Collagen is one of the building blocks of skin, bones, tendons, muscles and ligaments. It is also found in other organs like blood vessels, teeth and corneas. In fact, collagen is like glue that holds everything together. In recent time collagen benefits to skin and hair have made several companies launch collagen supplements for skin and hair. There are multiple supplements like body lotion and shampoo which contain collagen, but consumption of collagen is more beneficial than using it topically.
In this blog we will understand everything about collagen. What collagen is, foods that contain collagen, should you take collagen supplements? What are their benefits for skin and hair? We will also debunk some myths regarding collagen.
What is Collagen?
Collagen is the most abundant protein in the human body, primarily found in connective tissues such as skin, bones, tendons, and ligaments. It exists in various types such as Type1, type 2, type 3 and type 4, with Type 1 being the most prevalent in the skin. Structurally, collagen consists of three polypeptide chains bound together in a triple helix formation, providing strength and structure to tissues.
In the body, collagen serves several essential functions. It acts as a support, maintaining the integrity and firmness of tissues, including the skin. Collagen fibers provide elasticity, allowing the skin to stretch and recoil, thus contributing to its youthful appearance. Additionally, collagen plays a crucial role in wound healing, as it helps to repair and regenerate damaged tissues.
The importance of collagen for skin elasticity, firmness, and youthfulness cannot be overstated. As we age, collagen production naturally declines, leading to the development of wrinkles, sagging skin, and loss of elasticity. Therefore, supporting collagen synthesis through diet, skincare, and lifestyle choices is vital for maintaining healthy, vibrant skin and delaying the signs of aging.
Collagen address the concern of women about their sagging skin post pregnancy. Nutritionists recommend a right postpartum diet with enough nutrition and calcium during lactation period, light workout after 6 months of delivery and for the recovery of skin collagen supplement.
Collagen Boosting Foods
Chicken
Chicken is a popular white meat which contains a lot of collagen. If you have ever cut up a whole chicken, you may have noticed how many connective tissues there are, and these tissues are a rich source of collagen.
Fish
Fish is one of the best collagen rich foods. Some researchers say that marine collagen is the easiest for the body to absorb. You can make a broth of fish bones and other parts to ensure that you are getting enough collagen.
Garlic
This ingredient used to enhance the flavor of many dishes is high in sulfur, which supports collagen production. It also prevents the breakdown of collagen. Hence it is a good idea to include garlic in your regular diet.
Beans
Beans are high in protein and usually contain amino acids needed for the synthesis of collagen. At the same time, many of them are rich in copper, which is also needed for collagen production.
Should You Take Collagen Supplements?
Collagen is protein which is widely available in both vegetarian and nonvegetarian food sources, getting enough collagen through diet might be challenging to certain people. As we age, our body produces less collagen, which leads to decreased collagen levels. Building back these collagen levels only through diet is difficult.
Collagen supplements with hydrolyzed collagen provide a Benefits of Collagen Supplements Helps to Improve Skin Elasticity
Several studies have found that supplements with collagen peptides can help slow down ageing of the skin by reducing wrinkles and dryness. One study found that participating women who took 1“12 grams of collagen per day for 4“12 weeks saw significant improvements in skin elasticity and hydration (1).
There are collagen building supplements which stimulate your body's collagen production and other proteins that help structure your skin, including elastin and fibrillin.
Helps to Reduce Cellulite
Cellulite is uneven dimples on your skin. Taking a collagen supplement is an excellent way to reduce cellulite. Collagen helps to fill the lumps created by cellulite and provide your skin with a more even and supple tone.
Helps Improve Hair and Nail Health
Collagen supplements also help improve hair health by providing stronger and less brittle hair. In a study was done on 54 women participants between the ages of 26 to 68 to find the effect of oral collagen supplement on their hair. The study found a reduction in hair dullness, hair dryness, and nail softness after eight weeks.
Helps to Replace Lost Collagen in the Body
Collagen makes up 30% of protein in our body (2). As we grow older the collagen levels in our body start to decline. Collagen supplements or collagen booster supplements with amino acids, vitamins and minerals are ideal to replace lost collagen in the body. They also help to supplement lack of collagen in our diet.
Provides Easy to Digest Collagen
Our body may find it difficult to digest protein to get collagen from food sources like chicken, meat and fish. Supplements which contain hydrolyzed form of collagen, where collagen is already broken down make it easier for our body to absorb collagen. Collagen powders are a more comfortable way to get protein into your diet. They are easy to dissolve in water, which makes them easy to use during any part of the day.
