- What Is Collagen?
Collagen is the most abundant protein in the human body, making up about 30% of its total protein. It is the main building block of the skin, bones, ligaments, muscles and tendons, as well as the rest of the body's connective tissue. It is also found in blood vessels, organs and the intestinal lining.
Proteins are made up of amino acids. The main amino acids that make up collagen are glycine, proline and hydroxyproline. These amino acids group together to form protein strands (fibrils) in a triple helical structure. To form the triple helix, however, the body also needs corresponding amounts of vitamin C, manganese, copper and zinc.
- What Is the Role of Collagen?
The main role of collagen is to provide structure, strength and support to the entire body. Collagen's more specific roles include:
• providing a protective covering for organs;
• supporting the formation of fibroblasts in the dermis (the middle layer of skin), which in turn helps new cells grow;
• giving the skin strength and elasticity;
• taking part in the blood-clotting process.
- Are There Different Types of Collagen?
About 28 types of collagen have been identified. They differ in how the molecules are assembled, the cellular components that are added, and exactly where in the body the collagen is used. All collagen strands have at least one triple helical structure.
The five main types of collagen are:
• type I – makes up 90% of the collagen in the body and provides dense structure to the skin, bones, ligaments and tendons;
• type II – builds the elastic cartilage that supports the joints;
• type III – found in arteries, muscles and organs;
• type IV – found in the various layers of the skin;
• type V – found in hair, some layers of the skin, the cornea of the eyes and placental tissue.
- What Happens to Collagen as We Age?
With age, the body produces less and less collagen, and the collagen that does exist breaks down faster. The collagen we do have is also of lower quality than when we were younger. Women experience a significant decrease in collagen production after menopause. It is normal for everyone to experience a decline in collagen production, which begins after age 25 and becomes more noticeable after 40.
- How Can You Tell If Your Collagen Level Is Decreasing?
Collagen cannot be measured (for example, through a blood test), but there are some signs that indicate its level in our body is decreasing. These signs and symptoms include:
• joint pain or osteoarthritis due to worn cartilage;
• loss of mobility due to joint stiffness or damage;
• weakening or shrinking of muscles, combined with muscle aches;
• less flexible and stiffer ligaments and tendons;
• blood flow problems;
• gastrointestinal issues due to thinning of the digestive tract lining;
• wrinkled or sagging skin;
• hollowing around the eyes or elsewhere on the face.
- Which Lifestyle Habits Damage Collagen?
Factors that can significantly reduce the collagen in our body are:
• eating too much sugar and refined carbohydrates – sugar binds to proteins and forms advanced glycation end products, also known as AGEs. These molecules damage nearby proteins, causing collagen to break down faster.;
• excessive exposure to ultraviolet light – ultraviolet sunlight doesn't just reduce collagen production, it also causes it to break down faster and leads to premature wrinkles. So avoid excessive sun exposure and always wear sunscreen (SPF 30 or higher) when outdoors.;
• smoking – smoking damages both elastin and collagen at once, leading to slower wound healing and premature wrinkles. Nicotine constricts the blood vessels near the surface of the skin, hindering the delivery of oxygen and nutrients to it.
- Which Diseases and Other Factors Damage Collagen?
Autoimmune diseases, in which the body's immune system attacks its own tissue, can damage collagen. Dermatomyositis, lupus, rheumatoid arthritis and scleroderma are autoimmune connective-tissue diseases known to cause collagen damage.
Genetic mutations can also damage collagen. Errors in the construction of collagen lead to conditions such as osteogenesis imperfecta (brittle bone disease) and Ehlers-Danlos syndrome (a group of inherited systemic disorders involving abnormalities of the connective tissue).
The aging process is another factor, in which collagen levels naturally decrease with age.
- What Can We Do to Slow the Signs of Aging and Reduce Collagen Loss in the Skin?
To slow the effects of skin aging, use sunscreen every day (SPF 30 or higher), wear sunglasses with UV protection and a wide-brimmed hat, and choose long-sleeved shirts made of lightweight natural fabrics. As already mentioned, ultraviolet light damages collagen, so avoid tanning beds as well.
Stick to a balanced diet, such as the Mediterranean diet, rich in vegetables and fruits, legumes and whole grains, nuts, and a moderate amount of animal products (meat and dairy products, seafood and eggs).
- How Exactly Is Collagen Used in Cosmetics and Medicine?
Collagen can be broken down, converted, and reabsorbed by the body. It has a wide range of applications in cosmetics and medicine. Collagen used for medical purposes comes from cows, sheep, pigs or humans. Its uses include:
• dermal fillers – collagen injections can fill in shallow depressions in the skin such as wrinkles and fine lines;
• periodontics – collagen acts as a barrier to prevent fast-growing gum tissue from turning into a wound at the tooth, giving tooth cells the time they need to regenerate;
• wound dressings – collagen helps wounds heal by attracting new skin cells to the wound;
• vascular grafts – donor collagen tissue grafts have been used to make blood vessel prosthetics, support peripheral nerve regeneration, and reconstruct arteries.
- Does Eating Collagen-Rich Foods Increase the Collagen Level in the Body?
Eating collagen-rich foods does not directly result in a higher level of collagen in the body, since collagen cannot be absorbed in its whole form but is broken down into amino acids.
Still, many foods that supply the raw ingredients that support collagen production can be eaten as part of a balanced, healthy diet. These foods contain the amino acids glycine and proline. The process also requires vitamin C, manganese, copper and zinc. Foods that contain these amino acids, vitamins and minerals include:
• glycine – granola, peanuts and red meat, as well as chicken, turkey and pork skin;
• proline – asparagus, mushrooms, cabbage, wheat and peanuts, as well as meat, fish and egg white;
• vitamin C – broccoli, Brussels sprouts, potatoes, peppers, citrus fruits and strawberries;
• manganese – wild blueberries, cocoa, coconut, oats, seeds and nuts;
• copper – shiitake mushrooms, leafy greens, lobster and oysters, seeds and nuts, tofu, liver and dark chocolate;
• zinc – beans, broccoli, leafy greens, dairy products, chickpeas, whole grains, oysters and nuts, as well as poultry, pork and red meat.
- What Are Collagen Peptides?
Oral collagen supplements are sold as collagen peptides or hydrolyzed collagen, most often in capsule or powder form. As already mentioned, collagen cannot be absorbed in its whole form and must first be broken down into amino acids (peptides). Collagen peptides are small fragments of animal collagen that are absorbed through the gastrointestinal tract.
- What Does Research Say About the Effectiveness of Collagen Supplements?
Randomized controlled trials – the gold standard for testing the effectiveness of medications – are lacking when it comes to dietary supplements. The few such studies that have been conducted have found that collagen peptides are likely effective for improving skin elasticity and hydration. They may also be effective for relieving pain and improving joint function in people with knee osteoarthritis.
And last but not least – keep in mind that ingesting collagen peptides (from food or supplements) cannot be directed precisely where you want, because the body uses them as a priority wherever it needs them. In other words, if you have joint problems but start taking collagen with the idea of strengthening your skin or hair, the collagen will be directed primarily to your joints.
