What is Collagen? (Benefits, Types & Functions)
Collagen, often called the body's 'super glue,' is a powerhouse protein that serves as the foundation for your bones, muscles, skin, and tendons.
Not only does collagen bestow strength and structure to our bodies, but it also gifts us with the elasticity that keeps us looking vibrant and feeling flexible.
In this article, we talk about the benefits of collagen, delve into its diverse types, and understand its role in maintaining our health and vitality.
Key Takeaways
- Collagen is the most abundant protein in the body. It is essential for preserving skin health and suppleness, supporting joint and bone function, and fostering healthy hair, nail, and muscular growth.
- There are three main types of collagen: Type I, found in skin, tendons, bone, and connective tissues; Type II, found in cartilage; and Type III, found in organs such as blood vessels. Each type serves different functions within the body.
- Sources of collagen include bovine (cow) collagen for affordability, marine (fish) collagen for good absorbability due to its low molecular weight, and poultry (chicken) sources that contain all types of collagen.
- Including foods rich in nutrients that support natural production, like vitamin C, can help keep an adequate supply of this essential protein.
What is Collagen?
Collagen is a crucial protein that exists in abundance within the body. It is essential for preserving and supporting the health of the skin, hair, nails, and various connective tissues.
The most abundant protein in the body
Collagen makes up about one-third of our total protein. It's often considered the "glue" that holds everything together, providing strength and structure to various tissues, such as bones, muscles, skin, and tendons.
This powerhouse protein is responsible for maintaining skin elasticity and promoting joint health - think of it like a supportive scaffold within your body.
Collagen also protects vital organs and contributes to a healthy cardiovascular system.
Essential for skin, hair, nails & connective tissues
As the body's most abundant protein, it provides strength and structure to these essential components of our physical appearance and overall health.
For example, collagen helps maintain skin elasticity and hydration, keeping your complexion youthful and vibrant.
Additionally, collagen plays a crucial role in forming tendons, ligaments, cartilage, and bones – all key players in maintaining healthy joints and overall mobility.
What are the Functions of Collagen?
Collagen promotes skin health and elasticity
Our natural collagen production begins to reduce as we age, which can result in drooping skin and the appearance of wrinkles.
One way that collagen benefits the skin is by improving hydration levels.
Featuring a unique triple-helix structure, type I collagen peptides are orally bioavailable and have been proven to increase production within the dermal layer of your skin. (1)
This hydration boost leads to softer and more supple skin and helps reduce fine lines and wrinkles over time.
Collagen for hair & nail strength
As we age, collagen production decreases, weakening hair and brittle nails. With collagen supplementation, however, you can improve the appearance of your hair and nail strength by promoting growth and increasing thickness.
For example, collagen peptides have been shown to support hair growth while increasing each fiber's diameter. (2)
Additionally, supplementing with collagen has been shown to increase nail thickness, hardness, and resistance to breakage.
Joint & bone support
Consuming collagen supplements can help improve joint health by supporting cartilage strength and healthy connective tissue.
Collagen hydrolysate has been shown to increase bone mineral density in postmenopausal women, reducing their risk for osteopenia or even osteoporosis. (3)
Additionally, specific collagen peptides have been found to reduce activity-related knee joint discomfort among athletes.
Collagen for muscle development
This structural protein is abundant in connective tissues that support muscle groups like tendons and ligaments.
Collagen plays a crucial role in transmitting forces between muscles and bones, thus improving joint stability.
Not only is collagen essential during embryonic development, but it's also vital in adult muscle repair.
Collagen supplementation has been shown to enhance muscle growth, strength, and endurance. This is particularly true for athletes or older adults who may require additional support for enhanced performance or faster recovery from exercise-induced damage and inflammation. (4)
Different Types of Collagen
There are three main types of collagen: Type I, which is found in skin, tendons, bone, and other connective tissues; Type II, which makes up cartilage; and Type III, found in muscles and blood vessels.
