The Role of Collagen in Bone Health: What You Need to Know

Our skin, hair and nails often get the spotlight when we talk about collagen, but this essential protein plays a crucial role in our bone health as well.

Collagen provides the structural framework that helps keep our bones strong and resilient. But as we age collagen production naturally decreases. This can impact bone strength and increase your break and fracture risk.

Fortunately, incorporating collagen-rich foods (such as bone broth), collagen supplements like collagen powders into your diet can help support your bone health and mitigate some of these age-related changes.

What is Collagen?

Your body is composed of various proteins that play vital roles in maintaining your overall health, such as enzymes, which support digestion and metabolism; elastin, which maintains the firmness and flexibility of your skin and other organs; and keratin, a protein that protects your cells from damage.

Collagen, however, is the most abundant — comprising 30% of your body’s protein.

It’s the foundation of your:

• Skin
• Muscles
• Bones
• Tendons
• Ligaments
• Organs
• Blood vessels
• Intestinal lining

When ingested, the body breaks the protein down into its three core amino acids:

• Proline – Essential for the formation and repair of connective tissues, proline helps maintain skin elasticity and joint health. It also supports wound healing and overall tissue regeneration.
• Glycine – This amino acid is crucial for the synthesis of various proteins and contributes to the formation of the collagen structure. Glycine also plays a role in supporting digestion and the central nervous system.
• Hydroxyproline – Unique to collagen, hydroxyproline is vital for stabilizing the collagen triple helix structure, which enhances collagen's strength and stability. It aids in maintaining the integrity of connective tissues and contributes to overall skin, bone and joint health.

Combined, collagen helps to:

• Replace dead skin cells
• Support blood clotting
• Protect your organs
• Provide structure to your skin

All that said, how big of a role does collagen play in bone health?

Understanding Collagen for Bone Health

When exploring collagen’s role in bone health, it’s firstly important to understand the five main types of collagen found in the body:

• Type 1 – The most abundant type, Type 1 collagen is a major component of bone, skin, tendons and ligaments. It provides strength and durability, supporting the structural integrity of bones and connective tissues.
• Type 2 – Predominantly found in cartilage, Type 2 collagen helps maintain the elasticity and resilience of cartilage, which is crucial for joint function and reducing friction within joints.
• Type 3 – This type is often found alongside Type 1 collagen in the skin, blood vessels and internal organs. It supports the structural framework and flexibility of these tissues, contributing to overall skin health.
• Type 4 – Located in the basal lamina, a layer that connects tissues to cells, Type 4 collagen plays a key role in providing structure to tissues like the kidneys and eyes.
• Type 5 – Often present in small amounts alongside Type 1 and Type 3 collagens, Type 5 collagen helps make sure that collagen fibers are arranged correctly in your tissues. This helps keep everything in the right place and working properly.

Thus, Type 1 collagen is the key class when speaking about collagen for bone health.

This type of collagen makes up almost 95% of the collagen in your bones and around 80% of all the proteins in your bones. Accordingly, it’s thought that Type 1 collagen plays a key role in how bones mineralize, which directly affects their strength and hardness.

Specifically, one study that involved 131 postmenopausal people (with low bone mineral density) found that taking 5 grams of collagen daily for a year improved bone mineral density and bone markers at the point where the thigh bone connects with the hip bone and the spine. It was concluded that collagen increases bone formation and reduces bone loss.

A smaller scale study, conducted in 2021, that also tested postmenopausal people supported these claims.

How to Incorporate Collagen Into Your Diet

Incorporating the collagen protein into your diet can be a great way to support your overall health, especially for your skin, joints and bones. Here’s a guide to help you add more collagen-rich foods and supplements to your daily routine:

• Collagen supplements – One of the easiest ways to boost your collagen intake is by using collagen supplements. Collagen peptide powders, capsules and drinks are widely available and can be mixed into smoothies, coffee or water. Look for hydrolyzed collagen, which is broken down into smaller particles that are easier for your body to absorb.
• Bone broth – Bone broth is a nutrient-rich liquid made by simmering animal bones and connective tissues. It’s packed with collagen and other beneficial nutrients like amino acids and minerals. You can use bone broth as a base for soups, stews or even drink it on its own as a warm, savory beverage.
• Gelatin – Gelatin, derived from collagen, is often used in cooking and baking. It can be found in products like jellies, puddings and some gummy candies. For a healthier option, you can also use gelatin powder in recipes for homemade gummies or desserts.
• Collagen-rich foods – Certain foods can help your body produce collagen naturally. Vitamin C is essential for collagen synthesis, so include plenty of fruits and vegetables rich in this vitamin, such as oranges, strawberries and bell peppers. Additionally, foods high in protein, like chicken, fish and eggs, provide the amino acids needed for collagen production.
• Collagen-rich dishes – Incorporate collagen-rich foods into your meals by preparing dishes that use bone-in meats or include ingredients like collagen powder. For example, you can roast chicken with the bones or make a hearty beef stew using cuts of meat with connective tissues.

It’s also important to stay hydrated. Drinking at least eight cups of water daily can support your overall skin health, help maintain collagen levels and lubricate your joints.

INVIGOR8 For Bone Health

Adding collagen-rich supplements and foods into your diet can help support the mineralization of your bones to improve their overall strength and reduce the risk of injury.

For a convenient collagen peptide powder that packs in benefits with every scoop, there’s INVIGOR8.

Crafted with hydrolyzed collagen peptide and vitamin C, INVIGOR8 Hydrolyzed Collagen Peptides + Vitamin C may help foster healthy bones, as well as skin elasticity, joint mobility, muscle mass and cardiovascular performance. Try our premium unflavoredcollagen peptides today, and read up on all the benefits, from collagen for gut health to collagen for hair growth.

Craft the complete wellness regimen when you pair our collagen supplement with other INVIGOR8 favorites, from our organic superfoods powder to our appetite control support.

Sources:

1. Cleveland Clinic. Collagen
2. Science Direct. Collagen Type 1
3. UCLA Health. Collagen peptides may be beneficial for menopausal bone loss