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Get to Know the Dietary Supplement - Collagen!
If you've been following us for a while, you already know this fact we've shared before: Collagen is the most abundant type of structural protein in animals. It plays a role in building your cells and tissues. There are 28 known types of collagen, with type I collagen accounting for 90% of the collagen in the human body. The protein consists mainly of the amino acids glycine, proline and hydroxyproline. These amino acids form three strands, which create a characteristic triple helix. It's found in connective tissue, skin, tendons, bones and cartilage.
Collagen provides structural support to tissues and plays an important role in cellular processes, including tissue repair, immune response, cell communication, and cell migration - a process necessary for maintaining tissues.
The cells of the connective tissue, called fibroblasts, produce and maintain collagen in the body. With age, fibroblast function declines and collagen production slows down. This, together with the loss of another key structural protein - elastin, leads to visible signs of aging such as sagging skin and wrinkles, and reduced mobility.
The body produces its own collagen, and we also obtain it by consuming meat, fish, chicken and dietary supplements. The collagen we take through various supplements – hydrolyzed powder, tablets, drinks, or through topical action with face creams – aims to fight the signs of aging: wrinkles, loss of skin hydration, joint pain.
Hydrolyzed collagen - in powder form, can be used in cooking, added to drinks - both hot and cold - and to foods such as oatmeal, yogurt and energy bars.
What Happens When Collagen Decreases?
As we age, collagen production naturally decreases. Collagen gradually fragments (fragmentation is a process of a piece breaking off from an organism, followed by mitotic cell division) and diminishes. These changes lead to the characteristic signs of aging, such as wrinkles and dry, sagging skin. The integrity of collagen in the skeletal system is also disrupted, leading to reduced bone strength. While collagen loss and damage with age are inevitable, poor diet and lifestyle changes can also accelerate this process.
Smoking breaks down collagen and causes skin aging, wrinkles and loss of elasticity.
Alcohol abuse also reduces its production and damages the skin's repair mechanisms.
A diet high in added sugar and the consumption of ultra-processed foods can lead to premature aging. It contributes to a process called glycation. During this process, collagen production decreases, which hinders its ability to interact with surrounding cells and proteins.
Excessive sun exposure also reduces collagen production, leading to premature skin damage. That's why it's important to use sunscreen and avoid the hottest hours of the day.
Which Foods Are Rich in Collagen?
Collagen is extracted mainly from animals - from their skin and bones. Foods rich in collagen include:
- bone- and joint-ligament-based products, including bone broth;
- bones, skin and joint ligaments of grass-fed animals, chickens;
- products from certain types of seafood, jellyfish.
The basic rule is that in order to promote natural collagen production, we need to consume meat from grass-fed animals, poultry, fish, beans and eggs. These contain amino acids important for producing and maintaining collagen levels in the body.
Vitamin C is also necessary for collagen synthesis, so low or deficient vitamin C levels can lead to impaired production of this valuable protein. Eat more clean, organically grown citrus fruits, peppers, leafy greens and berries.
Why Is It Beneficial to Take a Collagen Supplement?
The benefits of collagen supplements are indisputable. One of their most popular uses is for healthier skin. According to 19 studies involving 1,125 participants (95% women) aged 20 to 70, taking hydrolyzed collagen improves skin hydration and elasticity, and slows the appearance of wrinkles. Hydrolysis, in which the protein is broken down into smaller pieces, makes it easier for the body to absorb.
The doses of collagen considered effective for improving skin health in research studies vary, but most studies used 2.5–15 grams per day for 8 weeks or more.
Collagen also helps with reduced bone mineral density. A study looked at the effects of taking collagen supplements in 102 postmenopausal women. Those who took 5 grams of collagen peptides (hydrolyzed collagen) per day for 1 year increased bone density in the spine and femur. Similar results were found in a study of women who took 5 grams of collagen daily for 4 years. The conclusion is that collagen helps postmenopausal patients, who are at greater risk of developing osteopenia and osteoporosis.
Are There Any Side Effects?
The general opinion is that collagen supplements are safe and are not associated with serious adverse side effects. However, doctors recommend that pregnant and breastfeeding women consult a specialist before starting to take them. Manufacturers often combine collagen with other ingredients in supplements, which can pose a health risk. Some herbal extracts or vitamins may interact with commonly prescribed medications. The combination of collagen and biotin can interfere with laboratory tests for thyroid function or with tests of heart activity.
A Balanced Diet and Exercise for More Collagen
A balanced diet for maintaining muscle tissue and bones as we age is extremely important. To maintain the collagen levels in our body for bone health, it's enough to get sufficient high-quality protein, vitamin D, calcium, vitamin C and zinc. Exercise and weight training enhance the effect. It's impossible to prevent all age-related collagen loss, but it is possible to slow the process down. Diet and other lifestyle factors can significantly affect collagen production in your body. If we avoid smoking and alcohol abuse, we can slow down age-related changes in collagen and reduce signs of aging, such as wrinkles.
If we avoid processed meat products such as hot dogs and bacon, fried foods such as french fries and fried chicken, and roasted or grilled meats, we'll reduce the concentration of AGEs in the body. This is a toxin that accumulates in the skin through glycation and causes collagen to stiffen, hindering the action of the proteins responsible for repairing it. We can reduce this harmful effect by taking hydrolyzed collagen long-term, according to the dosage indicated on the packaging or as prescribed by a doctor.
