What is collagen? Advantages for Joints, Skin, Hair, and More

 

What is collagen? You may have seen it in joint-supporting supplements or know it as an ingredient in your favorite skin serums. How can you use collagen in your life and what does it accomplish exactly?

In particular, type 1 collagen is the most prevalent protein in our bodies. It is present in tendons, blood vessels, muscles, bones, and the digestive system.

Because collagen is a protein that helps replace dead skin cells and gives our skin firmness and flexibility, its benefits are so obvious. To put it simply, our joints and tendons serve as the "glue" that keeps the body together.

Although we regrettably lose collagen as we age, there are foods and supplements that can help us preserve as much of it as possible.

What is collagen?

What components make up collagen? Given that it includes an astounding 19 different amino acids, it is not surprising that it is sometimes referred to as a "complex protein."

These comprise a combination of essential and nonessential (also known as conditional) kinds. It's very high in proline, glycine, glutamine, and arginine.

Collagen protein is made up of three chains that are tightly wrapped into a triple helix. The length of each chain exceeds 1,400 amino acids.

Collagen fibrils are essentially responsible for defining and preserving the shape of connective tissues. Collagen is composed of a structure known as the "microfibrillar structure."

What leads to the loss of collagen?

As we age, our bodies naturally start to produce less collagen. Age-related symptoms including wrinkles, drooping skin, and joint problems brought on by weaker or reduced cartilage might be attributed to this degenerative process. (Hello, legs of skeletons.)

Collagen levels are also lowered by other lifestyle choices, such as smoking, eating a diet heavy in sugar, drinking too much alcohol, and spending a lot of time in the sun.

It has been discovered that the majority of collagen-related illnesses result from a confluence of genetic flaws, inadequate consumption of foods high in collagen, nutritional inadequacies, and digestive issues that impact the protein's synthesis.

Nutrition facts

The two main amino acid types present in collagen chains are proline and glycine. Animal products, which provide the majority of protein for most people following a "Western diet," are deficient in both proline and glycine.

Your body might not be able to make enough amino acids on its own when you're ill, under a lot of physical or mental stress, or otherwise unwell. To acquire its fill, the body then need assistance from outside sources, mostly your meals or supplements.

The following are some of the main advantages of collagen's higher percentages of amino acids:

• Proline:  About 10% to 15% of collagen is composed of proline. In particular, proline and glycine are essential for maintaining the proper functioning of your body. Proline offers several cardiovascular advantages, enhances joint health, and helps preserve the integrity of blood vessels.

• Glycine: Ten to fifteen percent of collagen is composed of proline. Particularly important for maintaining the proper functioning of your body are proline and glycine. Proline has several cardiovascular advantages and helps maintain the integrity of blood vessels while also enhancing joint health.

• Glutamine: Glutamate, which is produced in our muscles and also acquired from diet, is regarded as one of the most significant and plentiful nutrients in the body. Glutamate has been found to help avoid anxiety, tension, sleep difficulties, insomnia, low energy, poor digestive health, reduced immune system, and lack of attention. It has been demonstrated to have beneficial effects on growth hormone production, which can enhance mental health in ways like assisting with the release of gamma-aminobutyric acid, which increases feelings of "inner calm and tranquility," according to a report published in the American Journal of Clinical Nutrition. High levels of glutamine produce nitrogen, which aids in wound healing and guards against joint discomfort and muscle atrophy.

• Arginine: An essential substance for heart and artery function, nitric oxide is produced by the body from arginine (also known as L-arginine). Additionally, arginine has been demonstrated to enhance male libido, boost immunity, and improve circulation.

• Threonine: Numerous biological activities involve this little-known amino acid. The most well-known function of threonine is in the formation of connective tissues, such as collagen and elastin.
  

Benefits

What are the health benefits of collagen? Here are a few of the main advantages of collagen:

1. Enhances skin health

Why is collagen beneficial to the skin? There's a reason it's ranked as the top collagen benefit.

Raising the amount of collagen in your skin can make it appear smoother, firmer, and support the regular renewal and repair of skin cells. One randomized, triple-blind, placebo-controlled trial found that it also helps prevent the signs of aging and collagen loss, including wrinkles, looser skin, and decreased suppleness.

Using 2.5–5 grams of collagen hydrolysate once daily for eight weeks can significantly improve skin elasticity, skin moisture, transepidermal water loss (dryness), and skin roughness in women aged 35–55 with little to no side effects, according to other double-blind, placebo-controlled studies examining its anti-aging properties.

