What is Collagen and Why is it Important?
Collagen is a type of protein and is, in fact, the most abundant structural protein in living organisms. Structural proteins form the structure or framework of cells and tissues. There are 28 known types of collagen, with Type I collagen making up 90% of the collagen in the human body. Collagen is primarily composed of the amino acids glycine, proline, and hydroxyproline, which form the characteristic triple helix structure of collagen.
Collagen is found in connective tissue, skin, tendons, bones, and cartilage. It provides the structural integrity of tissues and plays a significant role in cellular processes such as tissue repair, immune response, cell communication, cell migration, and tissue maintenance. Collagen is produced and maintained by connective tissue cells known as fibroblasts. As we age, collagen breaks down, fibroblast function is impaired, and collagen production slows down. These changes, along with the loss of another key structural protein called elastin, lead to signs of aging such as sagging skin and wrinkles.
Applications of Collagen
Human body naturally produces collagen, which can be sourced from various foods like chicken skin, fish skin, and collagen supplements. Oral and other collagen products, such as supplements and facial creams, are popular for addressing skin aging signs like wrinkles, moisture loss, and joint pain.
Collagen is available in powder, capsule, and liquid forms. It can be taken as a supplement or added to hot and cold drinks, as well as foods like oatmeal, yogurt, and energy products. Healthcare professionals use collagen-based materials in medical fields, including for wound, burn, and diabetic ulcer treatments. Additionally, collagen is used in cosmetics due to its moisturizing and hydrating properties in products like moisturizers and serums.
What Causes Collagen Loss?
As we age, collagen production naturally declines. Additionally, collagen breaks down and is distributed less in the body. This results in the characteristic signs of aging, such as wrinkles, dry skin, and sagging. The integrity of collagen in the skeletal system also decreases with age, leading to reduced bone strength.
While collagen loss and damage with aging are inevitable, certain factors like diet and lifestyle can accelerate this process. For example, smoking destroys collagen, leading to skin aging, wrinkles, and loss of skin elasticity. Studies have also shown that excessive alcohol consumption reduces collagen production and damages skin repair mechanisms, speeding up skin aging.
Moreover, a diet high in added sugars and processed foods can contribute to premature aging through a process called glycation. This process reduces collagen circulation and disrupts its ability to interact with surrounding cells and proteins. Excessive sun exposure also reduces collagen production. Therefore, using sunscreen and avoiding excessive sun exposure can help prevent premature aging signs in the skin.
Collagen-Rich Foods
Collagen is found in all living organisms and is concentrated in areas like skin and joints. Examples of collagen-rich foods include:
- Animal bones, skin, and tendons such as chicken feet and chicken skin
- Certain types of seafood, such as fish skin and jellyfish
- Products made from animal bones and tendons
Since the body naturally produces collagen from amino acids, consuming adequate amounts of protein-rich foods like chicken, fish, beans, and eggs ensures collagen production. In addition to amino acids, the body requires other components for collagen production and maintenance. For instance, vitamin C is essential for collagen synthesis, so low levels or a deficiency in vitamin C can disrupt collagen production. Therefore, consuming vitamin C rich foods like citrus fruits, bell peppers, vegetables, and berries can help boost collagen production. Additionally, a diet rich in beneficial plant compounds can improve skin health by reducing inflammation and protecting collagen from degradation.
Benefits of Collagen Consumption
- Skin Health
One of the most popular uses for collagen supplements is to improve and maintain skin health. Research shows that collagen supplementation improves certain aspects of skin health and appearance. Hydrolyzed collagen, compared to placebo treatments, enhances skin hydration, elasticity, and reduces wrinkles. Hydrolyzed collagen is a common type used in supplements, produced via a process called hydrolysis, which breaks the protein into smaller pieces for easier absorption by the body. Studies suggest that collagen supplementation improves skin moisture, elasticity, and reduces the appearance of wrinkles. Effective doses of collagen for skin health range from 2.5 to 15 grams per day for 8 weeks or more. - Bone Health
In addition to improving skin health, collagen supplements promote bone health. In one study, the effects of collagen supplementation were examined in 102 postmenopausal women with reduced bone density. Those who consumed 5 grams of collagen peptides daily for one year showed significant increases in spinal and femoral bone density compared to participants taking a placebo. These findings suggest that long-term collagen supplementation may help increase bone mineral density in those at higher risk of osteopenia and osteoporosis. Additionally, collagen supplementation reduces symptoms related to arthritis.
Side Effects of Collagen Consumption
Collagen supplements generally have a good safety profile and are not associated with adverse side effects. However, manufacturers often combine collagen with other ingredients in supplements. Some ingredients, such as herbal extracts and high levels of vitamins in supplements formulated for skin, nail, and hair health, may be harmful to health. Additionally, some collagen supplements may contain high amounts of nutrients like biotin, which can interfere with heart and thyroid function tests. These vitamins and other minerals can cause health issues if consumed in high doses over a prolonged period.
For more information, refer to the articles on (Essential Foods), (Collagen or Gelatin?), (How Collagen Improves Hair?), and (Is Hydrolyzed Collagen a Miracle Cure?).
