What is collagen? What are the benefits of collagen for you?

Collagen is a type of protein. Some foods such as animal hides and laces are rich in collagen. Collagen is also available as a nutritional supplement.

Many people who want to improve the health of their skin, joints, and hair take collagen supplements daily or add collagen powder to their morning coffee, tea, or juice.


Although the use of collagen supplements and other collagen products is increasing, most people don't know what collagen actually is or what its effects are on the body. In this article, you'll learn everything you need to know about collagen, including what it is. What are its effects on your body, and whether it is worth taking collagen supplements.

What is collagen and why is it important?

Collagen is a type of protein. In fact, it is the most abundant structural protein in animals. A structural protein is one that forms the structure or framework of your cells and tissues ( 1 ). There are 28 known types of collagen, and type I collagen represents 90% of the collagen found in the human body ( 2 ).


Collagen mainly consists of the amino acids glycine, proline and hydroxyproline. These amino acids form three branches that form the characteristic triple helical structure of collagen ( 3 ).


Collagen is found in connective tissue, skin, tendons, bones and cartilage. It provides structural support to tissues and plays an important role in cellular processes including ( 3 , 4 , 5 , 6 ):

• Tissue repair.
• Immune response.
• Cellular communication
• Cell migration, a process essential for tissue maintenance.

Connective tissue cells called fibroblasts produce and maintain collagen. As we age, collagen fragments deteriorate, fibroblast function declines, and collagen production slows ( 3 , 7 ).

These changes, along with the loss of another important structural protein called elastin, cause signs of aging such as sagging skin and wrinkles.

Use of collagen

• Your body produces collagen naturally and you can consume it through food sources such as chicken skin and fish skin, as well as collagen supplements.
• Oral and topical collagen products such as nutritional supplements and facial creams are very popular in treating signs of aging such as wrinkles, loss of skin moisture, and joint pain.
• You can buy collagen in powder, capsule, and liquid form. You can take it as a nutritional supplement or add it to hot and cold drinks and foods such as oatmeal, yogurt, and energy balls.

Collagen and collagen-based materials are also used by healthcare professionals in the medical field, including treating wounds, burns, and ulcers resulting from diabetes ( 8 ).

Additionally, cosmetics companies use collagen in products like moisturizers and serums for its moisturizing properties ( 9 ).

summary
Your body naturally produces collagen. Collagen is found in connective tissue, skin, tendons, bones and cartilage and has many functions. It is also found in some foods and can be taken as a nutritional supplement.

What causes collagen loss?

As we age, collagen production naturally declines. In addition, collagen becomes more fragmented and distributed more freely ( 10 ).

These changes cause the hallmark signs of aging such as wrinkles and dry, sagging skin. The integrity of skeletal collagen also decreases with age, leading to decreased bone strength ( 11 ). While collagen loss and damage as you age is inevitable, certain dietary and lifestyle factors can speed up this process.


For example, cigarette smoking is known to degrade collagen and cause skin aging, wrinkles, and loss of elasticity ( 12 , 13 ).


Excessive alcohol drinking has also been shown to accelerate skin aging by reducing collagen production and damaging skin repair mechanisms ( 13 ).


Additionally, a diet high in added sugar and ultra-processed foods can lead to premature aging by contributing to a process called glycation, which reduces collagen turnover and interferes with collagen's ability to interact with surrounding cells and proteins ( 14 ).


Excessive sun exposure also deteriorates collagen production, so wearing sunscreen and avoiding overexposure to the sun can help prevent signs of premature skin aging ( 15 ).


summary
Age-related loss of collagen is inevitable, but dietary and lifestyle factors such as smoking and excessive alcohol consumption can speed up this process.

What foods are rich in collagen?

Collagen is found in all animals and is concentrated in some parts of the animal, such as the skin and joints.

Here are some examples of collagen-rich foods ( 16 ):

Animal bones, skin and ligaments, such as chicken skin and pork knuckle
Certain types of seafood, such as fish skin and jellyfish
Processed products containing animal parts such as bones and webs, incl
Bone Broth Since your body naturally produces collagen from amino acids, you can support collagen production by ensuring you consume adequate amounts of protein from foods such as poultry, fish, beans, and eggs.

In addition to amino acids, your body needs other nutritional components to produce and maintain collagen. For example, vitamin C is necessary for collagen synthesis, so low or deficient levels of vitamin C can lead to poor collagen production ( 17 ).

Therefore, eating plenty of foods rich in vitamin C can help support healthy collagen production. For example, try citrus fruits, peppers, vegetables, and berries.


Additionally, eating a diet rich in beneficial plant compounds may also help improve skin health by reducing inflammation and protecting against collagen breakdown ( 18 ).


summary
Some foods such as animal skin and ligaments are rich in collagen. A collagen-friendly diet should include protein-rich foods as well as fruits and vegetables rich in vitamin C and other antioxidant and anti-inflammatory compounds.

What are the benefits of taking collagen?

Studies have shown that collagen supplements may provide many benefits.

Potential benefits for the skin
One of the most common uses for collagen supplements is to support skin health. Research shows that collagen supplements can improve several aspects of skin health and appearance.

A review of 19 studies including 1,125 participants (95% women) ages 20 to 70 found that taking hydrolyzed collagen improved skin moisture, elasticity, and wrinkles compared to conventional treatments. Placebo ( 19 ).

Hydrolyzed collagen is a common type of collagen used in nutritional supplements and is created through a process called hydrolysis. This process breaks proteins down into smaller parts, making them easier to absorb into the body ( 20 ).

Some studies have shown that collagen supplements can improve skin moisture and elasticity as well as reduce the appearance of wrinkles.