Because of this, it is among the best natural ingredients for skin care. Reduced cellulite and stretch marks are other advantages of collagen.

Cellulite becomes more noticeable as skin becomes less elastic due to a decrease in collagen. Now that your skin is thinner, cellulite is more noticeable; you can no longer conceal what's going on beneath the surface.

Skin collagen keeps the skin supple and less prone to dimpling.

2. Lessens degeneration and joint pain

Have you ever had "skeleton legs," the kind that hurt when you move and feel extremely rigid? That's probably a sign of collagen loss showing up, but fortunately, taking collagen supplements for joints can help.

Our connective tissues, such as our tendons and ligaments, begin to move less easily when we lose this essential protein, which can result in stiffness, swelling joints, and other problems.

Collagen is a smooth, gel-like substance that coats and stabilizes our bones, enabling painless movement.

Imagine consuming more of it as you would grease a squeaky door hinge: It facilitates easier joint movement, lessens aging-related pain, and even lowers the chance of joint degradation.

Thus, it should come as no surprise that a 2019 study discovered that collagen effectively treats osteoarthritis as well as other joint pain and conditions.

A randomized, double-blind, placebo-controlled clinical investigation on collagen peptides' efficacy for osteoarthritis showed that they have a lot of promise for managing the condition and preserving joint health.

People with arthritic joint pain who receive type 2 collagen treatment report notable improvements in everyday activities including sleeping, climbing stairs, and walking, as well as an overall increase in their quality of life, according to another study published in the International Journal of Medical Sciences.

3. Aids in treating leaky gut

Collagen can be quite beneficial if you have leaky gut syndrome, a condition in which harmful toxins can enter your digestive system. By restoring damaged cell walls and supplying the gut with amino acids, it aids in the breakdown of proteins and calms the lining of your stomach.

The main digestive advantage of eating more is that it aids in the formation of connective tissue, which seals and repairs the gastrointestinal tract's protective lining. We now know that inflammation or irritation resulting from an unhealthy gut can be the cause of many ailments.

According to studies, serum collagen concentrations are lower in people with inflammatory bowel disease. Collagen peptide supplements may help alleviate inflammation and gastrointestinal symptoms, such as ulcerative colitis, Crohn's disease, acid reflux, leaky gut syndrome, and IBS.

Collagen helps with the absorption of water in the intestines, which keeps things coming out of the body more easily. It also helps heal leaky gut.

4. Increases energy production, muscle mass, and metabolism

By giving your body more lean muscle mass and aiding in the conversion of vital nutrients, a collagen boost may help raise your metabolism.

By transforming glucose into energy that powers muscle cells, glycine plays a crucial part in the formation of muscular tissue. Because muscle burns more calories than fat and supports bone health and posture, it's important to maintain muscle mass as you age.

To make sure your body can turn collagen into a useful protein, it can be beneficial to take vitamin C together with collagen. This can begin to restore the source or your energy and vitality.

Glycine has more benefits for your metabolism than that. According to research, glycine also plays a significant part in the central nervous and digestive systems, both of which are crucial for preserving a young, healthy body.

By enhancing the body's utilization of antioxidants and aiding in the process of creating healthy cells from DNA and RNA, glycine appears to help slow down the consequences of aging.

Furthermore, it has been shown that arginine increases the body's capacity to produce proteins, which is critical for wound healing, muscle repair, tissue wasting prevention, metabolism enhancement, and healthy growth and development.

5. Fortifies teeth, hair, and nails

Have you ever experienced nail splitting and peeling? Well, it might be due to a shortage of collagen.

The building block of your teeth, hair, and fingernails is collagen protein. By include it in your diet, you may be able to prevent hair loss symptoms and maintain strong nails.

"Essential relationships between extracellular matrix (ECM) and hair follicle regeneration suggest that collagen benefits could include being a potential therapeutic target for hair loss and other skin-related diseases," according to a study published in the Journal of Investigative Dermatology.

According to the results of another double-blind, placebo-controlled trial, after 90 days, adult women using collagen saw improvements in their overall hair volume, scalp covering, and body thickness. After 180 days, there were further improvements in skin smoothness, skin moisture retention, and hair gloss.

