Collagen

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Collagen is a protein and our bodies need collagen to keep our bodies healthy and organised. It’s the largest mammalian protein (it makes up around 30 per cent of all proteins) and concentrated in connective tissues, skin, bones and cartilage. Collagen is the "glue" that sticks everything together because of its strangeness, and it needs to be there to keep tissues stiff and flexible. Collagen is a dietary supplement and cosmetic ingredient that’s gone viral over the last few years for its alleged effects on skin, joints and overall health.

Types of Collagen

Collagen is of over 28 types, but the four most widespread (Type I, II, III and IV) each have a function:

• Type I: Most dense and hard Type I collagen is found in skin, tendons, bones and connective tissues. It’s said to be tensile, in that it allows these tissues to swell under stress of stretch.
• Type II: Mainly found in cartilage, Type II collagen cushions the joints and is necessary for joint health and movement.
• Type III: Used in concert with Type I in skin, muscles, and blood vessels, Type III collagen is elastic and supports organs as they grow and contract.
• Type IV: Associated with cell membranes, Type IV collagen functions in filtering and makes up basement membranes, covering organs.

These are the types that our bodies make by default, but as we get older they diminish production, diminishing skin elasticity, joint support and even tissue firmness.

The Cure & Decline of Collagen’s Effects On Our Skin

The body’s capacity to manufacture collagen starts to wane in the late 20s and then begins to diminish more starkly at around middle age. This decline is caused by UVA, smoke, poor diet, and stress which leads to accelerated collagen breakdown. We usually see the results of less collagen in the form of fine lines and wrinkles, joint pain, muscle aches and loss of bone density. It’s the reason why so many people want to get their hands on some collagen so that they have young skin, loose joints and sturdy bones.

Collagen Supplements: Types and Benefits

And collagen supplements, in powders, capsules and even foods rich in collagen, are all the rage these days. The three types of supplements these supplements generally come in are:

• Hydrolyzed Collagen: The kind that’s hydrolyzed to split collagen into smaller peptides that the body can easily absorb. You’ll find it in weight loss pills and in a smoothie or cocktail.
• Gelatin: When collagen is cooked it makes gelatin. Most often used in recipes but it’s good for your gut and joints as well.
• Undenatured Collagen: Natural Collagen which is undefined and doesn't denature so suitable for the joints.

Benefits of Collagen Supplements

There are a few health advantages of collagen supplements that have been demonstrated scientifically:

• Kindness: Collagen supplements help with skin elasticity and hydration to help diminish the wrinkles. Upon absorption, collagen peptides will activate collagen naturally in the body, and possibly slow down ageing-by-look.
• Joint and Bone Health: Collagen’s in cartilage and bones make it really beneficial for joint health and bone health. They also found that collagen helped to ease arthritis — osteoarthritis in particular — and might make bones stronger, as it’s high in the amino acids proline and glycine, which are essential to the health of bones.
• Muscle Mass: Collagen also added muscle mass with weight training in sarcopenic patients (older muscle loss). The amino acids in collagen fuel muscles and repair them.
• Gut Health: Collagen has been associated with gut health because it’s full of glycine which can lower the inflammation in the gut and strengthen the lining.

Dietary Sources of Collagen

Foods high in collagen include bone broth (cooked bones of animals are reduced to create collagen) and foods that contain glycine and proline like meat, fish, eggs and dairy products. The other ingredient that is essential for collagen production is Vitamin C so add in some fruits and vegetables such as citrus, strawberries, and bell peppers to aid in collagen production.

Potential Downsides and Considerations

The collagen supplements are mostly safe, but you should pay attention to the source because some products can come with allergens such as fish or shellfish. In addition, there are a few different collagen supplements that are not the same, so only get an approved brand name collagen supplement that is of a high quality and is safe to take. And even if it’s shown to work, the results require much longer-term studies to fully discover what collagen is good for and what it’s bad for.

Conclusion

Collagen is a fundamental protein with many important functions for body form, health and ageing. Skin elasticity and joint health, muscle gain and gut function: collagen is important for many bodily functions. Natural production is declining as we get older, but supplementation and a healthy diet could keep this "youth protein" in good standing As research develops, the value of collagen in health and wellness will only increase, and it can be a valuable addition to a healthy lifestyle.