Collagen makes up about ⅓ of the protein in your body. Many people describe collagen as the glue that holds your body together. The word collagen actually comes from the Greek word kolla, which means glue (1, 2).

As you age, you break down collagen faster than you replace it. Starting in your mid-20s, you begin to lose about 1% of your collagen each year. And you lose up to 30% during the first five years of menopause. (3)

Because collagen is a major component of bones and muscles, it is important to understand collagen’s function and how to provide enough collagen for your bones and muscles to stay healthy.

Although we think of bones as hard and rigid, they actually need to be somewhat flexible. Your bones are primarily made of collagen. 

The collagen in your bones is tough and provides structure, flexibility, and strength. 

The flexibility and resilience of your bones depend on having healthy collagen. 

If your collagen levels are low, your bones may become brittle, weak, and more likely to break.

Research shows that taking a hydrolyzed collagen supplement can improve your bone mineral density (BMD). 

This means your bones are stronger, less likely to develop osteoporosis, and less likely to break.

Collagen is the major structural protein in skeletal muscle and makes up about 1–10% of your muscle mass. Maintaining your muscle mass is not only important if you are an athlete, but it’s also important for overall health and aging (6).

As you age, you typically lose muscle mass and muscle strength. This is called sarcopenia. One possible reason that muscle mass decreases with age is that collagen decreases with age. You can delay and slow down sarcopenia with regular physical activity, especially strength training. Eating an adequate amount of protein along with strength training can increase muscle mass and strength even more.

Collagen protein, in particular, might be the best type of protein for optimal results. Collagen contains a high amount of the amino acid, glycine. Glycine is needed to make creatine that your body uses during exercise (7).

Studies suggest that hydrolyzed collagen supplements help boost muscle mass and strength in the young and old. They can also help you recover from exercise with less soreness.

For a collagen supplement to be beneficial to your body, it must be easily digested and absorbed in your gut. You want to look for a collagen supplement that is hydrolyzed. Hydrolyzed means that the collagen is already broken down into smaller pieces of proteins that are more bioavailable and better absorbed by your gut.

You may see the terms hydrolyzed collagen, collagen hydrolysate, or collagen peptides on supplement labels. These are all different names for the same thing.

Hydrolyzed collagen powder is also easy to dissolve in hot or cold drinks, smoothies, oatmeal, yogurt, or any soft food. Choose a supplement that has no flavor, color, or sweeteners added so it won’t affect the taste of your food or drinks.

Taking your collagen supplement with a source of vitamin C will help the beneficial effects because vitamin C plays an important role in the synthesis of collagen in your body.

If you are looking for a safe way to make your bones and muscles stronger, try a hydrolyzed collagen supplement. Make sure you buy your collagen supplement from a reputable source, and remember to always talk to your doctor before taking any supplement.