6. Promotes liver health

Collagen is quite beneficial if you want to rid your body of toxic compounds, increase blood flow, and maintain a healthy heart. This is due to the fact that glycine helps reduce the harm that occurs to your liver when it absorbs pollutants, alcohol, or other chemicals that shouldn't be going through it.

Bone broth is one of the simplest ways to quickly cleanse your liver. To help heal leaky gut quickly, I frequently suggest a three-day bone broth detox. This could improve general immune function by assisting your body in "resetting" your gut and getting rid of toxins.

7. Preserves heart health

Proline, an amino acid, aids in the release of fat from the bloodstream by the walls of your arteries, reducing the amount of fat that accumulates there. Proline helps regulate blood pressure and is necessary for tissue healing in the arteries and joints.

As we age, it helps us preserve important cartilage and protects our bodies from the damaging impacts of stress or vibration. Because it keeps our arteries free of harmful plaque accumulation, it is also associated with the prevention of arteriosclerosis, or the hardening of the arteries.

Furthermore, arginine aids in the synthesis of nitric oxide, which promotes improved vasodilation, or the relaxation of blood vessels and muscle cells that widens arteries and improves circulation.

Food sources

What foods contain a lot of collagen? The primary sources of collagen found in our diets are foods strong in protein, such as the membranes of eggs, chicken, beef, and fish.

Here are some ways that these are different and advantageous to us:

• Bovine (cow or beef) collagen: The skin, bones, and muscles of cows are the source of bovine collagen. Since types 1 and 3 collagen are the most prevalent types produced and present in the human body, it seems sense that they make up the majority of its composition. Because of its high glycine and proline content, it aids in the body's synthesis of collagen, creatine, and muscular growth.

• Chicken collagen: kind 2 collagen is the most prevalent kind found in chicken and is ideal for cartilage formation. Given that this source also contains chondroitin sulfate and glucosamine sulfate, both of which have anti-aging properties, it is advantageous for joint health. The majority of supplements typically contain type 2 and chicken collagen.

• Fish collagen: It has been discovered that fish collagen is readily absorbed and primarily consists of type 1 collagen, which contains the amino acids glycine, proline, and hydroxyproline. Consuming more fish collagen has been linked to advantages for the joints, skin, essential organs, blood vessels, digestion, and bones since type 1 collagen is present throughout the body. Lower levels of hydroxyproline, a crucial part of the collagen triple helix, have been linked to joint deterioration and, consequently, aging symptoms and indicators. After the collagen chain is formed, normal proline amino acids are modified to become hydroxyproline, which is necessary for collagen stability. Vitamin C insufficiency can result in anomalies in collagen levels since this reaction also requires vitamin C (to help with the addition of oxygen).

• Collagen in the eggshell membrane: Type 1 collagen makes up the majority of the collagen in egg whites and shells. Similar to the human body, it has a significant amount of type 1 (about 100 times more than type 4) but also has type 3, 4, and 10. It offers a variety of amino acids, glucosamine sulfate, chondroitin sulfate, hyaluronic acid, and other nutrients that help build connective tissue, heal wounds, increase muscle mass, and lessen stiffness and pain.

Types

The human body has at least 16 different forms of collagen, which is a little-known fact. Types 1, 2, 3, 5, and 10 are among them.

However, types 1, 2, and 3 make up the great majority, which ranges from 80 to 90 percent.

Specifically, type 1 collagen makes up over 90% of the body's supply, per some research. Different kinds can also be present in certain foods or in products and supplements.

Which varieties of collagen are the best? To help you choose the best kind of collagen, below is a summary of its various forms, sources, and main advantages:

• Type 1/Type I: This kind is thought to be the strongest and most prevalent in the human body. It is composed of eosinophilic fibers that make up the skin (dermis), tendons, ligaments, and organs. Type 1 is located in the GI tract and aids in bone formation. It plays a crucial role in wound healing, giving skin its elastic and flexible properties, and keeping tissue together to prevent tearing.

• Type 2/Type II: The main function of type 2 collagen is to aid in the formation of cartilage, which is present in connective tissues. Type 2 cartilage is essential to the health of our joints, which is why it helps avoid age-related joint pain and other symptoms of arthritis.

• Type 3/Type III: Retinal fibers make up type 3 collagen, which is a significant part of the extracellular matrix that surrounds our skin and organs. It contributes to the firmness and elasticity of skin and is typically seen in type 1. In the heart, it also creates tissue and blood vessels.

