Why collagen and vitamin C matter as much as calcium for bone health

When we think about strong bones, calcium is usually the first nutrient that comes to mind. We’ve heard it since childhood—drink milk for strong bones! But what many people don’t realise is that calcium is only one part of the story. Two other key players—collagen and vitamin C—work quietly behind the scenes to keep our bones not just strong, but also flexible and resilient. Together, they make sure your bones can support movement, absorb shocks, and recover from wear and tear.

How collagen forms the backbone of your bones

Collagen is the most abundant structural protein in the human body. It’s found everywhere—in your skin, muscles, ligaments, tendons, and especially your bones. In fact, about one-third of bone tissue is made up of collagen. Functional nutritionist Mugdha Pradhan, CEO and Founder of iThrive (a Pune-based health and wellness platform), explains that collagen acts like a natural framework that gives bones their shape and ability to withstand stress. Without collagen, bones would be brittle, stiff, and more prone to fractures.

Think of collagen as the “steel rods” in a reinforced concrete building—it provides internal support and prevents the structure from collapsing. Calcium, on the other hand, is like the concrete that fills in the gaps. Without collagen’s flexibility, even calcium-rich bones could break under pressure.

As we age, the body naturally produces less collagen, which can lead to weaker bones, stiff joints, and slower healing. Collagen supplements or foods that promote collagen production can help counteract this decline. Gelatin, derived from animal connective tissue, is one such natural source. It contains amino acids that act as building blocks for collagen. Including gelatin-rich foods or collagen supplements in your diet can improve bone density and help repair connective tissues—especially useful for older adults or those recovering from injuries.

How vitamin C helps your body make collagen

If collagen is the structure, vitamin C is the worker that builds and maintains it. Vitamin C is essential for collagen production because it helps the enzymes in your body that stabilise and strengthen collagen fibres. Without enough vitamin C, the body struggles to produce well-formed collagen. This can lead to weaker bones, poor wound healing, and fragile connective tissues.

A severe lack of vitamin C can even cause scurvy, a disease once common among sailors who didn’t have access to fresh fruits and vegetables. Symptoms of scurvy—such as weak bones, bleeding gums, and slow healing—are all linked to the breakdown of collagen.

Beyond collagen production, vitamin C has many other bone-friendly roles. It supports tissue healing after injuries or surgeries, strengthens ligaments and tendons, and protects the body from oxidative stress, which can weaken bone cells. It’s a natural antioxidant that keeps your body’s repair systems running smoothly.

Why collagen and vitamin C work better together

While collagen and vitamin C are both beneficial on their own, their true magic happens when they work together. Studies show that consuming collagen along with vitamin C helps the body absorb and use both nutrients more efficiently. Vitamin C activates the enzymes that help collagen form correctly, making it stronger and more stable.

For instance, if you take collagen supplements, pairing them with vitamin C-rich foods ensures that your body actually turns that collagen into usable tissue. Without vitamin C, much of the collagen you consume might not be properly synthesised. This is why many collagen powders now include vitamin C or recommend taking them together.

Vitamin C is sensitive to heat, so it’s best to get it from fresh and raw sources rather than cooked foods. Some of the best natural sources include:

• Amla (Indian gooseberry) – one of the richest sources of vitamin C

• Citrus fruits like oranges, lemons, and grapefruits

• Kiwi and strawberries, packed with antioxidants and vitamin C

• Bell peppers, especially the red ones

• Berries such as blueberries and blackcurrants

A diet that includes these foods supports your body’s natural collagen production, giving your bones, skin, and joints long-term strength and flexibility.

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Building stronger bones for life

Bone health isn’t just about adding more calcium—it’s about building a structure that lasts. Collagen acts as the flexible framework, while vitamin C ensures that this framework is built correctly and stays strong. Together, they protect your bones from daily wear, improve healing after injury, and reduce the risk of fractures as you age.

For a holistic approach to bone health, focus on:

• Eating a balanced diet rich in vitamin C and protein

• Including collagen-boosting foods or supplements as needed

• Staying active, as movement stimulates bone strength

• Avoiding smoking and excess alcohol, which can damage collagen production

Prioritising collagen and vitamin C alongside calcium gives your bones a complete support system—one that’s both sturdy and adaptable. It’s a simple yet powerful reminder that strong bones aren’t just hard like stone—they’re living, flexible tissues that need care, nourishment, and balance to stay strong for a lifetime.