Collagen 101

Everything you need to know about collagen 

In recent years, there has been a rise in consumer interest in collagen supplements. This is because collagen is typically advertised as one of the most important and key nutritional ingredients in maintaining a youthful appearance. Though this fact is not incorrect, there is a lot more to know about this protein and its associated benefits. It pops up as an ingredient in most beauty products and supplements, yet most of us don’t have a comprehensive understanding of how exactly it functions and what to look for in a product. Here is everything you need to know about collagen.  

WHAT IS COLLAGEN?

First and foremost, it is important to know what collagen is and the role it plays in our overall health. Collagen is the primary protein found in the body’s intramuscular and connective tissues, like tendons, ligaments, bones and cartilage, as well as hair, skin and nails. It is the main structural protein in the skin and makes up about one-third of the protein in the human body. It gives the skin its elasticity and strength, contributing to a youthful appearance.Collagen is made primarily of three amino acids—proline, hydroxyproline and glycine-which help our bodies carry out important functions, such as building and repairing muscles and tissues. Proline and glycine are essential amino acids and need to be consumed through our diet or through supplementing with collagen because our bodies cannot make them independently. Aging and environmental factors, such as UV light, smoking, chronic alcohol consumption, free radicals in polluted air and dietary factors like refined sugar, are the biggest threats to collagen status and can decrease their strength and production. There are about 16 types of collagen found in the body. The four main types are I, II, III, and IV.

• Type I: Type I collagen accounts for about 90% of your body’s collagen. It provides structure to bones, tendons, ligaments, connective tissue amongst many other organs.

• Type II: The second type of collagen is made up of loosely packed fibres and found in the elastic cartilage which provide cushioning to the joints.

• Type III: The third type of collagen helps in building the structure of our muscles and arteries.

• Type IV: The fourth most important type of collagen helps infiltration, which is found in the layers of the skin.

BENEFITS OF COLLAGEN

• Skin

  Collagen is a decisive protein that determines skin physiology, by maintaining the skin structure and enabling its numerous functions to take place. It retains water and supports smooth, firm, and strong skin. Supplementing with collagen peptides helps strengthen the dermis layer, which plays a role in decreasing wrinkles and hiding cellulite and stretch marks. Daily use of collagen peptides may help hydrate skin and increase skin elasticity while reducing the effects of sun damage on the skin.

• Hair

  The actual growth of hair follicles relies heavily on the collagen matrix within the dermis. If collagen is scarce, the thickness and total number of hair follicles you have can be reduced. As we age, we tend to lose hair and low collagen levels may be a big reason for this. Within the dermis, a type of gland known as the sebaceous gland produces sebum that helps to keep our skin as well as hair moisturized and healthy. Collagen supports the sebaceous glands and everything else in the dermis because it contributes to the overall strength of the dermis layer of our skin. Hence, it helps to keep our hair strong and nourished and also improves its growth. 

• Nails

  Collagen supports skin cells in the finger, which helps to maintain nail strength. The matrix from which the nail grows may be positively affected by collagen supplementation. That means less brittle, fragile nails. Along with keratin, collagen is the major protein constituent in your nail bed.

• Wound Healing
  Since collagen is a natural source of protein for skin structuring, it plays a massive role in helping the wound to heal. It also helps the body repair and replenish proteins that are broken down during physical activity as well as speed up the recovery process after a torn or ruptured muscle.

• Gut Health
  Collagen is crucial for the proper functioning of our digestive system. It contains the amino acid glutamine which plays an important role in healing leaky gut and IBS. Additionally, collagen peptides in the GI tract pull in water and attract acid molecules, aiding in the breakdown of food particles and helping move food through our digestive system. Regular use helps reduce heartburn, ulcers and other digestive problems.

• Bones and joints
  Ninety percent of the organic component of our bones is collagen. Collagen fibers form the protein matrix in our bones and calcium is embedded within this matrix to provide rigidity. Studies show that as we age, our bones can lose 50% of their strength and have a 35% loss in elasticity as a result of collagen loss. Any breakdown of bone collagen directly causes a loss of bone strength. Clinical research has also shown that daily supplementation with collagen peptides can increase bone mineral density which is key to preventing bone fractures. By helping to strengthen joints and ligaments, collagen helps prevent injuries and reduce activity-induced joint pain.

• Building muscle mass
  By contributing to your lean muscle mass, collagen may potentially help boost your metabolism. Rich in glycine, an amino acid that plays an important role in the conversion of nutrients such as glucose into energy, collagen may help promote the formation of muscle tissue. Muscle mass is key to ensuring your body has a supportive system as you age, so it’s crucial to retain as much muscle mass as you can. Having muscle mass also helps improve your bone health and posture.

SOURCES OF COLLAGEN

As we get older, the ability of our bodies to naturally produce collagen slows down. Diminished collagen supply can lead to wrinkles, stiff joints, thinning hair etc. The following sources can help in stimulating collagen production internally. 

• Food/Nutrient sources

  Collagen can be obtained from natural sources like fruits and vegetables which are rich in protein content like eggs, dairy products, lean beef, and fish. Eating protein-sourced foods that are high in the amino acids glycine, proline, hydroxyproline and lysine, which help synthesize and form the structure of collagen, is recommended. Vegetarians and vegans can find the necessary amino acids through plant-based foods such as nuts, seeds, lentils and tofu. Since the body uses vitamin C as a catalyst in collagen formation, adding vitamin C-rich berries as well as yellow and orange fruits and vegetables to your diet will be beneficial.

• Exercise

  Exercise can stimulate collagen for up to 72 hours after a workout. Collagen is just as important to the tendons and ligaments as it is to the skin. Such intramuscular connective tissues rely on strong collagen fibers to maximize movement and agility. By consuming adequate protein sources, you will benefit from building collagen in your connective tissues to support exercise as well.

• Supplements

  If your protein consumption is not enough for the body to synthesise collagen, you can also switch to specialist approved and prescribed supplements that provide collagen to make up for the loss. Hydrolysed collagen powder is known to be a great source of collagen which carries no flavour and can be easily mixed with any beverage, smoothies and other forms of food. Supplementing with collagen helps to reverse this damage by replenishing the lost collagen. It helps strengthen bones and joints, improve gut health, reduce the appearance of wrinkles, and keep the skin hydrated. Moreover, collagen is 40% more filling than proteins, which makes it a useful supplement in weight maintenance and even in helping to promote weight loss. 

THE TAKEAWAY

Collagen is an important protein that provides structure to your body and helps in its optimal functioning. Hence, it is imperative to be mindful of whether your body is producing enough collagen. If not, switching up your lifestyle and dietary habits in accordance with the information mentioned above might help. 

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