• Type 4/Type IV: The crucial function of type 4 collagen is to generate basal lamina, which is present in endothelial cells that make the tissue that envelops muscles, fat, and organs. Numerous blood vascular and nerve activities depend on the basal lamina. They cover most of the surfaces of our respiratory system and digestive organs. The areas between the outermost and innermost layers of skin or tissue are known as the basal lamina. They are a thin coating of gel-like substance that acts as padding and a cushion for the tissue above it.

• Type 5/Type V: The surface of cells, hair strands, and tissue found in women's placentas—the organ that grows in the uterus during pregnancy, supplies oxygen and nutrition to the developing baby, and eliminates waste—all require this type.

• Type 10/Type X: Type 10 aids in the development of articular cartilage and new bone. It contributes to the formation of bone tissue in mammals through a process called endochondral ossification. It has been shown to help in synovial joint repair and bone fracture healing.

How to stop the loss of collagen

Because whole-animal eating was a part of previous traditional diets, our ancestors naturally consumed a lot of collagen. In other words, they consumed a lot of animal components that we now choose to avoid or throw away, such as skin, tendons, and ligaments.

Fortunately, "getting back to the basics" is getting easier than ever. Making a homemade bone broth, such as my beef or chicken bone broth recipes, is one of my favorite strategies to boost collagen consumption.

It's a tasty, economical, and healthful way to employ animal parts that aren't suitable for direct consumption—no waste here!

Bone broth is also incredibly healthy. Collagen is released in an easily absorbed broth while these inedible animal parts boil for hours or days.

Additionally, you should minimize or stay away from items that break down collagen, like processed meats, fried foods, refined carbohydrates, and beverages with added sugar.

Another simple method to boost your intake is to take collagen supplements, such as collagen protein powder. Make sure the cows that produce your powder are pasture-raised and given grass, free of pesticides and antibiotics.

To add health benefits without altering the flavor of your favorite foods, collagen supplements can be added to smoothies, soups, or even baked goods.

You can also attempt collagen induction therapy or microneedling for your skin. In this minimally invasive skin treatment, a dermatologist or aesthetician uses extremely thin needles to purposefully make tiny punctures in the epidermis.

Supplements and dosage

When selecting a collagen supplement, you should think about the types that best fit your needs as well as the form that is appropriate for you, such as powder or capsules.

Other collagen products might include a combination of multiple types of collagen, whereas some supplements might only contain one or two types.

A hydrolyzed collagen peptide product, like a powder, with the most absorbable form is the optimal option when searching for an oral collagen supplement. To make sure you're getting the real thing, look for terms like "collagen peptides," "collagen hydrolysate," or "hydrolyzed collagen" on the supplement's ingredients list.

Supplements containing collagen peptides

Although collagen peptides have experienced a process known as hydrolysis to break them down into shorter chains of proteins, they nevertheless retain the same precise set of amino acids and nutrients as collagen.

Hydrolyzed collagen is not only considerably easier for your stomach to digest and break down, but it may also dissolve in hot or cold water. You get more nutritional value for your money because it also has a high bioavailability and is more easily absorbed into the bloodstream than ordinary collagen protein.

Most importantly, collagen peptides can help enhance gut health, reduce joint discomfort, and improve skin and hair.

How to use

Is daily use of collagen beneficial? Yes, for the majority of people.

The best strategies for increasing consumption are:

• Making or consuming bone broth.

• Utilizing bone broth-based protein powder in cooking. Bone broth can be eaten on its own or, depending on the product, used in a variety of savory and sweet recipes.

• Using dietary supplements. Hydrolyzed collagen, which aids in the formation of new collagen, is commonly seen in supplements; it can be purchased as collagen protein powder or collagen tablets. Collagen hydrolysis releases peptides that are bioavailable.

• Consuming a balanced diet that promotes the peptides you might take as supplements are better absorbed.

Collagen vs. gelatin

What distinguishes collagen from other proteins that are already present in the body, and is it distinct from gelatin?

Collagen is the source of gelatin; gelatin is created when collagen decomposes.

The method is found in bone broth: Bones are rich in collagen, which gradually turns into gelatin when the bones stew in broth for one to two days for cooking.

In fact, in ancient China, gelatin was among the earliest foods utilized as a form of medicine.

For those who have dietary sensitivities or allergies, gelatin is fantastic. By aiding in the long-term repair of gastrointestinal tract components, it even helps their bodies better handle foods that are tough to digest.

