Collagen, the most abundant protein in the body, plays a crucial role in maintaining the health and strength of various tissues, including bones, skin, tendons, ligaments, and cartilage. As we age, our bodies produce less collagen, leading to various signs of aging and deterioration. Many people take collagen supplements alongside this.
But what exactly is collagen, how does it work, and what are the benefits of using collagen supplements? In this comprehensive guide, we'll delve into the world of collagen, exploring its functions, sources, types, and potential advantages. Let's get started!
Understanding Collagen: The Basics
Collagen, from the Greek word "kolla" meaning "glue", earns its name: it is the glue that holds our bodies together. It is the principal structural protein in the extracellular matrix of the various connective tissues. Collagen is made of amino acids and forms a triple helix structure known as the collagen helix. This fibrous protein is found above all in cartilage, bone, tendons, ligaments and skin, and contributes to their strength and elasticity.
What collagen does in the body
Collagen is a central building block of the various tissues and organs. It forms the structural basis around which the other components of the extracellular matrix are arranged. At 25 to 35% of total protein content, it is the most abundant protein in the human body by quantity.
Types of collagen
Collagen is varied: scientists have identified 29 different types. The five most common in the body are:
Type I: makes up the bulk of skin, bone, ligaments and tendons.
Type II: occurs in articular cartilage.
Type III: occurs alongside type I in skin, blood vessels and hollow organs.
Type IV: occurs in the basement membranes of the skin.
Type V: occurs in corneas, some layers of skin and in the connective-tissue sheath around the hair follicle. The hair itself is made of keratin.
Collagen supplements usually contain a combination of types I, II and III, as these are the most common in the body.
Collagen Supplements: A Closer Look
Collagen supplements come in various forms, including powders, capsules, gummies and liquids. They are obtained from animal sources such as beef, pork, chicken or fish. There are also vegan alternatives, which supply not collagen peptides but amino acids and nutrients. The products usually contain collagen peptides, that is, hydrolysed collagen broken down into shorter chains.
What is being studied about collagen supplements
Collagen supplements have become very popular in recent years, and research has grown accordingly. The evidence is inconsistent, however, and further work is needed. Four areas stand out:
Bone: Bone density decreases with age. Studies on bone health typically record bone mineral density over twelve months with a daily intake of collagen peptides.
Skin: Collagen is the main component of the dermis. With age the body's own collagen production declines and the skin becomes thinner. Studies in this area record moisture, elasticity and wrinkle depth over eight to twelve weeks.
Joints: Collagen is a key component of the cartilage covering the joint surfaces. In osteoarthritis, that cartilage degenerates. Two separate lines of research are pursued here: native type II in milligram quantities and hydrolysed peptides in gram quantities.
Hair, nails and muscle: Hair thickness, scalp coverage and nail growth have been recorded among other measures; smaller studies exist for hair health and nails. For muscle mass and strength, collagen peptides have mainly been studied in combination with resistance training.
What these studies have in common is that they record measurements over defined periods. How the findings settle in the long run is still open.
How to Get Collagen Into Your Diet
Collagen supplements exist, but the building blocks the body uses to make collagen can also come from food. Certain foods supply the amino acids and cofactors needed:
Protein-rich foods: Chicken, beef, fish, dairy, eggs and beans supply the amino acids collagen is built from.
Foods rich in vitamin C: Citrus fruit, tomatoes, leafy greens and berries are good sources of vitamin C. Vitamin C contributes to normal collagen formation.
Foods containing zinc and copper: Shellfish, nuts, seeds and wholegrains contain zinc and copper. Zinc contributes to normal DNA synthesis, and copper to the maintenance of normal connective tissue.
Choosing the right collagen product
When choosing a collagen product, it is worth looking at the source, the collagen type and any additional ingredients. Look for suppliers who disclose origin and production process. Check too which collagen type is included — type I, II or III.
Possible side effects and considerations
Collagen supplements are safe for most people at the recommended amount. Pregnant or breastfeeding women should consult their doctor before taking them. In the EU, food supplements are regulated as food and are not authorised in the way medicines are, which is why it is worth looking for reputable suppliers and published analyses.
Conclusion
Collagen is the most abundant protein in the human body by quantity and forms the structural basis of skin, bone, cartilage, tendons and ligaments.
Collagen supplements have become popular in recent years; the research is extensive but not settled.
Food can also supply the building blocks the body uses to make its own collagen.
Whether you choose a supplement or focus on diet depends above all on what fits into your daily life.
What quality can be judged on is origin, production process and an analysis you can inspect.
Image credits: David Clode, National Cancer Institute, Ulvi Safari, Lesly Juarez on Unsplash