Ever wonder when the aches in your joints would vanish? And yes, aging is inevitable, but could we slow it down? “Yippie”. Let Richard Uzelac introduce you to collagen. Collagen is the most abundant protein in the body. It connects tissues and is a significant component of bone, skin, muscles, tendons, and cartilage. 

Where to Get It?

Our bodies produce collagen, but it makes less as we age. “Why?” Here’s what I found out. Collagen production drops most quickly due to sun exposure, smoking, excess alcohol, lack of sleep, and exercise. But here’s the good news. Many in the market sell collagen supplementation, although we would rather intake collagen from eating it through foods. There’s just a lack of research showing that eating collagen can directly benefit skin or joint health. Collagen, when digested in the stomach, breaks down into amino acids, which are then distributed wherever the body most needs protein. Still, many foods that support collagen production are generally recommended for a healthy diet.

Collagen Supplements – What are they?

Collagen must first be broken down into smaller amino acids before the body can absorb it. Because of this, collagen supplements do not function as whole collagen but rather as pre-digested components that are easier to absorb. These supplements are available in capsule and powder forms. Collagen powder does not gel when mixed with liquids, making it easy to blend into foods or drinks.

Foods That Contain Collagen

Any protein-rich food provides the amino acids your body needs to build collagen. This includes both animal- and plant-based proteins. Collagen-related amino acids are found in animal muscle meat (not organs), bone broth, egg whites, and spirulina. These foods offer the same building blocks as collagen supplements.

Bone broth

Bone broth is made by simmering the bones and cartilage of an animal for many hours to break down the collagen. I have heard that there are concerns about bone broth containing traces of lead or metals. Studies show, though, that it indeed contains traces, but the amount that ends up in bone broth is very low.

Here’s a Recipe Richard Uzelac found for Bone broth

Ingredients

Bones: 2-4 pounds of mixed bones (beef, chicken, or pork). A mix of marrow bones, knuckle bones, and meaty bones like oxtail or short ribs works best for flavor and gelatin content.

Vegetables (roughly chopped):

1-2 medium onions, skin on

2-4 large carrots

2-3 celery stalks

1-2 heads of garlic, halved crosswise

Aromatics & Seasoning:

2 Tbsp apple cider vinegar (helps extract minerals and collagen)

2-4 bay leaves

1 tsp black peppercorns

Salt to taste (add at the end)

Water: Enough cold water to cover the ingredients by about 1-2 inches.

Equipment

Large stockpot (or slow cooker/pressure cooker)

Roasting pan

Fine-mesh strainer

Storage containers

Instructions (Stovetop Method)

Roast the bones: Preheat oven to 400°F (200°C) or 450°F (230°C). Spread the bones on a baking sheet and roast for 30-45 minutes until well-browned. You can add the vegetables to the pan for the last 10-15 minutes of roasting to caramelize them for extra flavor.

Transfer to pot: Place the roasted bones and vegetables into a large stockpot. Scrape any browned bits (fond) from the roasting pan into the pot as well.

Add ingredients and water: Add the bay leaves, peppercorns, and apple cider vinegar to the pot. Cover everything with cold water.

Bring to a boil, then simmer: Bring the mixture to a boil over high heat, then immediately reduce the heat to the lowest setting for a very gentle simmer with the lid slightly ajar. Skim off any foam or excess fat that rises to the surface occasionally.

Cook for an extended time: Simmer for a minimum of 8-12 hours for chicken bones, and up to 24-48 hours for beef bones. Ensure the bones remain submerged, adding more water if necessary.

Strain and cool: Remove the pot from the heat and allow the broth to cool slightly. Strain the broth through a fine-mesh strainer into a clean container, discarding the solids.

Store: Refrigerate the broth overnight. A layer of fat will solidify on top, which you can remove and save for cooking or discard. The finished broth can be stored in the fridge for up to 5-7 days or frozen for up to 6 months.

Richard Uzelac’s Takeaway about Collagen for Older Individuals

Collagen is often promoted as a “fountain of youth,” credited with smoother skin, stronger joints, and healthier hair. While collagen does play a vital role in maintaining the structure and elasticity of tissues throughout the body, the way it works is often misunderstood. Supporting collagen production is less about consuming collagen itself and more about providing the body with the right nutritional building blocks to do its job effectively.

Collagen supplements may increase certain amino acids, but they do not provide all of them. A balanced, nutritious diet is the most reliable way to support collagen production without the cost or uncertainty of supplements.

During digestion, your body breaks food down into amino acids and nutrients. Eating collagen-rich foods does not deliver collagen directly to your tissues—it simply supplies amino acids that your body uses to make whatever proteins it needs. I’d say it’s about balance. Whether you prefer taking a supplement or eating collagen right out of food, either way, we shouldn’t take for granted that a well-balanced diet and lifestyle are important too.