Here are some common myths regarding collagen.
Myth 1: All Collagen is Equal It is a common myth that all types of collagens are equal, and they can help your skin equally. Different sources of collagen can have a big impact on its bioavailability. Type 1 collagen, which is abundant in the skin, is often considered the most beneficial for skin health. Additionally, collagen supplements derived from marine sources, such as fish collagen, are believed to have higher bioavailability compared to collagen from other sources like bovine or porcine.
A study published in the Journal of Medical Nutrition and Nutraceuticals found that oral supplementation with collagen peptides derived from fish increased skin elasticity and hydration in postmenopausal women, reducing the appearance of wrinkles and improving overall skin texture. (3)
Myth 2: Collagen Only Helps Skin The benefits of collagen for the skin are well known but collagen has multiple benefits other than skin health. Collagen provides structural support to joints and ligaments, helping to maintain their integrity and flexibility. Research suggests that collagen supplementation may help reduce joint pain and stiffness in individuals with osteoarthritis and improve overall joint function.
Collagen plays a crucial role in the wound healing process by providing support for new tissue growth and promoting cell migration and proliferation. Type 1 and 3 are the best collagen for wound healing. (4)
Collagen provides essential nutrients for healthy hair and nails, promoting strength, growth, and resilience. Supplementing with collagen peptides may help improve hair thickness, reduce hair loss, and enhance nail strength and appearance.
Myth 3: Collagen Supplements Provide Immediate Results Collagen supplements are not a miracle cure for skin health. Collagen supplements need time to show effects as they must work inside out to build the body's natural collagen. While you may notice improvements in skin elasticity or joint pain relief within a few weeks of starting collagen supplementation, it may require six months to experience noticeable results. But the benefits of collagen are long lasting and do not cause any harm to the body.
Myth 4: Taking a Protein Supplement is Same as Taking a Collagen Supplement Collagen powder and protein powder are often used interchangeably, leading to confusion about their benefits. Both are composed of amino acids, acting as building blocks like various colored Lego bricks, each serving different body functions. However, collagen supplements and protein powders offer distinct amino acid profiles. Collagen's benefits are not only from its protein content but also from its unique peptides containing specific amino acids. It's crucial to recognise collagen supplements and protein powders as distinct products, each with its own nutritional composition and health objectives. (5)
Myth 5: Collagen is Only for Women Benefits of collagen for women are well known but collagen is not exclusively for women men can indeed benefit from collagen supplementation. While collagen is often associated with skincare and anti-aging benefits, its advantages extend beyond gender-specific concerns. Men also care about ageing, fine lines, hair fall and bone health.
Collagen supports joint integrity and flexibility, making it beneficial for active individuals and athletes. Men who engage in physical activities or have joint discomfort may find relief and improved mobility with collagen supplementation.
Collagen is a crucial component of muscle tissue, contributing to its strength and structure. Supplementing collagen peptides, particularly in combination with resistance training, may help increase muscle mass, strength, and recovery in men.
Myth 6: You Only Need Collagen When You are Older There's a common misconception that collagen supplements are only useful for older individuals aiming to counteract ageing signs. While studies have demonstrated the benefits of collagen supplements for overall health in older adults, the truth is that collagen is vital for individuals of all ages.
Collagen depletion begins in the mid-20s, with the body losing approximately 30% of its collagen levels by the 40s. Introducing collagen into your regimen early on can help slow this decline, providing numerous long-term health advantages to support healthy tissues and expedite recovery from injuries or strenuous physical activities. (6)
Conclusion
Collagen is one of the vital types of protein for the body. It is particularly important to improve skin and hair health. The best way to take collagen is through natural foods like fish, meat, berries and green vegetables. But as we get older, and our body produces less collagen supplementation becomes vital.
While choosing the best collagen supplement for your skin and hair, look for collagen supplement with hydrolyzed collagen peptide for faster absorption. Alos look for Japanese marine collagen which is considered to be the best form of collagen.
FAQs 1. Is collagen scientifically proven to help skin? Yes, collagen is scientifically proven to help skin.
2. Why take collagen at night? Collagen contains Glycine which helps you sleep better, longer and feel more refreshed.
3. How is collagen best absorbed? Hydrolyzed collagen is best absorbed by the body as it is already broken down into smaller peptides.
4. What happens if the skin has too much collagen? Excess collagen in the skin can cause a rare autoimmune condition called scleroderma.
Celebrity nutritionist and health expert