Rich in gelatin, collagen-rich foods like bone broth can help the mucosal lining mend, improving nutrient absorption and lowering the risk of leaky gut (particles that leak out of the gut to places they shouldn't be).

To put it another way, gelatin contains all of the same beneficial ingredients, but in a different form.

Side effects

Thankfully, adverse collagen side effects are uncommon. The majority of persons who suffer adverse side effects either have pre-existing allergies or exceeded authorized dosages.

Examine the collagen's origins on the supplement container. Avoid the product if you have a fish allergy and it contains fish collagen.

Type 2 collagen is typically found in chicken, however types 1 and 3 collagen can be found in bovine, fish, or egg whites, if the supplement merely includes the forms of collagen. Avoid those proteins if you have an allergy to any of them.

Although some consumers report a negative aftertaste from the collagen powder or pills, this isn't truly a side effect of the product. If you take the powder in a smoothie, for instance, you can typically avoid this unpleasant taste completely, but it will go away in a few minutes.

Frequently asked questions

What advantages does taking collagen offer?

Several possible advantages exist:

• Better Skin Health: It can lessen the visibility of wrinkles while improving the suppleness, moisture, and smoothness of the skin.

• Joint Health Support: Assists in reducing joint discomfort and enhancing joint function, especially for those who have osteoarthritis.

• Bone Strength: It may lower the chance of fractures and increase bone density.

• Strength of Hair and Nails: Encourages the growth of thicker hair and lessens brittle nails.

• Gut Health: May help maintain the integrity of the gut lining and lessen the symptoms of diseases like leaky gut.

• Muscular Mass: Aids in the preservation and repair of muscular mass.

• Heart Health: May lessen the chance of cardiovascular problems by increasing arterial flexibility.

Is it worthwhile to use collagen?

Collagen supplements are beneficial for many people, particularly those who want to address general aging issues, joint function, or skin health. Depending on age, nutrition, and health objectives, the advantages could change.

When used regularly for at least eight to twelve weeks, clinical studies indicate observable improvements.

What is a diet high in collagen?

The following foods are excellent sources:

• Animal products include fish skins, chicken skins, pork skins, and bone broth.

• High-Gelatin Foods: Jellies, marshmallows, and various sweets include gelatin, which is a cooked version of collagen.

• Foods abundant in zinc (nuts, seeds), proline (eggs, dairy), glycine (meat, poultry, seafood), and vitamin C (citrus fruits, bell peppers) are nutrients that support the production of collagen.

Is collagen OK for daily use?

In general, it is safe to use on a daily basis. Depending on the desired advantages (e.g., skin health, joint support), the majority of research suggest consuming 2.5–10 grams per day.

Observe the supplement label's dosing guidelines at all times.

For whom is collagen inappropriate?

The following people should not take it or should see a doctor before doing so:

• Since many supplements are made from fish, shellfish, or eggs, people with allergies should be very cautious.

• Women Who Are Pregnant or Nursing: There is little information on its use during these times.

• People with Chronic Conditions: Patients with metabolic diseases, such as kidney illness, should first speak with their doctors.

What drawbacks might consuming collagen cause?

• Although usually safe, possible drawbacks include:

• Gas, diarrhea, and bloating are examples of mild digestive problems.

• Taste or scent: Some people don't like the taste or scent.

• Cost: Long-term use of supplements can be costly.

• Rare yet possible in sensitive people are allergic reactions.

Are there any interactions between collagen supplements and other medications?

Supplements containing collagen are often thought to be safe and unlikely to cause any problems. Nonetheless, people who use drugs for the following conditions need to exercise caution:

• Blood Pressure: Blood pressure may be somewhat impacted.

• Diabetes: Blood sugar levels may be impacted by certain amino acids.

• Anticoagulants: Blood-thinning drugs and the supplement may interfere.

Before beginning any supplement regimen, speak with a healthcare provider if you are using prescription drugs.

Final thoughts

• Collagen is a kind of structural protein that supports joints, skin, hair, nails, and digestion. It also aids in the formation and repair of connective tissues throughout the body.

• Numerous elements, including vitamin C, manganese, copper, proline, and foods high in anthocyanins (such blueberries, cherries, and blackberries), aid in its synthesis and utilization by the body.

• To maximize your supplement's digestion and bioavailability, choose peptides.

• Finally, remember that some foods encourage the formation of collagen more than others. Fish, poultry, eggs, and milk are examples of animal goods that can promote its formation.