How Does Collagen Help to Improve Hair?
Collagen is the most abundant protein in the body, contributing to the formation of tendons, ligaments, and skin. Collagen aids in hair improvement and health by providing amino acids and helping to fight against damaged hair follicles. It may also reduce thinning and graying of hair. This article explores the evidence supporting the role of collagen in enhancing and strengthening hair.
Collagen Provides Essential Amino Acids for Hair Growth
Hair is primarily made of a protein called keratin. The body uses several amino acids to create keratin, some of which can be found in collagen. The body breaks down collagen and other proteins into amino acids, which are then used to build new proteins and compounds. There are 11 non-essential amino acids produced in the body and 9 essential amino acids that must be obtained through diet. Collagen is primarily composed of three non-essential amino acids: proline, glycine, and hydroxyproline. Proline is also a main component of keratin. Therefore, consuming collagen, which is rich in proline, provides the building blocks to produce hair.
Collagen Helps Hair Follicle Damage Control
Collagen can act as an antioxidant, fighting damage caused by free radicals. Free radicals are compounds formed due to stress, air pollution, smoking, poor dietary choices, alcohol, and other environmental factors, and they can damage cells, proteins, and DNA. Studies suggest that free radicals may also harm hair follicles. As the body’s defense system against free radicals declines with age, older individuals are more prone to hair damage. To fight free radicals and maintain healthy hair, the body requires antioxidants. Several studies have shown that collagen (especially collagen derived from fish scales) exhibits strong antioxidant activity. However, more research is needed to fully determine collagen’s antioxidant potential in the body.
Collagen Prevents Hair Thinning Due to Aging
Collagen makes up 70% of the dermis layer of the skin, which surrounds the hair roots. Collagen helps maintain the elasticity and strength of the dermal layer. As people age, the body’s ability to produce collagen and regenerate dermal cells decreases, which may be one reason for hair thinning over time. Thus, providing the body with collagen helps maintain the health of the dermis layer and prevents hair thinning. An eight-week study on 69 women aged 35 to 55 showed that daily collagen supplementation significantly improved skin elasticity compared to a placebo. Another 12-week study involving over 1,000 adults showed that daily collagen supplementation improved skin protein levels and reduced signs of skin aging. Since hair grows through the skin, collagen’s potential to counteract skin aging may promote better hair growth and reduce thinning. Further research in this area is needed.
Collagen Helps Reduce Hair Graying
Collagen, due to its antioxidant properties, helps combat cellular damage and slow down the graying process of hair. While gray hair related to aging, is largely influenced by genetics, free radical damage to the cells that produce hair pigment may also play a role. As individuals age, the cells that produce melanin pigment in the hair naturally begin to decline. However, free radicals from poor diet, stress, and environmental pollutants can also damage these melanin-producing cells. Without enough antioxidants to combat free radical damage, hair may begin to turn gray. A study on this subject showed that the antioxidant activity of gray hair follicles is significantly lower than that of naturally pigmented hair follicles. Since collagen fights free radicals in laboratory studies, it may help prevent damage to the cells that produce hair pigment, thus reducing premature graying or age-related graying.
Collagen Can Be Easily Incorporated into the Diet through Foods or Supplements
Since collagen forms connective tissue in mammals, it is found in the muscles, skin, and bones of chicken, beef, pork, and fish. Extracts derived from animal bones contain collagen and gelatin. This extract can be consumed as a drink or used as a base for soups. Additionally, eating foods rich in vitamin C helps increase the body’s natural collagen production. Oranges, bell peppers, Brussels sprouts, and strawberries are excellent sources of this vitamin. Finally, collagen can be consumed as pills or powder supplements. Most collagen supplements are hydrolyzed, making them easier to absorb. Collagen powder is tasteless and odorless, making it easy to add to smoothies, coffee, and other hot or cold liquids. Current studies suggest that collagen supplements are safe for most people. However, some reports indicate that these supplements may cause an aftertaste or stomach discomfort.
For more information, refer to the articles on (Collagen), (Collagen or Gelatin?), and (Essential Foods).
