Collecting collagen's benefits
Collagen -- the most abundant protein in your body -- is the building block for strength, elasticity and support of your skin, muscles, bones, tendons and ligaments. But levels begin to decline at age 20, and that's accelerated by sun exposure, smoking, alcohol and high-sugar diets. No wonder it's estimated that almost $13 billion will be spent globally on collagen supplements this year. And more than a third of that is for bovine collagen, which I advocate in gelatin -- not pill -- form. Taking 15 grams a day has positive benefits for tendons and joints and can improve your skin's appearance.
Now, the biggest collagen meta-review yet confirms my analysis of its powers. When researchers looked at findings from 16 reviews, 113 randomized controlled studies and nearly 8,000 participants, they found that collagen supplements, consistently taken over a long stretch of time, help ease the symptoms of osteoarthritis and offer some benefit for muscle and tendon health.
To collar all of collagen's benefits -- at any age -- don't smoke or overdo alcohol, ditch all added sugars and wear a 30 or higher SPF zinc oxide sunscreen. Make sure you get a good supply of vitamin C from fruits and veggies to help your body make collagen. And enjoy foods that contain highly absorbable collagen (something you can't depend on all supplements providing). Good choices include bone broth, sardines and anchovies and chicken thighs. Then, to be sure you have enough collagen, take 15 grams of gelatin daily (its collagen is well absorbed). I mix it vigorously into my 11:30 a.m. cup of coffee!
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at drmikerealage@gmail.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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