The best collagen and its importance

Collagen makes up as much as 30% of body proteins. Collagen gives structure and strength to skin, muscles, bones and connective tissues. In order to get positive attention from those around us, we use collagen supplements, adding collagen to our morning coffee, tea or cocktail. Collagen is widely known to help maintain skin, joint and hair health. Although the use of collagen products is increasing rapidly, most people do not know what collagen actually is or what it does in the body. Here's everything you need to know about collagen, including what it is, what it does to your body, and what benefits it provides.

What is collagen?

Collagen is the most abundant protein in your body. Collagen is the main building block of the body's skin, muscles, bones, tendons and ligaments, and other connective tissues. It is also found in organs, blood vessels and the intestinal lining. Proteins are made from amino acids. The main amino acids that make collagen are proline, glycine and hydroxyproline. These amino acids group together to form protein fibrils in a triple helix structure. Our bodies also need quality, adequate amounts of vitamin C, zinc, copper and manganese to produce this triple helix structure.

What does collagen do?

Collagen is found in connective tissue, skin, tendons, bones and cartilage. Collagen provides structural support to tissues and plays an important role in cellular processes, including:

• for tissue repair
• immune response
• for cell migration, a process essential for tissue maintenance

The main tasks of collagen:

• Helping fibroblasts form in the dermis (middle layer of the skin) which helps new cells grow.
• Plays an important role in replacing dead skin cells.
• Ensuring the protective covering of organs.
• Give the skin structure, strength and elasticity.
• Help blood clot.

Collagen as we age

As the body ages, the body produces less collagen, and the collagen that does exist breaks down faster. Collagen is also of lower quality than when you were younger. After menopause, women experience a significant decrease in collagen production. It is normal for everyone to experience a decline in collagen production after the age of 60. These changes, combined with the loss of another key structural protein called elastin, cause signs of aging such as sagging skin and wrinkles.

Types of collagen

There are 28 identified types of collagen. They differ in how the molecules are assembled, cellular components are added, and where the collagen is used in the body. All collagen fibrils have at least one triple helix structure. Type I collagen is the most abundant part - 90% of all collagen in the human body. This type of collagen is densely compressed and is used to provide structure to your skin, bones, tendons and ligaments. Type II collagen is found in the elastic cartilage that provides support for joints. Type III collagen is found in muscles, arteries and organs. Type IV collagen is found in the layers of the skin. V type collagen is found in the cornea of the eyes, some layers of skin, hair and tissues.

What are collagen peptides?

Collagen peptides are small pieces of animal collagen. Collagen cannot be absorbed in its entirety. It must be broken down into smaller peptides or amino acids. Oral collagen supplements come in tablet or powder form. They usually contain two or three amino acids. They are sold as collagen peptides or hydrolyzed collagen. Collagen peptides are absorbed during digestion.

Using collagen

The body naturally produces collagen, and this can be obtained from a quality daily diet, such as eating chicken skin and fish skin, or simply supplementing with collagen supplements. Oral and topical collagen products, such as supplements and facial creams, are popular for treating signs of aging such as wrinkles, loss of skin hydration, and joint pain. Collagen can be purchased in powder, capsule, and liquid form. It can be taken as a supplement or added to drinks - both hot and cold - and to foods - oatmeal or yogurt. Healthcare professionals also use collagen and collagen-based materials in the medical field, including the treatment of wounds, burns, and diabetic ulcers. In addition, cosmetic companies use collagen in products such as moisturizers and serums due to collagen's moisturizing and humectant properties.

Why do we lose collagen?