Type I Collagen
Type I collagen is the most abundant in the body, accounting for over 90% of total collagen. It is an essential building block for strong bones, tendons, ligaments, and skin.
Type I collagen has a unique triple-helix structure that makes it resistant to tension and flexible at the same time.
This structural protein is critical in supporting bone strength and flexibility while giving skin resilience and hydration.
Our bodies produce less vital protein as we age, leading to sagging skin, wrinkles, brittle bones, and joint pain.
Type II Collagen
Type II collagen is a crucial component for maintaining joint health and mobility. It's found in cartilage and helps to maintain its structure and function.
Our bodies naturally manufacture less collagen as we age, which can lead to joint problems like osteoarthritis.
Supplementing with Type II collagen has become increasingly popular among athletes and those suffering from joint pain or stiffness.
In addition to its role in joint health, Type II collagen also plays a significant role in wound healing and reducing inflammation throughout the body.
Type III Collagen
Type III collagen is crucial to many internal organs, including the blood vessels and lung tissue. It has a unique triple-helix structure composed of three alpha chains, making it essential for normal cardiovascular development.
Type III collagen also plays a vital role in tissue repair and wound healing and decreases with age, contributing to aging.
Mutations in the COL3A1 gene responsible for type III collagen production can lead to vascular Ehlers-Danlos syndrome (EDS), affecting connective tissues.
Sources Of Collagen
You can find collagen in bovine (cow), marine (fish), and poultry (chicken) sources, which are commonly used in supplements and skincare products.
Bovine (Cow) collagen
Bovine collagen is a popular type sourced from cows and used in supplements, foods, and cosmetics. It contains high levels of type I and III collagen, fundamental for maintaining healthy skin, bones, and joints.
Bovine collagen has been proven to improve skin hydration and elasticity, reduce wrinkles, and relieve joint pain in individuals with osteoarthritis. (5)
Hydrolyzed bovine collagen is more easily absorbed, increasing its bioavailability and effectiveness.
Marine (Fish) collagen
Marine collagen, derived from fish skin and scales, is a highly absorbable collagen supplement. It contains type I collagen, which supports skin elasticity and wound healing.
According to research, marine collagen supplements may increase skin moisture and lessen the appearance of wrinkles.
In addition to its skin health benefits, marine collagen may improve joint health by lowering inflammation and increasing mobility.
It is also a sustainable source of collagen as it uses fish waste products that would otherwise be discarded.
Poultry (Chicken) Collagen
Poultry or chicken collagen is a popular source of collagen used in many supplements and cosmetic products.
It contains type II collagen, which benefits joint health and reduces pain and inflammation. This can be particularly helpful for those with osteoarthritis or other joint conditions.
Poultry collagen also contributes to skin health by promoting skin hydration and structure and aiding in wound healing and tissue regeneration.
Collagen Loss (Causes & Prevention)
Collagen loss is caused by aging, UV exposure, poor diet, and lifestyle factors such as smoking and alcohol consumption.
The prevention of collagen loss involves protecting the skin from environmental damage with sunscreen and avoiding processed meats, fried foods, and grilled meats that contribute to oxidative stress in the body.
Aging
As we age, our body's collagen production naturally declines. This decrease can lead to wrinkles, sagging skin, and joint pain.
The degradation of collagen is accelerated by environmental factors such as excessive sun exposure, low vitamin C levels, hormonal changes in women during menopause, and oxidative stress caused by free radicals.
However, consuming collagen-rich foods or taking supplements recommended by your dermatologist may help boost the body's natural collagen production and prevent further decline.
UV Exposure
Exposure to UV rays can cause collagen loss in the skin, leading to premature aging signs like wrinkles, sagging, and uneven texture. Prolonged exposure to sunlight can also increase the risk of skin cancer.
Wearing protective clothing and applying high-SPF sunscreen regularly is essential to prevent UV damage.
In topical treatments, collagen boosters such as peptides, retinoids, and alpha-hydroxy acids stimulate collagen production while aiding damaged collagen repair.
