Beyond Bone Broth: The Power of Collagen for Gut, Skin, and Joint Health

Collagen has become a bit of a buzzword lately. It’s in powders, skincare, and supplements everywhere. But before it was a trend, it was tradition.

For centuries, people across cultures , including in early Islamic and prophetic practice consumed foods rich in gelatin and collagen by simply eating from the whole animal: soups, slow-cooked stews, and nourishing broths made with bones and connective tissue.

Modern science is now confirming what our ancestors instinctively knew: collagen plays a vital role in keeping us strong, supple, and youthful from the inside out.

What Exactly Is Collagen?

Collagen is the most abundant protein in the body. It’s the “glue” that holds us together,  providing structure to our skin, bones, joints, muscles, and even the lining of our gut.

From your glowing skin to your flexible joints, collagen is what gives your tissues strength and elasticity. But after about age 25, our natural production starts to decline, and that’s when the signs of wear and tear begin to appear.

✅ Fine lines become more visible
✅ Joints feel stiffer after movement
✅ Hair and nails may weaken
✅ Digestion becomes more sensitive

Supporting collagen isn’t about vanity, it’s about maintaining vitality and resilience as we age.

How Collagen Supports the Body

1. Gut Health and Digestion
Collagen helps to strengthen the intestinal lining, reducing permeability (often called “leaky gut”). This creates a barrier that supports nutrient absorption and reduces inflammation which is one of the root causes of many digestive and skin issues.

2. Skin Elasticity and Hydration
Collagen fibres make up a large part of the skin’s structure. Adequate collagen means smoother texture, firmer tone, and better hydration. Many notice that when their gut health improves, so does their skin. That’s no coincidence.

3. Joint Comfort and Mobility
Collagen supports cartilage, the cushioning material that allows your joints to move freely. When collagen breaks down faster than it’s replaced, stiffness and soreness appear. Regular intake helps nourish these tissues from within.

4. Recovery and Strength
For those who train, collagen helps repair connective tissue and reduce post-workout soreness. It’s also rich in amino acids like glycine and proline, which the liver uses to detoxify and repair the body.

Natural Ways to Boost Collagen

You don’t need expensive powders to support collagen; you can start in your kitchen.

✅ Enjoy Slow-Cooked Bone Broth:
Simmer bones (lamb, chicken, or beef) with vinegar, herbs, and vegetables. The slow cooking releases collagen and minerals into the broth, creating a soothing, nutrient-rich base for soups or stews.

✅ Eat Vitamin C–Rich Foods:
Your body needs vitamin C to make collagen. Add citrus fruits, peppers, berries, and leafy greens daily.

✅ Prioritise Protein:
Collagen is made from amino acids. Include eggs, fish, lentils, and legumes to give your body the raw materials it needs.

✅ Avoid Collagen Killers:
High sugar, smoking, and excess UV exposure accelerate collagen breakdown. Balance blood sugar, stay hydrated, and protect your skin from the sun.

✅ Add Supportive Nutrients:
Zinc, copper, and silica are important for collagen synthesis. You’ll find these in nuts, seeds, and whole grains.

A Prophetic Perspective

In the time of the Prophet Muhammad ﷺ, slow-cooked meat broths and marrow were valued for their nourishment. Ibn al-Qayyim mentions in Medicine of the Prophet that meat cooked with bones strengthens the body and heals weakness; a remarkable early description of what we now understand about collagen’s regenerative role.

These foods were never seen as luxury. They were sustenance, healing, and gratitude in one bowl.

Simple Ways to Incorporate Collagen into Your Day

• A mug of warm bone broth in the morning instead of coffee

• Add broth as a base for soups, stews, or cooking grains

• Include citrus fruit alongside protein-rich meals to aid synthesis

• Stir a spoon of collagen powder (if you choose to use one) into smoothies or porridge for an easy boost

Collagen is not just about glowing skin, it’s about wholeness. It supports the connective tissues that literally hold us together, reminding us of the harmony between nourishment, creation, and care.

When we return to the simple, traditional ways of eating in the form of simmered broths, real foods, and balanced living, we’re not just feeding the body; we’re honouring it.