Introduction
Collagen is vital for the strength and resilience (ability to withstand stretching) of the skin, muscle, cartilage, tendons, ligaments, and bone. Collagen is mainly formed from four groups of amino acids and other minerals. The collagen fibril has a triple helix-like structure that binds to other collagen fibrils and forms a fiber network. This fiber network is responsible for the formation of connective tissue found in the entire human body and its organs.
What Are the Different Types of Collagen?
Studies have found twenty-nine varieties of collagen in the human body; however, type I to type III collagen is the most common, and 90% of the collagen found in the human body comprises type I.
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Type I Collagen - Found mainly in ligaments, tendons, bones, and skin of the human body.
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Type II Collagen - Found mainly in cartilage and joints of the human body.
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Type III Collagen - Found mainly in blood vessels, internal organs, and skin.
Type IV and type V collagen are also seen within the layers of the skin, hair, and cornea of the eye.
What Are the Functions of Collagen?
Apart from being vital for every organ and cell in the body, collagen has a few specific functions. They are as follows:
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Helps in the growth of new cells with proper alignment of cells for the same.
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Helps in replacing dead cells.
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Helps in the clotting mechanism (thrombus formation).
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Provides a protective covering for the internal organs (kidney, spleen).
What Causes the Loss of Collagen?
As the human body ages, a natural loss of collagen affects the entire body. Collagen depletion tends to begin from 30 years of age and becomes evident over the years on the human body. In addition, factors such as overexposure to the sun, unhealthy diet (unbalanced, excess sugar), unhealthy habits (alcohol and smoking), and inadequate sleep also decrease collagen production. Certain diseases, such as autoimmune diseases (scleroderma) or diseases caused by genetic mutations (osteogenesis imperfecta), may affect collagen production.
Does the Loss of Collagen Affect the Human Body?
Loss of collagen subsequently affects the:
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Skin: becomes thinner, loose, and less elastic, and wrinkles and fine lines begin to appear.
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Hair: thinning and loss of hair.
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Bones: weak and fragile bones.
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Cartilage and joints: tend to wear out, which affects smooth movements.
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Muscles: become weak and tend to ache often.
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Metabolism: slows down the metabolism of the body and causes weight gain.
Replenishing the collagen in our body can slow down the negative effects it shows on the body.
What are Collagen Supplements?
Collagen may be; endogenous or exogenous. Endogenous collagen is the natural type produced in the body and starts to deplete with age. Exogenous collagen is synthetic collagen that is taken as supplements to compensate for insufficient or depleting endogenous collagen. Commercially two most common kinds of exogenous collagen supplements are bovine collagen and marine collagen. Bovine collagen is mainly from the skin and connective tissue of cows. It primarily has type I and type III collagen. Bovine collagen benefits skin, hair, joints, and gut health. Marine collagen is mainly from the scales, skin, and bones of fish. It primarily has type I and type II collagen. Marine collagen benefits the skin (reduces wrinkles and fine lines), hair, and nails. Collagen supplements are available in the form of pills, powders, and liquids for oral consumption.
Do Collagen Supplements Help?
Studies show that drinking collagen supports collagen production and helps the body absorb the collagen one begins to lose during aging. In addition, in certain studies, hydrolyzed collagen was better absorbed by the body and showed improved skin texture and elasticity.
Studies have also found that collagen supplements can improve joint mobility and decrease joint pain (osteoarthritis). It was also shown to improve bone density in aged women. Multiple research studies claim to show signs of improvement in skin, hair, joints, etc. on taking collagen supplements. However, the study groups involve less number of individuals or a specific gender or age group. So, not necessarily it may benefit the other age groups in the same manner. Also, the research may be biased as they are often sponsored by the company that sells collagen.
Collagen in our body exists in the triple helix structural form. This is not the form of collagen available in collagen supplements. When one consumes a collagen supplement, it is broken down into amino acid molecules in the gastrointestinal tract (usually the stomach or small intestine), waiting to be absorbed by the bloodstream. Once absorbed, the amino acids are taken to body parts, where they are most needed for protein (collagen) production. It can be any collagen.
For example, type I is mainly needed for bone health. When a collagen supplement is taken, it is broken down and made into new collagen types by the human body; it may be a type II or type III collagen, neither of which helps bone health. Moreover, magnesium, copper, zinc, and vitamin C are necessary for collagen production in the body. Therefore, a deficiency of them in diet further affects collagen production.
Are Collagen Supplements Safe?
Collagen does not have any side effects on humans. But the supplements do come with additional ingredients, which may pose a risk. For example, some may contain herbal ingredients which are unsafe for pregnant or breastfeeding women. A supplement prescribed by the doctor would be a safer option than a self-prescribed, over-the-counter collagen supplement.
Can One Improve Collagen Production on Their Own?
Yes. Having a healthy lifestyle itself can improve collagen production. It includes a balanced diet, exercise, avoiding unhealthy habits, and adequate sleep (seven to nine hours). Starting these practices young and maintaining them throughout one's life can help reduce age-related collagen loss.
Well-balanced protein (fish, poultry, red meat) intake along with food that is rich in amino acids such as legumes (peas, beans, lentils) as well as food rich in vitamin C, zinc, magnesium, and copper (which are found abundantly in fruits, green leafy, vegetables, and root vegetables) can help collagen production in the body.
Studies have shown that exercise may slow down the cell activity behind aging. In addition, stress causes an increase in cortisol levels in the body, which affects collagen production. Meditating or stress-management activities can help protect collagen production.
Conclusion
To look young and charming is anyone's goal. Collagen is known to be important for the same. However, until further studies prove the adequate amount of collagen supplement and the dosage appropriate for an individual and age, a healthy lifestyle is the key to age like wine.
