What is Collagen?
Collagen is one ingredient that has become synonymous with beauty, youthfulness, and overall wellness. You’ll find it in skincare products, dietary supplements, and even medical treatments, because there’s no doubt that collagen plays a crucial role in our bodies. But what exactly is collagen, and why is it so important?
Understanding Collagen: The Basics
Collagen is a protein. In fact, it’s the most abundant protein in the human body, making up about one-third of its total protein content. It's a primary building block of our skin, bones, muscles, tendons, and ligaments. In simpler terms, collagen is the substance that holds the body together, providing structure and strength. And here’s a pub quiz fact for you: The word collagen actually comes from the Greek ‘Kolla’ and ‘gen’ literally meaning ‘to make glue’. Which is exactly what it does for our bodies.
There are at least 16 types of collagen, but the majority (over 90%) of the collagen in the body consists of types I, II, and III. Each type has its unique role and location in the body:
Type I: Found in skin, bones, tendons, and ligaments. It's the most prevalent type and provides structure to many parts of the body.
Type II: Located in cartilage, providing joint support.
Type III: Present in skin, muscles, and blood vessels, often working alongside Type I collagen.
How Collagen Works
Collagen is composed of amino acids, primarily glycine, proline, and hydroxyproline. These amino acids form long, fibrous chains that give collagen its strong, flexible structure. It’s so important that we produce all the collagen we need until about the age of 25 to help us grow. But for whatever reason, after the age of about 25, we start to lose our collagen production at the rate of about 1% a year at first. That rate of decline remains stable for men, but for women, collagen loss speeds up hugely during menopause. By the time we’re 60 or so, we’re trying to stay strong and glued together with about 30% of the collagen production we had in our early 20s. Which is why there’s a problem. As we age, our body's natural decline in collagen production leads to wrinkles, joint pain, tendon problems and other signs of ageing.
The Benefits of Collagen
Collagen offers a wide array of benefits, influencing everything from skin health to joint function:
Skin Health: Collagen is essential for maintaining skin elasticity and hydration. It literally props the skin up from underneath and helps reduce wrinkles and other signs of ageing, keeping the skin firm and youthful.
Joint, Tendons and Bone Health: Collagen helps maintain the integrity of cartilage, which cushions joints. Additionally, tendon injury is one issue that women often aren’t warned about during menopause. Tendons contain high levels of oestrogen and as this naturally falls, so do the collagen level sin tendons. Women can suffer more strains and tears in their rotator cuffs, joints or Achilles tendons. Supporting your collagen levels from a younger age is one way to keep the cartilage stronger. Collagen also contributes to bone strength and density. This is especially important for women facing osteopenia and osteoporosis. Most of the literature focuses on the need for calcium. But bones are mostly formed from collagen.
Muscle Mass: Collagen provides structure to muscles, and some studies suggest that it can help increase muscle mass and strength when combined with resistance training.
Heart Health: Collagen provides structure to arteries, helping to maintain their flexibility and strength.
Gut Health: Collagen can help heal the lining of the gut, which is beneficial for those with digestive issues.
Sources of Collagen
To boost collagen levels, you can turn to dietary sources and supplements:
Food: Bone broth, fish, chicken, egg whites, citrus fruits, berries, garlic, and leafy greens are excellent sources of collagen or its precursors.
Supplements: Collagen supplements, often derived from bovine, chicken, or marine sources, are available in powders, capsules, and liquid forms. I will delve into the pros and cons of each in a later blog.
In addition to consuming collagen-rich foods and supplements, certain lifestyle practices can help maintain and boost your body’s collagen production:
Vitamin C: Essential for collagen synthesis, so include foods like oranges, strawberries, and bell peppers in your diet.
Aloe Vera: Can increase collagen production when applied topically.
Antioxidants: Found in foods like blueberries, green tea, and dark chocolate, antioxidants help protect collagen from damage.
Hydration: Drinking plenty of water supports skin health and overall collagen production.
Avoiding Harmful Habits: Smoking and excessive sun exposure can break down collagen and impede its production.
Collagen is a powerhouse protein crucial for maintaining the structure and function of various body tissues. While natural ageing and environmental factors can reduce collagen levels, dietary choices, supplements, and healthy lifestyle habits can help support and enhance your body's collagen production. Embracing these strategies can lead to better skin, stronger joints, and an overall healthier you.
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