However, keep in mind that many of these studies were funded by companies that make collagen products, which may affect the study results ( 21 , 22 ).

Collagen dosage has been shown to improve skin health in various studies, although most studies used 2.5 to 15 grams daily for 8 weeks or more ( 23 , 24 ).


Potential bone benefits
Besides improving certain aspects of skin health and appearance, collagen supplements may provide many other benefits.

One study examined the effects of collagen supplements in 102 postmenopausal women with low bone mineral density (BMD).

People who took 5 grams of collagen peptides daily for one year had a significant increase in bone mineral density in the spine and femur (lower leg bones) compared to participants who took a placebo ( 25 ).

A follow-up study in 31 of these women found that taking 5 grams of collagen daily for 4 years was associated with a gradual increase in bone mineral density. The researchers found that participants' BMD increased from 5.79 to 8.16% at the spine and from 1.23 to 4.21. % in the femur during follow-up ( 26 ).

These findings suggest that long-term collagen supplementation may help increase bone mineral density in postmenopausal individuals, who are at greater risk of osteoporosis and osteoporosis.

Additionally, a review article concluded that oral collagen supplements reduced participants' symptoms associated with osteoarthritis, including joint stiffness ( 27 ).

Collagen supplements may also provide other health benefits, such as improving body composition in some populations when combined with resistance training ( 28 ).

It is important to note that studies have observed these beneficial effects of collagen use primarily in older women with low bone mineral density.

Therefore, collagen supplements may not have the same effect in other populations, such as men, young adults, or people who do not have low bone mineral density.

What are the side effects of taking collagen?

Collagen supplements have a good safety profile and are not associated with unwanted side effects.


However, manufacturers often combine collagen with other ingredients in supplements. Some ingredients can pose health risks, such as the high herbal and vitamin content in supplements designed to support healthy skin, nails, and hair ( 29 ).


For example, ingredients in nutritional supplements such as herbal extracts can interact with commonly prescribed medications, some of which are unsafe for pregnant or breastfeeding women. In addition, some collagen supplements may also contain high amounts of nutrients such as biotin, which can interfere with laboratory tests of heart and thyroid function.

This and other vitamins and minerals can cause health problems if you take them in high doses over a long period of time ( 29 ).

Therefore, although supplements containing only collagen are unlikely to cause side effects, it is important to read labels and understand the potential risks associated with supplements containing collagen combined with other ingredients.

If you are taking other medications or if you are pregnant or breastfeeding, be sure to talk to your healthcare professional before starting any nutritional supplements.


Collagen vs protein supplements
It is important to note that you do not need to eat collagen or take collagen supplements to support collagen levels or bone health in your body.


You can help your body produce collagen and maintain healthy levels of collagen and bone tissue by getting enough high-quality protein, vitamin D, calcium, vitamin C and zinc in your diet. You ( 30 , 31 , 32 ). .

A balanced diet that contains little protein is especially beneficial for maintaining muscle and bone tissue as you age. Experts recommend consuming no more than 0.36 grams of protein per pound (0.0.0.01 grams). 8 grams per kilogram) of your body weight for this purpose ( 30 ).

To support this, combine this high-protein diet with physical activity, especially resistance training and weight-lifting exercises ( 30 ).


summary
Collagen supplements may help promote skin and skeletal health and may help improve symptoms associated with osteoporosis. It is considered safe in itself but may contain other ingredients that are not suitable for everyone.

How to prevent collagen loss?

Age-related collagen loss is impossible to prevent, but it can be slowed.

As mentioned earlier, diet and other lifestyle factors can greatly affect collagen production in the body.

Smoking and drinking too much alcohol negatively affect collagen production, as does eating a diet high in processed foods and added sugar ( 12 , 13 , 14 ). On the other hand, following a healthy lifestyle by eating a nutrient-rich diet and avoiding smoking and excessive alcohol consumption can help delay age-related changes in collagen and reduce signs of aging. It turns into wrinkles.

Avoiding or reducing your intake of certain foods and drinks while increasing your intake of others can help support collagen maintenance and overall skin health.

For example, a diet low in compounds called advanced glycation end products (AGEs) may help promote skin health. AGEs are toxins that accumulate in the skin. They can cause collagen to harden and disrupt the proteins responsible for collagen repair ( 33 ).

According to more recent and older research, foods with the highest levels of essential fatty acids include processed meat products such as sausage and bacon, fried foods such as French fries and fried chicken, as well as barbecue.

In addition, eating a diet rich in high-quality proteins and plant foods such as fruits and vegetables, which contain nutrients that protect and preserve collagen, can also help maintain collagen stores and prevent collagen damage and loss ( 33 ).

summary
Maintaining a healthy lifestyle by avoiding smoking, drinking too much alcohol, and eating a diet rich in fruits, vegetables, and other nutritious foods can help protect against cold and damaged collagen loss.

Frequently asked questions

Who should not take collagen?

Collagen is safe for most people, but people with food allergies, such as fish or shellfish allergies, should check the label and make sure the collagen they choose does not contain these ingredients. Since collagen is an animal product, vegans, vegetarians, and those who follow a kosher or halal diet may also want to avoid it. ( 35 )

Do collagen supplements interact with other medications?
Although there is not a lot of information indicating that collagen interacts with other prescription medications, other ingredients in nutritional supplements, such as herbal extracts, may interact with other prescription medications. Commonly prescribed medications. Talk to your healthcare professional before taking any nutritional supplements.

Sources:

• National Center for Biotechnology Information (https://www.ncbi.nlm.nih.gov/).
• JOURNALOFPRIMARYHEALTHCARE.
• JournaTaylor & Francis Online (https://www.tandfonline.com/).
• American College of Nutrition.