Additionally, oral supplements rich in hydrolyzed collagen peptides support healthy skin elasticity and reduce photoaging effects caused by excessive sun exposure.
Poor diet
Consuming too many processed and sugary foods can deplete your body with essential nutrients needed for collagen synthesis.
This can lead to skin aging, brittle nails and hair, weak bones, and joint pain.
Also, substitute leaner protein sources such as chicken or turkey breast for fried or processed meats to prevent inflammation. The latter can often lead to collagen loss and the likelihood of developing osteopenia or osteoporosis later in life.
Lifestyle factors that affect collagen levels
Smoking, excessive alcohol consumption, and processed foods can damage collagen production, leading to wrinkles, fine lines, and sagging skin.
In contrast, a well-balanced diet of fruits and vegetables can help defend against free radicals that cause oxidative stress.
Similarly, regular exercise boosts circulation and promotes skin cell regeneration.
Protecting your skin from UV rays with sunscreen or protective clothing can also help prevent sun damage that breaks down collagen over time.
Conclusion
Collagen is an essential protein necessary for the health and youthfulness of our skin, hair, nails, and connective tissues.
With various types of collagen available, everyone can supplement this protein powerhouse into their diet and reap the incredible benefits.
Supplements containing collagen can help relieve joint pain and improve bone mineral density. Including foods rich in collagen-building vitamins like leafy greens and citrus fruits can also help support natural production.
It's important to note that not all supplements are equal regarding bioavailability - the body may better absorb some than others.
Wild Foods Co. Collagen has been shown to have high bioavailability compared to other collagen supplements today, making it an excellent choice for those seeking maximum benefit from their supplement regimen.
FAQ
What is collagen, and why is it essential for our bodies?
Collagen is a protein in our bodies that gives structure to our skin, hair, nails, bones, and other tissues. It helps to keep them strong, flexible, and healthy.
Collagen is the main component of our connective tissues and plays a crucial role in holding the body's cells together. It also provides strength and elasticity to the skin.
What are the different types of collagen and where are they found?
There are at least 16 forms of collagen in the body, but the most frequent are types I, II, and III, which account for more than 90% of all collagen. Type I is found in skin, bones, and tendons; type II is found in cartilage; and type III makes up connective tissue such as blood vessels.
How can taking collagen supplements benefit my health?
Taking collagen supplements has been shown to improve skin elasticity, reduce wrinkles, and prevent age-related bone loss. It may also help with joint pain by improving cartilage strength and reducing inflammation. The benefits of collagen extend to both men and women, and it plays a crucial role in maintaining skin health and elasticity.
Can we get enough collagen from our diet alone, or do we need supplements?
As we age, our bodies naturally manufacture less collagen, so supplementing our diets with hydrolyzed (broken down) forms of this protein can benefit overall health, especially for those who don't eat meat (a primary source).
Strengthen your joints and muscles with Wild Foods Co. Collagen Peptides Powder!
What is the best source of collagen?
The best source of collagen can vary depending on individual dietary preferences and restrictions. For those who consume animal products, bone broth, chicken skin, and fish skin are excellent sources. For vegetarians and vegans, options are more limited, but consuming a diet rich in nutrients that support collagen production, like vitamin C and proline, can be beneficial.
Are there any side effects associated with collagen supplements?
When taken in recommended quantities, collagen supplements are generally safe for most people. However, some individuals may experience side effects such as digestive discomfort or skin rashes.
Related Studies
- Featuring a unique triple-helix structure, type I collagen peptides are orally bioavailable and have been proven to increase production within the dermal layer of your skin.
- Collagen peptides have been shown to support hair growth while increasing each fiber's diameter.
- Collagen hydrolysate has been shown to increase bone mineral density in postmenopausal women, reducing their risk for osteopenia or even osteoporosis.
- Collagen supplementation has been shown to enhance muscle growth, strength, and endurance.
- Bovine collagen has been proven to improve skin hydration and elasticity, reduce wrinkles, and relieve joint pain in individuals with osteoarthritis.
