Collagen is an important protein found in the body and can be produced by the body. It is the most common protein found in humans and other mammals, accounting for 25-35% of our body’s total protein content.
There are 28 known types of collagen, and type 1 makes up 90% of the total in the human body. Fibroblasts are the most common collagen-producing cells. Collagen is mainly composed of the amino acids glycine, proline and hydroxyproline. These amino acids form three strands that create its characteristic triple helix structure.
The functions of collagen in the body
- It is an essential component of the extracellular matrix that supports cells,
- Collagen and keratin give the skin its strength, waterproofness and elasticity,
- It takes part in blood clotting,
- Protects organs from physical effects by surrounding them,
- Takes part in the regeneration of skin cells.
Its molecular structure can be damaged by smoking, sunlight, consumption of high-sugar foods and other oxidative stress factors. Most importantly, as we age, collagen production in the body naturally decreases, and the structure of newly synthesized collagen may also be of lower quality.
Collagen deficiency primarily affects the skin; the skin may begin to lose firmness, and wrinkles may gradually appear. In addition, structural changes can develop in many organs and tissues, from joint cartilage to tendons, teeth to nails.
Put simply, it can be said that “aging accelerates when there is not enough collagen in the body.”
Sufficient and quality collagen production in the body
First, it should be known that it is impossible to prevent all collagen loss due to age, but it is possible to slow down the process.
The way to achieve this is to have a suitable diet that may support adequate collagen production in the body and to protect yourself from factors such as smoking, sunlight and high-sugar foods as much as possible to prevent damage to existing collagen.
Vitamin C, copper and high-quality protein sources in the daily diet are discussed in various sources in connection with collagen synthesis. Foods such as green leafy vegetables and garlic are also mentioned as potentially contributing to this process.
In light of all this data, the following nutritional insights can be shared;
1. Foods that contain high-quality protein—such as eggs, milk and dairy products, meat, offal, and legumes—are frequently mentioned in relation to collagen synthesis. Because collagen is a protein, foods providing high-quality protein and its building blocks are essential for its production. (For detailed information about protein quality and the amount of protein that should be consumed daily, see Proteins; Functions in the Body, Quality and Daily Needs)
2. Including vitamin C-rich foods in the diet stands out as a factor associated with collagen production. Examples include rosehip juice, green pepper, capia pepper, parsley, and citrus fruits. A glass of rosehip juice contains approximately 60 mg of vitamin C. (For detailed information about foods rich in vitamin C and the amount of vitamin C that should be consumed daily, see All Vitamins; Functions, Daily Needs and Rich Foods)
3. Foods rich in copper—such as offal, seafood, sesame, hazelnuts, peanuts, legumes, and meat—are mentioned in some sources as related to collagen formation. (For detailed information about copper-rich foods and the amount of copper that should be consumed daily, see All Minerals; Functions, Daily Needs and Rich Foods)
4. Many sources describe green leafy vegetables and garlic as supporting the body’s natural collagen production processes.
5. Collagen-rich foods can provide building blocks for collagen production in the body. These foods include marrow bone broth, meat boiled with bones, fish eaten with their bones (such as sardines or anchovies), and chicken skin. Kelle paça, a traditional Turkish soup, is also particularly rich in collagen.
6. Reducing the consumption of high-sugar foods is associated with better preservation of collagen structure.
7. Reducing or stopping alcohol and tobacco use is thought to have a potentially beneficial effect on collagen synthesis.
8. There are various products available on the market as food supplements. These should ideally be taken under the guidance of a healthcare professional. On the other hand, the benefit of such supplements is a controversial issue in the scientific community. (I recommend you to look at this article where the possible benefits of collagen supplements are discussed; Considering collagen drinks and supplements? Harvard Health Publishing)
Collagen from foods or supplements is not used directly in its intact form. These foods and supplements are digested, providing building blocks that the body can use for its own collagen production.
Note: This article is intended solely for general informational purposes. It does not constitute medical advice or personalized nutritional guidance. Nutritional needs may vary from person to person. Always consult a healthcare professional or a registered dietitian before making any dietary changes.
References
Raymond, J. L., & Morrow, K. (2023). Krause ve Mahan Besin ve Beslenme Bakım Süreci (16. baskı; G. Akbulut, Çev. Ed.). Nobel Tıp Kitabevleri.