As we age, collagen production naturally declines. In addition, collagen becomes more broken down and more freely distributed. These changes lead to the characteristic signs of aging, such as wrinkles and dry, flabby skin. The integrity of the collagen found in the body's skeletal system decreases with age, resulting in decreased bone strength. Although collagen loss and damage is inevitable with aging, certain dietary and lifestyle factors can accelerate the process. For example, cigarette smoking is known to break down collagen and cause skin aging, wrinkles and loss of elasticity. Excessive alcohol consumption has also been shown to accelerate skin aging by reducing collagen production and damaging the skin's repair mechanisms. Additionally, a diet high in added sugar and highly processed foods can lead to premature aging by contributing to a process called glycation. This process reduces the amount of collagen and interferes with the collagen's ability to interact with surrounding cells and proteins. Too much sun exposure also impairs collagen production, so wearing sunscreen and avoiding too much sun exposure can help prevent signs of premature skin aging.

The best sources of collagen

Collagen is found in all animals and is concentrated in certain parts of the animal, such as the skin and joints. Some examples of collagen-rich foods include:

• animal bones, skin and ligaments, such as chicken skin and pigs' feet
• certain seafood, such as fish skin
• products made from, for example, bones and ligaments. Bone broth is a good example.

Since the body naturally produces collagen from amino acids, you can support collagen production by making sure you eat adequate amounts of protein foods such as poultry, fish, beans and eggs. In addition to amino acids, the body also needs other nutritional components for the production and maintenance of collagen. For example, vitamin C is essential for collagen synthesis, so low or insufficient levels of vitamin C can disrupt collagen production. Therefore, consuming foods rich in vitamin C can help support healthy collagen production. For example, try citrus fruits, peppers, greens and berries. Additionally, eating a diet rich in beneficial plant compounds can also help improve skin health by reducing inflammation and preventing collagen breakdown.  

Collagen supplements

Studies have shown that taking collagen supplements can provide several benefits. One of the most popular uses of collagen supplements is to support the condition of the skin. Research shows that taking collagen supplements can improve certain aspects of skin health and appearance. A review of 19 studies involving 1,125 participants (95 % women) between the ages of 20 and 70 showed that the use of hydrolyzed collagen improved skin hydration, elasticity, compared to a placebo group.4 Hydrolyzed collagen is a common type of collagen used in supplements that is created through a process called hydrolysis. This process breaks the protein into smaller pieces, making it easier for the body to absorb. Numerous studies have shown that taking collagen supplements can improve skin hydration and elasticity and reduce the appearance of wrinkles. However, keep in mind that many of these studies were funded by companies that make collagen products, which may have influenced the study results.5

Benefits of collagen for bones

In addition to improving some aspects of the skin's condition or appearance, collagen can also provide several other benefits. Long-term use of collagen can help increase bone mineral density in those at higher risk for osteopenia and osteoporosis. In addition, one review article concluded that taking oral collagen supplements reduced symptoms associated with osteoarthritis, including stiffness.6 It is important to note that the studies that have been conducted have documented this beneficial effect of collagen consumption, mainly in older women with low bone mineral density.

Collagen and proteins

It is important to note that it is not necessary to take collagen supplements to maintain your collagen levels in your body or your bone strength. In fact, it is possible to help your body produce collagen and maintain healthy collagen levels and bone tissue. Simply by including enough high-quality protein, vitamin D, calcium, vitamin C and zinc in your diet. A balanced and complete diet with a little more protein is especially beneficial for maintaining muscle tissue and bone strength. Experts recommend consuming more than 0.8 grams per kilogram of body weight for this purpose. To have this, it is important to combine a protein-rich diet with physical activity, especially strength training.6

How to prevent collagen loss

It is not possible to completely prevent any age-related loss of collagen, but the process can be slowed down. As mentioned earlier: the key is daily diet and other lifestyle factors that can significantly affect the body's collagen production. Cigarette smoking and excessive alcohol consumption negatively affect collagen production, as does eating a lot of processed foods and added sugar. On the other hand, promoting a healthy lifestyle through a nutrient-dense diet can help delay age-related collagen changes, such as wrinkles. Additionally, eating a diet rich in high-quality protein and plant-based foods such as fruits and vegetables (which contain collagen-supporting and protective nutrients) can also help maintain collagen stores and prevent collagen damage and loss. It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!