How to ensure good levels of collagen in your body

Previously updated article published in 2019

Collagen is the main structural protein of the extracellular matrix found in the different connective tissues of the body. As the main component of connective tissue, it is the most abundant protein in mammals, constituting between 25%-35% of the protein content of the entire organism.

Collagen is made up of amino acids linked together to form a triple helix of elongated fibrils known as the collagen helix. It is found mainly in connective tissues such as cartilage, bones, tendons, ligaments and skin.

Collagen's main functions include providing strength, structure and elasticity to connective tissues, but as you age, your body becomes less efficient at producing this protein, which is the most abundant in the body. In addition, lifestyle factors such as excessive sun exposure, smoking or lack of sleep prevent proper collagen production.

According to a 2019 study by the National Library of Medicine, people start to lose about 1% of their collagen each year starting at age 40, and by age 80, they have 75% less collagen than a young adult.  Decreased collagen production can lead to changes such as loss of skin firmness and elasticity, as well as loss of bone mass.

 

Types of collagen

Although a total of 28 types of collagen have been discovered, five are the most well-known and three are commonly supplemented today.

Type I makes up 90% of the collagen in the body and includes skin, hair, nails, organs, bones and ligaments.

Type II forms the cartilage.

Type III is found in bones, cartilage, dentin, tendons and other connective tissues.

Type IV is found in the so-called epithelial tissue layers, which cover body surfaces and cavities.

Type V is one of the main elements of cell surfaces and the placenta. 

Types I, II and III are the most popular for their anti-aging effects.

Collagen is deficient in some nutritionally essential amino acids , such as isoleucine, phenylalanine/tyrosine and sulfur amino acids. For this reason, gelatin (denatured collagen) is not considered a good source of dietary protein.

Another controversy with collagen supplements is that they are usually made from chicken, beef and/or fish remains, and it is difficult to determine their purity, percentage of heavy metals in their content and quality of the product.

For this reason, not all health specialists agree on recommending collagen in supplement form. Some nutritionists and dermatologists prescribe their patients to simply prepare a homemade beef rib broth, which should generally contain the daily requirement of collagen.

If you choose to supplement, you should know that a high-quality product will display on its label that the supplement has been tested for heavy metal contamination, source of ingredients, etc.

Currently, you will find collagen supplements in two presentations: 

• Peptides or hydrolysates that have shorter collagen chains that are broken down and absorbed more easily.
• Gelatin is essentially a degraded and cooked form of collagen from animal bones, skin and cartilage.

There are foods that are naturally rich in collagen and perhaps the cheapest and most effective way to supplement.  This is by consuming bone broth, especially from beef rib bones.  There are other presentations for collagen supplementation, such as capsules, powder and liquid.

On the other hand, there are so-called vegan collagen supplements on the market, which actually do not contain collagen (collagen is not vegan by nature). Instead, these products are made up of other ingredients that are said to stimulate collagen production and you will find them called “Collagen Boosters”

In the 1980s, collagen was very popular because it was injected to make lips fuller and smooth expression lines. But this practice fell into disuse because the effect lasted only a short time at the injected site compared to other products and, in addition, many people had allergic reactions to collagen.

A couple of years ago, people started taking it and, apparently, with better results. In 2014, a study carried out on 300 people between the ages of 18-74 and from various Caucasian European groups indicated that people who consumed a daily dose of Pure Gold Collagen type 1 collagen before breakfast for 12 weeks, showed an improvement in the properties of their skin, especially in expression lines, as well as a 24% reduction in the depth of the nasolabial fold (the one that connects the sides of the nose with the corners of the lips) that becomes more pronounced with age.

In another group of the same study, greater firmness of the skin was observed in the area of ​​the crow's feet and in the measurement of the radial forearm. ( 1 )

Another study in 53 older men suffering from sarcopenia (age-related muscle loss) found that those who consumed 15 grams of collagen per day plus a weight training routine, 3 times per week, for 3 months , gained a significant amount of muscle mass compared to those who only lifted weights.

Although research is still mixed, several studies have shown that collagen supplements do help relieve arthritis pain and joint pain caused by exercise.

 

How to detect collagen loss in your body and decide if you need to supplement

In the skin: Collagen provides the skin with firmness and structure. As collagen production declines, the skin becomes dehydrated and loses its thickness; this is when signs of aging appear.

In the bones: As collagen and mineral levels decrease, bones weaken, eventually making them vulnerable to fractures.

In joints: The use and abuse of joints throughout life reduces their functioning efficiency and range of motion. As we age, this wear and tear is reflected in joint discomfort that hinders physical activity and the efficiency of their movements.

In muscles: muscle loss with age decreases the integrity of the connective tissue that attaches muscle fibers to a strong and efficient muscle. Age is linked to a decrease in muscle strength and performance, which affects balance, walking posture, and overall mobility .

 

Collagen supplementation for vegans: how does it work?

Collagen is naturally derived from animal remains and people who do not consume animal protein would be at a disadvantage in taking advantage of this supplement. However, science has managed to produce human collagen with genetically modified yeast and bacteria.

The bacteria P.pastoris has been identified as particularly more effective and commonly used to produce high-quality collagen.

In order to produce collagen, 4 human genes are needed to code for collagen and are added to the genetic structure of the microbes. Once the genes are in place, the yeast or bacteria begin to form the human collagen structures.

Pepsin is added to this, which is a digestive enzyme and helps to form collagen that turns into exact human collagen molecules. This is vegan collagen.

So far, plant-based collagen is not real collagen, but rather a set of vegan ingredients designed to help stimulate the body's own collagen production.

You will notice that most vegan collagen supplements say “collagen booster” or “collagen builder” on their packaging. These boosters and builders contain elements that help increase the natural production of collagen in your body.

However, thanks to genetic engineering, we now have real vegan collagen for skin care, which appears to have proven to be very effective. ( Study )

 

Specific benefits of vegan collagen

Vegan collagen would be more effective when used topically, especially in cases of,

• Dermatological sutures
• Stimulation of skin and tissue production
• Healing adjuvant
• It also serves to transport medicines in the body and for the treatment of certain tumors.

On an aesthetic level, creams that contain vegan collagen,

• They would help give the skin a more youthful appearance by reducing visible wrinkles and promoting skin elasticity.
• To reduce expression lines, as well as the appearance of fine lines on the face, neck and other areas of the body.
• To improve skin elasticity by reducing sagging while providing a softer, smoother appearance.
• To increase the natural production of collagen in the body since they contain what is known as a "collagen enhancer" or " collagen booster ".

 

How and when is the best time to take collagen?

Most collagen supplements come in powder or capsule form, either form is well absorbed by the body. Most people prefer collagen powder because of its versatility, such as adding it to coffee, a smoothie, or soup.

As for the time of day, some people take it in their coffee or tea in the morning; if you are following a workout routine, it is ideal to take it during those training days; consume it perhaps an hour after finishing the routine and before eating.

Regarding topical collagen, there are many brands that offer creams with collagen peptides or also serums with collagen enhancers that seem to work, although they vary in prices and presentations.

Choose products with high concentrations of peptides. Also, choose products that keep the skin in contact with the peptides for as long as possible. In this regard, serums and creams work better than wet wipes. Likewise, collagen peptides go best together with vitamin C, retinol, niacinamide, and hyaluronic acid.

Finally, there are several natural ways to promote and enhance collagen production in your body that you can use, such as your diet, your habits and lifestyle; environmental factors and, of course, some collagen-based products. Once again, the formula for feeling and maintaining a youthful appearance for a long time is in your hands.