Aksoy, M. (Ed.). (2022). Beslenme Biyokimyası (7. baskı). Ankara Nobel Tıp Kitabevleri.
Gökalp, H. Y., Nas, S., & Certel, M. (2002). Biyokimya-I: Temel Yapılar ve Kavramlar. Pamukkale Üniversitesi Mühendislik Fakültesi.
Ricard-Blum, S. (2011). The collagen family. Cold Spring Harbor Perspectives in Biology, 3(1), a004978.
Shoulders, M. D., & Raines, R. T. (2009). Collagen structure and stability. Annual Review of Biochemistry, 78, 929–958.
National Institutes of Health, Office of Dietary Supplements. (2025). Vitamin C: Fact Sheet for Health Professionals.
National Institutes of Health, Office of Dietary Supplements. (2022). Copper: Fact Sheet for Health Professionals.
Patel, P., & Senna, M. M. (2023). Considering collagen drinks and supplements?. Harvard Health Publishing, April 12, 2023.
Here’s an article that might interest you; Lycopene; Health benefits and Rich foods
Halil İbrahim Akgül
Halil Ibrahim Akgul, Ph.D., is an Assistant Professor of Food Engineering at Bayburt University, where he works in the Division of Food Sciences within the Faculty of Engineering. He received his B.Sc. in Food Engineering from Akdeniz University in 2010, followed by an M.Sc. and a Ph.D. in Food Engineering from Atatürk University in 2015 and 2020, respectively. His formally recognised academic fields are Food Sciences and Engineering, Food Technologies, Dairy and Dairy Products Technology, and Food Microbiology.
Dr. Akgul has more than fifteen years of professional, research, and academic experience in food science. Between 2011 and 2013, he worked as the food engineer responsible for operations at the Pilot Dairy and Bread Factory of Atatürk University’s Directorate of Agricultural Enterprises. This industrial experience, combined with his subsequent academic research, gave him extensive practical and scientific knowledge of milk processing, dairy production, food quality, hygiene, and product development.
His research is primarily focused on milk and dairy products, dairy microbiology, starter cultures, lactic acid bacteria, exopolysaccharides, butter technology, and the physicochemical, microbiological, sensory, and nutritional properties of foods. His studies have examined the quality and fatty-acid composition of traditional butter, aroma formation in butter produced with different starter cultures, raw-milk quality, the characterisation and antioxidant activity of bacterial exopolysaccharides, traditional dairy products such as çökelek and karın kaymağı, colostrum powder, and the use of fruit-derived ingredients in ice cream production.
His academic record includes peer-reviewed research articles published in national and international journals, including Mljekarstvo, Acta Scientiarum Technology, the Journal of Food Safety and Food Quality, the International Journal of Food Engineering, the Atatürk University Journal of Agricultural Faculty, and ATA Food Journal. Four of the research articles currently listed in his university profile were published in SCI-Expanded-indexed journals. He has also contributed to twelve national and international conference papers and presentations covering dairy products, food microbiology, butter quality, fatty-acid composition, starter cultures, exopolysaccharide-producing bacteria, colostrum, traditional foods, and functional ice-cream formulations.
Dr. Akgul has participated as a researcher or adviser in eleven completed scientific and applied research projects. These projects have addressed the modernisation of pilot dairy-processing facilities; the production and quality characteristics of colostrum powder; the physicochemical and microbiological quality of butter and raw milk; the identification of exopolysaccharide-producing lactic acid bacteria; the development and production optimisation of starter cultures for mould-ripened cheese; the standardisation of traditional dairy products; and the use of sloe berry and persimmon fibre in ice-cream production.
His teaching experience spans undergraduate, associate-degree, and graduate education. The courses he has taught include Food Chemistry, Analytical Chemistry, General Chemistry, Organic Chemistry, Fermented Dairy Products Technology, Butter Production and Processing Technology, Healthy Living and Nutrition, Organic Agriculture and Food, Popular Science, Digital Literacy, and Information Technologies. Through these courses, he combines fundamental food chemistry and engineering principles with dairy technology, nutrition, scientific literacy, and the practical communication of scientific knowledge.
He is the founder and Editor-in-Chief of Gıda ve Sağlık, a multilingual digital publication devoted to food, nutrition, health, food chemistry, food microbiology, and culinary science. Through this platform, he draws upon his academic background, teaching experience, research activity, and practical knowledge of food production to present scientifically grounded information in a detailed and accessible form for an international readership.