCopy":"health care","category":null}'>health care</a> professional about the effects of collagen supplements before consuming them, especially if you are pregnant or breastfeeding.

Possible Risks of Collagen Supplements

There are some natural ways to increase levels of collagen: <a href='https://www.masterclass.com/articles/sleep-hygiene-tips' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/sleep-hygiene-tips","linkCopy":"getting enough sleep","category":null}'>getting enough sleep</a>, steam bath therapy, and <a href='https://www.masterclass.com/articles/what-is-weight-training' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/what-is-weight-training","linkCopy":"lifting weights","category":null}'>lifting weights</a> can all support collagen levels. There are also collagen-rich foods like bone broth, <a href='https://www.masterclass.com/articles/kidney-beans-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/kidney-beans-guide","linkCopy":"kidney beans","category":null}'>kidney beans</a>, pumpkin and <a href='https://www.masterclass.com/articles/how-to-roast-sunflower-seeds' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-roast-sunflower-seeds","linkCopy":"sunflower seeds","category":null}'>sunflower seeds</a>, and various nuts. Generally, animal products and those rich in proteins can help increase collagen production.

Alternatives to Collagen Supplements

There are twenty-eight known collagen types in the human body. Four of the most common ones are:<ol class="mc-m-4"><li class="mc-my-4"> 1. Type I collagen: Type I accounts for ninety percent of collagen levels in the human body and makes connective tissue. </li><li class="mc-my-4"> 2. Type II collagen: Type II collagen supports joints and intervertebral discs, or the cushions that act as the spine’s shock absorbers. </li><li class="mc-my-4"> 3. Type III collagen: Type III collagen is in the reticular fibers in the skin and blood vessels. </li><li class="mc-my-4"> 4. Type IV collagen: Type IV supports the kidneys, inner ears, and eye lenses. </li></ol>

4 Main Types of Collagen 

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Collagen is a supplement that can improve skin elasticity and joint health. Learn the health benefits of consuming this protein.

Collagen is a supplement that can improve skin elasticity and joint health. Learn the health benefits of consuming this protein.
