Collagen is the main component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles; it is also the most abundant component of the extracellular matrix and a protein that influences the condition, structure, and functions of the skin. The extracellular matrix retains water and supports smooth, firm, and strong skin. Therefore, it is important to get enough collagen for beautiful skin.
Why is collagen needed?
In total, there are about 28 types of collagen, which are divided into different groups. There are five most common types:
1. This type makes up 90% of your body's collagen. This collagen provides structure for skin, bones, tendons, cartilage, connective tissue, and tooth structure.
2. This type of collagen is a key component of cartilage and cushions your joints.
3. Reticular connective tissue. This type supports the structure of muscles, organs, and arteries.
4. This type helps in filtration processes and is found in the layers of your skin. It also forms the base of epithelial tissue.
5. Mostly found on cell surfaces, in hair, and in the placenta.
As you age, your body produces less collagen, which is why facial skin becomes less firm and elastic, and cartilage weakens; therefore, it is important to get more collagen from your diet, eat enough protein, and promote a healthy lifestyle.
Considering the benefits of collagen, the supplement market has been supplemented with many different types of collagen supplements in recent years. Most collagen supplements are hydrolyzed so that the collagen is more easily absorbed by the human body. In addition to collagen supplements, there are several food products that can help you get some collagen, such as pork skin and bone broth. People do not like eating these products, so they decide to take collagen supplements to enrich their diet with collagen. In general, collagen intake can have positive health benefits, reduce joint pain, and contribute slightly to more beautiful facial skin (as you age, collagen turnover in the skin slows down, so the skin no longer looks as beautiful or firm, and it becomes dry and thinner). Furthermore, factors such as sunlight, smoking, environmental pollution, alcohol abuse, and nutrient deficiencies can accelerate skin aging and reduce collagen synthesis. One study indicated that collagen intake reduced wrinkles by 20%. The study involved 114 middle-aged women: the women consumed about 2.5 grams of type I hydrolyzed collagen daily for 8 weeks.
In addition to its positive benefits for the skin, collagen has other beneficial properties:
Collagen intake positively affects joints, helping to alleviate joint pain and maintain the structure of cartilage that protects the joints. As a person ages, the body's collagen decreases, which increases the risk of degenerative joint disorders such as osteoarthritis. Some studies have shown that taking collagen supplements can help improve symptoms of osteoarthritis and generally reduce joint pain. In one study, 73 athletes were given collagen supplements: the athletes had to consume 10 g of collagen per day for 24 consecutive weeks. Athletes who took collagen supplements experienced reduced joint pain compared to the group that did not. Other studies indicate that small amounts of collagen intake help reduce joint pain and facilitate physical activity. Other research suggests that collagen intake can accumulate in cartilage, reducing joint inflammation and pain, but one would need to consume about 8–12 grams of collagen per day for 6–12 weeks.
Collagen positively affects bone health. Bones are mostly composed of type I collagen. For this reason, collagen supplements may help reduce the risk of osteoporosis. It is believed that collagen supplements may improve bone mass, but more research is needed to confirm this claim, as there have been too few studies.
Finally, one systematic review examined eleven studies involving 805 patients. In eight studies, collagen hydrolysate from 2.5 g/day to 10 g/day was used for 8–24 weeks to treat skin aging and cellulite. Two studies used collagen tripeptide, 3 g/day for 4–12 weeks; the use of peptides noticeably improved skin elasticity and dryness. In addition, one study showed that collagen dipeptides had a minimal anti-aging effect proportional to the amount of collagen dipeptide. Overall, researchers indicated that collagen supplements may be effective, but more research is needed to establish the health benefits of collagen, including the safety of taking collagen supplements.
In summary, collagen is an important protein that provides structure to many parts of the body. Collagen supplements can be beneficial for health and beauty. Some preliminary studies suggest that they may improve skin quality, muscle function, and reduce joint pain.
References:
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