Collagen is a thread-like protein that is responsible for joint health and skin elasticity. It is found in bones, muscles, and blood and makes up 30% of proteins in the entire body. Collagen is found in the body of animals and is absent from plants, bacteria, viruses, protozoa, and fungi. Protein is a building material that, like glue, holds the parts of the body together.
In this article, we will learn more about the properties of collagen, its benefits, how to increase collagen production naturally, and what leads to its deficiency.
Collagen is a hard, insoluble, and fibrous protein, the molecules of which together form long thin fibers - fibrils. They act as support structures and cell anchors for each other. There are four main types of collagen.
Collagen production declines with age, so skin loses firmness and elasticity, wrinkles appear, and joints and bones become brittle. Scientists have found that until the age of 30, the skin produces six kilograms of collagen per year, after 35 years the figure decreases to three kilograms, and then decreases every year.
Collagen is secreted by various cells, but mainly by connective tissue cells. It is the springs for the skin and helps to form a fibrous network of cells - fibroblasts. Protein also plays an important role in the regeneration of dead skin cells and acts as a protective barrier.
Collagen is an insoluble protein and therefore can be formed into dense solids and lattice gels. Its wide range of features and affordability make it clinically versatile for medicine.
Collagen is the main component of the skin, therefore it affects its elasticity, firmness, and hydration. Studies have shown that collagen peptides or supplements containing collagen can help slow down skin aging and reduce wrinkles and dryness. In another study in 2013, researchers found that women who took 2.5-5 grams of collagen for eight weeks experienced less dryness and increased skin elasticity compared to those who did not take the supplement.
The London-based researchers also found that daily collagen supplementation for 12 weeks reduced the depth of wrinkles. This is due to the ability of supplements to stimulate the production of collagen in the body. In addition, taking supplements promotes the production of other proteins: elastin and fibrillin, which are responsible for healthy-looking skin.
The synovial fluid envelops the joint, and the cartilage acts as a mattress, protecting the bones from injury and friction. When moving, a person puts pressure on the joints, because of which, over time, the cartilage wears out, causing pain and discomfort. Type II collagen protects joints from friction and reduces pain.
Studies have shown that taking collagen supplements reduces the symptoms of arthritis, and osteoporosis, and reduces pain. This is confirmed by another study in which 73 athletes consumed 10 grams of collagen daily for 24 weeks. Experience has shown that taking the supplement reduced the level of joint pain during walking and at rest. In addition, scientists have found that taking two grams of collagen daily for 70 days reduces pain and improves endurance.
The researchers hypothesized that collagen could accumulate in cartilage and stimulate its production. They believe it could lead to a reduction in inflammation and joint problems in people who lead an active lifestyle.
Bones are 30% collagen. This makes them strong, gives elasticity, and does not allow them to break. As we age, collagen production declines, leading to osteoporosis and bone loss.
Studies have shown that collagen supplementation stimulates the production of type I collagen and helps prevent bone breakdown. During the observations, the women were divided into two groups: the first took calcium with five grams of collagen, and the second - only calcium. Three months later, the scientist found that the first group had a lower level of destructive proteins than the second group.
Another study showed similar results in 66 women. Women who took collagen had a 7% increase in bone mineral density.
Muscle tissue is 4-10% collagen. Protein is essential for maintaining muscle function and increasing endurance. Collagen supplements have been shown to help increase muscle mass in people with sarcopenia, an age-related degenerative change in body musculature, according to research.
Scientists have hypothesized that collagen supplementation may promote the synthesis of the muscle protein creatine and stimulate muscle growth after strength training.
Scientists have suggested that taking collagen supplements reduces the risk of heart disease. Collagen maintains the elasticity of the arteries, which reduces the risk of atherosclerosis and plaque formation. This is confirmed by a study in 2017, which involved more than 30 volunteers. At the beginning of the trials, people had no heart problems, they took 16 grams of collagen daily for six months. Further studies were conducted that showed an improvement in vascular elasticity and an increase in the level of “good” cholesterol by an average of 6%.
Collagen has other health benefits, but its mechanism of action is not well understood.
The human body produces collagen through procollagen, which is made up of two amino acids: glycine and proline. This process also uses vitamin C, zinc, and copper.
To improve collagen production, make sure you eat the right amount of foods that are rich in these nutrients.
As we age, collagen production declines, and free radicals are produced that accelerate the breakdown of collagen. The causes of free radical formation are environmental factors (ultraviolet rays and air pollution), bad habits (smoking and alcohol), and poor diet.
A large amount of sugar and simple carbohydrates interfere with the synthesis of collagen and cause rashes. It also slows down tissue regeneration and can lead to the early appearance of wrinkles. Also, autoimmune diseases, such as lupus, affect the production of collagen.
Quitting smoking, spending less time in the sun, protecting your skin with SPF, and eating a healthy diet will help boost collagen production and keep your skin, bones, muscles, and joints healthy and beautiful for longer.
