Collagen: The Miracle Supplement for Younger-looking Skin, Healthy Hair, and Joints

 By: Dr. Sonam Bhatia, MS (Pharm), PhD



Collagen is often called the "miracle supplement" because of its many benefits for skin, hair, and joints. Collagen is the most abundant protein in the human body, and it plays a vital role in maintaining our health and youthfulness. There are different types of collagen, each with unique functions. In this blog post, we will discuss the benefits of collagen and how to get more of it in your diet! 

Collagen is a protein that is found in the connective tissues of our bodies, including the skin, hair, and joints. It is responsible for giving these tissues their strength and elasticity. Collagen production starts to decline in our mid-20s, which can lead to wrinkles, hair thinning, and joint pains. 

Collagen supplements have become increasingly popular as a way to combat these signs of aging. Collagen supplements are usually made from hydrolyzed collagen, which is a form of collagen that has been broken down into smaller peptides for better absorption by the body. There are many different types of collagen supplements on the market, each with its own set of benefits.

Types of Collagen

Collagen is the most abundant protein in the human body, accounting for about one-third of the body’s protein content. Collagen, together with elastin and other proteins, gives skin its strength and elasticity. There are at least 16 types of collagen, but 80 to 90 percent of the collagen in the body consists of Types I, II, and III.

  • Type I Collagen is most abundant in the body. It is a major component of skin, bones, tendons, and ligaments
  • Type II Collagen is found in cartilage
  • Type III Collagen is found in tissues that have high elasticity, such as blood vessels and the uterus 
Collagen can also be classified by its source. For example, Type I Collagen from chickens is called Chicken Collagen, and Type I Collagen from cows is called Bovine Collagen. Collagen from fish is called Marine Collagen. Hydrolyzed Collagen is a form of collagen that has been broken down into smaller peptides, making it easier for the body to absorb. 

The different types of collagen have different functions in the body. For example, Type II Collagen is important for cartilage health, while Type I Collagen is important for skin and bone health. Marine Collagen has been shown to improve skin elasticity and hydration while Hydrolyzed Collagen has been shown to improve joint pain and reduce inflammation. One of the best food sources of Type III Collagen is bone broth. 

                                                                Source: freepik.com


This nutrient-rich liquid is packed with amino acids that are essential for the production of collagen. Bone broth can easily be made at home, purchased online, or in stores. Another great option for getting Type III Collagen is through supplements. 

Functions of Collagen

Collagen is the most abundant protein in our bodies, accounting for about one-third of the body’s protein composition. It is a major component of connective tissues that support and anchor the body's cells and organs. Collagen provides strength and structure to bones, tendons, ligaments, and skin. It also plays an important role in wound healing.

When collagen is produced in the body, it is composed of long chains of amino acids that are arranged in a triple helix. This structure gives collagen its strength and elasticity. Collagen fibers can withstand stretching and tension forces that would cause other types of proteins to break down.

Source: freepik.com

The properties of collagen make it an important component of many tissues in the body, including:

  • Skin: Collagen is a major component of skin, providing it with structure and strength. It also helps to keep skin hydrated and supple
  • Bone: Collagen provides bones with strength and elasticity
  • Tendons and ligaments: These tissues are composed largely of collagen fibers, which provide strength and flexibility
  • Blood vessels: Collagen is a major component of the walls of blood vessels, helping to keep them strong and elastic

Benefits of Collagen

  • Promotes Healthy Skin: Collagen is the most abundant protein in our bodies, and it plays a vital role in keeping our skin healthy. As we age, our bodies produce less collagen, resulting in a dryer, thinner, and more wrinkled skin. Taking a collagen supplement can help to increase the levels of this important protein in our bodies, leading to healthier, more youthful-looking skin. There are many different collagen supplements on the market, so it’s important to choose one that is high quality and backed by science.

  • Promotes Healthy Nails: If you're looking for a way to help boost your nail health, consider using a Collagen supplement. Collagen helps to keep nails strong and healthy, and can also help prevent nails from becoming brittle. Adding a Collagen supplement to your daily routine can help to improve the overall health of your nails, and can also make them look better. If you have weak or damaged nails, using a Collagen supplement can also help to repair and strengthen them.

  • Promotes Healthy Hair: As we age, our bodies produce less collagen. This can lead to a number of changes in our appearance, including thinning hair. Fortunately, there are ways to help boost collagen production and improve the health of your hair. You can also try supplements that contain collagen-supporting nutrients like Vitamin C, Biotin, and Silica. In addition to supporting collagen production, these nutrients also have other benefits for hair health, such as promoting growth and preventing breakage.

  • Supports Joints: One of collagen's most important roles is to support joint health. Our joints are composed of cartilage, a type of connective tissue that contains a high concentration of collagen. This tissue acts as a cushion between the bones, providing support and protection. The loss of collagen can lead to joint pain and other problems such as osteoarthritis. In fact, osteoarthritis is often referred to as "wear and tear" arthritis because it is thought to be caused by the loss of collagen in the joints over time. Exercise helps keep the joints healthy by strengthening the muscles around them and improving the range of motion.

How to get more Collagen in your diet?

One way to get more collagen is to eat foods that are rich in the protein. Some good sources of dietary collagen include bone broth, chicken, fish and eggs. You can also find collagen supplements at most health food stores.

Another way to increase collagen intake is using products that contain it. There are a number of cosmetics and skin care products now that include collagen as an ingredient. These can help to boost the amount of collagen in your skin, making it appear more youthful and radiant.

If you're looking for a more natural way to get more collagen, consider taking supplements.

Safety of Collagen Supplements

While collagen supplements are generally considered safe, there are a few potential side effects that you should be aware of. The most common side effect is an upset digestive system including stomach pain, gas, and bloating. This is usually caused by the body's inability to break down and absorb the collagen protein.

In rare cases, more serious side effects have been reported, such as allergic reactions, joint pain, and kidney problems. If you experience any of these side effects, it's important to stop taking the supplement and consult a doctor.

Summing Up

While a number of foods naturally boost collagen synthesis, they take longer to take effect. As a consequence, a growing number of people are turning to hydrolyzed collagen supplements for improved outcomes.

Consider taking a high-quality collagen supplement after speaking with your dermatologist if you desire glossy hair, strong nails, and strong bones. Thanks for reading! 

References

1.      Collagen supplementation for skin health: A mechanistic systematic review - Barati - 2020 - Journal of Cosmetic Dermatology - Wiley Online Library

2.      Skin collagen through the lifestages: importance for skin health and beauty (parjournal.net)

3.      The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo‐controlled clinical trials - Asserin - 2015 - Journal of Cosmetic Dermatology - Wiley Online Library

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