Collagen claims are wide-ranging, from increased protein intake to better skin, hair, and nailsβbut what does the science say? Learn more about collagen and fertility, which collagen to take, and just how it helps support your overall health. What is collagen? What are the different types? What does collagen do? Should you take collagen for fertility? Is collagen pregnancy-safe? What is collagen? Collagen is the most abundant protein found in the human body. From the connective tissue that makes up tendons, ligaments, cartilage, and bones, to the structural components of the gut and skin, itβs a protein we canβt live without. There are actually over 28 different types of collagen but, clinically, we tend to highlight four key types (watch for these βtypesβ on the ingredients list of collagen products to understand how a particular collagen can serve your health goals); these are:Β Type I: making up most of our skin, tendons, and bones (It's up to 90% of the collagen in our bodies)Β Type II: making up cartilage (like your joints) Type III: making up most of our skin, blood vessels, and internal organs Type IV: found within the basement membranes of our tissuesΒ What are the different sources of collagen? Collagen comes from animal products, but on supplement labels, youβll likely either see βbovineβ or βmarineβ collagen. Which one you choose depends on your goals and your lifestyle. Bovine collagen (sourced from cattle) is made up mostly of types I and IIIΒ collagen. These types support healthy skin, bones, and joints.Β Β Marine collagen is sourced from fish. Itβs rich in type I collagen, which is the most abundant type of collagen in our body, and key for skin, hair, nails, and wound healing. Compared to bovine, marine collagen peptides are smaller, which means they have better bioavailability (AKA, better absorption).Β What foods are high in collagen? Those supplement sources of collagen we mentioned above? You can get some collagen directlyβanimal products include collagen. Chicken Beef Fish Bone broth is a rich source of collagen because itβs made by slowly simmering animal bones, skin, and connective tissue. During this lengthy cooking process (typically 24 to 72 hours), the collagen naturally found in these tissues breaks down into gelatin and collagen peptides, which dissolve into the broth. This concentrated source of peptides is easy to digest, making bone broth a more bioavailable source of collagen compared to meat alone. What about plant-based foods? While plants donβt directly supply collagen, they provide the cofactors needed for the body to make its own. Nutrients like Vitamin C (found in peppers, oranges, and kiwis), copper (high in nuts and seeds), proline, and glycine (amino acids found in legumes like black beans) are excellent additions to your diet to boost the bodyβs own production of collagen.Β What is collagen good for? Collagen is an essential protein for our health and longevity. Because itβs a protein involved in structural components of our body, itβs tied to visible and functional markers of aging and health. Starting in our mid-twenties, collagen production begins to naturally decline by about 1% each year. Lower collagen levels are associated with signs of aging like wrinkles, sagging skin, and slower wound healing (And sun exposure can worsen these effects.) But itβs not just those cosmetic factors. Collagen is important for connective tissue resilience, which is the framework forΒ most of our functional health (think: less pain, better mobility, lower inflammation, and less body fat). Because of this, we might say that collagen, indirectly, supports mood, sleep, and general well-being, too. Fortunately, we can help mitigate the effects of declining collagen levels by relying on collagen-rich foods, nutrient cofactors to boost the bodyβs own collagen production, and supplementation. Collagen supports: Hair, skin, and nails, by synthesizing keratin (a protein that provides them with structure and strength) and increasing specialized cells called fibroblasts that boost hydrationΒ Joint function and mobility, by providing the raw materials (amino acids) to rebuild tendons, ligaments, and bony matrix Inflammation, pain, and recovery by decreasing pro-inflammatory processesΒ Heart health, by maintaining vascular structure and improving cardiovascular functionΒ Gut health, by acting as a prebiotic Do collagen supplements work? The short answer: yes. The long answer: not in the way you think.Β Taking a collagen supplement doesnβt just automatically boost your collagen. Instead, your digestive system breaks them down into amino acids (the building blocks of proteins). These amino acids are what get absorbed into the bloodstream, which ultimately signals your body to increase its own collagen production. Research shows that supplementing with collagen peptides can reduce skin wrinkles and increase elasticity, improve joint function, and decrease pain. Supplementing also contributes to total dietary protein requirements. In fact, research conducted on elderly men at risk for sarcopenia (muscle wasting) found that when collagen peptides were consumed after resistance training, muscle mass improved. The key: taking enough (between 2.5 to 10 g per day) for 8 to 12 weeks.Β A note about protein and collagen:Β The human body requires nine essential amino acids to function. These amino acids must come from our diets since the body canβt make them on its own. Animal-based foods contain all nine of these essential amino acids (think: eggs, beef, chicken, fish), and some plant-based foods do, too (like soy, quinoa, and hemp hearts). Collagen, on the other hand, is formed by three amino acids (glycine, proline, and hydroxyproline), making it an incomplete source of protein. How are collagen and fertility related? Reproductive organs rely on collagen for structural support. Indirectly, amino acids (glycine and proline) that form collagen also play a role in mitochondrial function (AKA, cellular energyβimportant for both female and male fertility), and help to ensure adequate protein intake as part of a healthy diet. And we know these foundational nutritional supports help to improve fertility success. Though we donβt have a direct connection between supplemental collagen and fertility outcomes, we do know that collagen is important for overall health, especially as we age (and aging is a main predictor of fertility success).Β How does collagen affect female fertility? In females, collagen maintains the integrity of tissues (like the ovaries and uterus) and is required for healthy ovulation, implantation, and the luteal phase of the menstrual cycle. And, of course, a growing baby will need a lot of collagen to form joints, cartilage, bones, and connective tissue, too.Β How does collagen affect male fertility? In males, collagen-rich connective tissue forms the testicular structure of Leydig cells (cells that produce testosterone) and helps with sperm motility. But there is limited evidence on the direct relationship between collagen and male fertility.Β Can you take collagen supplements if you're pregnant or breastfeeding? Generally, collagen is considered safe in pregnancy and while breastfeeding, but research is limited. Supplementing with collagen may combat stretch marks, support skin elasticity, and improve wound healing through pregnancy, though we need more clinical trials to confirm its effectiveness and safety. As always, itβs important to speak with your healthcare provider before starting any supplement. And whether pregnant or not, always look for third-party tested collagen products. This ensures the product is free of heavy metals, bacteria, or other harmful byproducts.Β
