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Collagen is a structural protein found in many organs of the human body, especially in bones, muscles, skin, tendons, ligaments, and the dermis, making up one-third of the body’s proteins. The word collagen comes from the Greek word “kólla“, which means glue. Accordingly, it holds tissues together like an adhesive. Collagen can be synthesized by the body or taken synthetically from external sources.
Collagen, which forms connective tissues and ligaments, protects our skin against toxins and harmful effects like a protective barrier. Its basic building blocks are connective tissue cells called fibroblasts. As a fundamental component of our hair and nails, it is also directly effective on our nail and hair health.
What are the Collagen Types?
There are many different types of collagen molecules in the body. According to scientific research, 19 different types of collagen have been identified in the body. However, the most common types of collagen are Type 1, Type 2, Type 3, Type 4, and Type 10, and these collagen types are found in different densities in different tissues. The main task of all of them is to support the structure of the connective tissue. In addition, each has its own unique duties.
Basic Collagen Types
Type 1 Collagen
It constitutes 90% of the collagen found in the body. Type 1 collagen is found in bones, organs, ligaments, tendons, fibrous cartilage, teeth, and skin; it is responsible for holding tissues together and protecting the skin.
Type 2 Collagen
Type 2 collagen is produced by the non-cellular cartilage matrix. The cartilage matrix is a fluid-like structure found within cartilage and is effective in the formation of cartilage in connective tissues. Therefore, Type 2 collagen is very beneficial for joint health. It supports joints and digestive health and also plays a role in the functioning of the immune system.
Type 3 Collagen
It is found together with Type 1 collagen. It supports skin and bone health. Additionally, because it is found in the arterial wall, it is very important for heart health. It gives elasticity to the vessels and strengthens the muscles. It consists of the main component of the extracellular matrix that forms the organs and the skin.
Type 4 Collagen
This type helps with filtration in the kidneys and is found in the layers of our skin (basal membranes). Type 4 collagen, which is effective in the entry and exit of fluid to the skin, forms the digestive and respiratory surfaces.
Type 10 Collagen
Effective in the development of joint cartilage and new bones, Type 10 collagen has a restorative effect on joint pain and fractures in the joint areas. Depending on aging, the skin loses its elasticity, and as a result, wrinkles may occur.
What are the Foods Containing Collagen?
There are 3 amino acids important for collagen synthesis. These are proline, lysine, and glycine. There are specific foods where these amino acids are naturally found. These are:
Bone Broth and Meat
Since bone broth contains bone and connective tissue, it includes calcium, magnesium, phosphorus, collagen, glucosamine, chondroitin, amino acids, and many other nutrients.
Green Vegetables
Greens get their color from chlorophyll, known for its antioxidant properties. Leafy green vegetables contain plenty of chlorophyll, which increases the amount of procollagen in the body. Studies have shown that chlorophyll consumption increases collagen in the skin.
Garlic
Garlic contains a high amount of sulfur. Sulfur is a trace mineral that helps prevent the breakdown of collagen as well as triggering collagen production.
Sweet Potato
The orange color of sweet potatoes comes from an antioxidant called beta-carotene, which is converted into vitamin A. It is possible for vitamin A to contribute to skin elasticity, cell renewal, and ultimately a youthful appearance of the skin.
Soy Products
Soy products contain a compound called genistein. As a powerful antioxidant, soy products protect the skin against free radicals that would damage skin cells and tighten the skin.
Red Fruits and Vegetables
Red fruits and vegetables are beneficial in preventing the damage caused by UV light to the skin. By preventing the breakdown of collagen, they reduce the effect caused by UV light. Fruits such as apples, blackberries, raspberries, cherries, and strawberries increase collagen production.
Nuts
Nuts, which are energy stores like sunflower seeds, pumpkin seeds, cashews, and walnuts, contain zinc and copper, which increase the body’s ability to create collagen. You may want to add nuts to your list of collagen-boosting foods.
What Should We Do to Protect Our Own Collagen?
- Doing regular exercise is the most effective way to support collagen production.
- Foods high in collagen content such as bone broth, eggs, fish, and beans are aimed at increasing the amount of collagen in the body.
- The most effective way to increase collagen production and its bioavailability in the body is to use retinol, a derivative of vitamin A.
- Serums containing vitamin C along with retinol also reduce collagen breakdown.
- Reducing smoking, benefiting from sunlight, sleeping regularly and sufficiently, and reducing sugar and refined products protect your skin from collagen breakdown.
What are the Factors Leading to Collagen Loss?
- Environmental pollution
- Aging
- Alcohol consumption
- Smoking
- Long-term exposure to sun rays
- Unhealthy nutrition
- Irregular sleep and sleep disorders
- Excessive sugar consumption
- Stress
- Sudden rise in blood sugar
- Packaged, refined foods
Does Collagen Supplementation Have Side Effects?
Diarrhea
Collagen products enable many tissues in the human body to work actively. Metabolism consists of tissues affected by collagen. Taking collagen supplements may cause conditions like diarrhea in some people, though rarely. The diarrhea situation, which passes on its own within a few days, is seen as a result of the activation of the metabolism. In people with metabolic problems, collagen products that ensure the functioning of the digestive system also help with weight loss by breaking down fat tissue.
Feeling of Heaviness in the Stomach
When collagen supplements are consumed, a feeling of heaviness in the stomach may occur slightly in individuals. Additional minerals and vitamins found in some supplement collagens can create a feeling of heaviness in the stomach.
What are the Recommended Collagen Doses According to Research?
- For skin wrinkles: According to research, 2.5 grams of hydrolyzed collagen, a mixture of Types I, II, and III, showed benefits after 8 to 12 weeks.
- For joint pain: 40 mg of Type II collagen daily for 6 months or 2 grams of Type II collagen daily for 10 weeks may help in reducing joint pain.
- For bone health: Research is limited. 5 grams of hydrolyzed collagen obtained from cows helped increase bone density after 1 year in a single study.
- For muscle building: Hydrolyzed collagen taken within 1 hour after resistance training can undertake a role in helping increase muscle mass. Other protein sources are likely to have similar effects.
Are Collagen Supplements Suitable for Vegans and Vegetarians?
Most collagen supplements on the market are of animal origin. This means that people who adopt a vegan-friendly lifestyle cannot access these products. However, science has discovered a way to make vegan collagen. According to research, it is now possible to make collagen using genetically modified yeast and bacteria. By adding the human gene encoding collagen to the structure of bacteria, yeast or bacteria have begun to produce the building blocks of human collagen.
Hydrolyzed Collagen (Collagen Hydrolysate)
It is obtained from red meat, seafood, poultry, and other animal sources. It is broken down into smaller and easily absorbable peptide particles. The peptide form does not form a gel. Therefore, it is possible to add it to hot and cold beverages, soups, and baked goods. It is sold in capsule and powder form. A study in 2019 found that taking 2.5-15 grams of hydrolyzed collagen peptides every day could be safe and effective. A daily dose of 2.5 grams is likely to benefit joint pain, skin health, and hydration. Increasing this dose to 5 grams per day has shown the potential to improve bone density.
According to research, larger daily doses of 15 grams of these peptides are mostly used to positively affect muscle mass and body composition.
