What about collagen? Is it true that it counteracts the signs of aging or is it all a fraud?

 

With all this hype about collagen being the mega anti-aging supplement, not much is actually known about what it is, how it works, if it really works, and if so, who can benefit from it.

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 consuming it and it seems that that is another story. In 2014 a study carried out on 300 people between the ages of 18-74 and from various Caucasian European groups pointed out that people who consumed a daily dose of Pure Gold Collagen type 1 brand collagen (it was a study funded by a laboratory, but in any case, it is worth showing the results that were obtained) a day before breakfast, for 12 weeks showed an improvement in the properties of their skin , especially in expression lines.

Reduction in the depth of the nasolabial fold, which is the fold that connects the sides of the nose to the corners of the lips . These folds become more pronounced with age. There was a 24% reduction.

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

However, not all health experts agree. Dermatologist Lauren Eckert Ploch says that stomach acids break down the collagen proteins we consume before they are absorbed and reach the skin intact.

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.

What is collagen?

Image from Wikipedia

Collagen is a triple helix composed of three chains of amino acids that form strong fibers and strengthen the body structure.

Collagen is the most abundant protein in the body, accounting for approximately 25%-30% of the total protein in the human body. Its function is to maintain the integrity, elasticity and strength of the body's connective tissues and thus to maintain the structure and function of bones, cartilage and skin.

Composition of collagen

Collagen is formed from 18 of the 22 amino acids present in the human body. Collagen peptides contain mainly the amino acids glycine, proline and hydroxyproline and these three constitute 50% of the molecular structure of collagen. Hydroxyproline is unique to collagen and forms specific stable bonds with other amino acids. The resulting peptides provide collagen peptides with unique bioactive properties.

All this to say that we need to be producing collagen in our body and that, if natural production is not effective, we may need to supplement. Remember that the protein requirement corresponds to 1 gram per kilogram of weight, that is, if you weigh 65 kilos, you should consume approximately 65 grams of protein per day.

How collagen is distributed

Different cells in the body are responsible for collagen production. These cells use specific amino acids to assemble the long chains that intertwine to form the large collagen triple helix. The various helices are organized into strong fibers to structure tissue support, flexibility, and body strength.

In skin : Collagen makes up 70% of the material content of the skin. Collagen fibers provide the infrastructure for elastin, which maintains the skin's elasticity, and hyaluronic acid, which traps moisture.

In tendons : Tendons contain 85% of type 1 collagen and proteoglycans. They are the strong connective tissues that assemble bones and muscles. During contraction, the tendon's function is to transmit force and withstand tension.

In articular cartilage: Collagen fibers make up 70% of cartilage and are responsible for its structure and strength, while proteoglycans provide lubricant for the joints.

Bones: Collagen makes up 90% of organic bone mass, providing the structural framework that calcium and other minerals support. Collagen fibers also provide bone flexibility.

The body's natural production of collagen declines with age.

From the age of 30, the human body begins to produce less collagen and this process accelerates from the age of 40, when visual signs of aging begin to become noticeable. Collagen loss is a natural process, but other factors such as exposure to UV rays, pollution and lifestyle can lead to earlier and more pronounced signs of aging.

How collagen loss affects the human body

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 the efficiency of their functioning. The result is joint discomfort that hinders activity and effective movement as we age.

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.

Types of collagen

Type 1 : Comprises 90% of the skin, hair, nails, organs, bones and ligaments. If you are looking for an anti-aging effect, this type of collagen is the one for you.

Type 2: Forms cartilage.

Type 3: Found in bones, cartilage, dentin, tendons and other connective tissues.

There are 18 more types of collagen and several related to the three mentioned above. Some collagen supplements on the market indicate which type of collagen they support.

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 a good source of dietary protein.

This is the other controversy with collagen supplements since 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 are ready to recommend collagen. Some nutritionists and dermatologists recommend their patients simply prepare homemade rib broth which should, generally, contain the collagen requirement.

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

And for vegans, is there any possibility of supplementing with collagen?

As you saw above, collagen is obtained 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.

Researchers found that the bacteria P. pastoris is particularly effective and commonly used to produce high-quality collagen.

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.

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

Specific benefits of vegan collagen

The possibility of producing clean collagen at a lower cost and from microbes rather than animals has many positive applications for human health.

1. Lower cost . Using bacteria or yeast in a laboratory environment is cheaper and safer both for the production of supplements and for human consumption.

2. Lower risk of allergies . Although the greatest benefit of vegan collagen is that it does not harm animals, there is a concern among people with allergies. It should be noted that collagen derived from microbes would eliminate the risk of transmission or illness since it is produced in a controlled laboratory environment.

3. Lower cost in availability for medical practices .

In addition to serving as a dietary supplement, collagen is used for:

• 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.

Alternatives if you don't have access to vegan collagen supplements

Since it is not so easy to find these supplements nowadays, several companies sell “collagen boosters” as supplements.

These “stimulants” contain several vitamins and minerals, such as vitamin C and zinc, which participate in the natural production of collagen in the body.

You can put together your own vegan supplement by taking individually the amino acids Glycine, Lysine and Proline which are the most abundant amino acids in the composition of collagen, and adding vitamin C and Zinc.

Some plant-based foods high in these amino acids are:

• Soy products, such as Tempeh and Lacto-fermented Tofu
• Red beans
• Many legumes
• Nuts: pistachio, peanut, cashew
• Seeds: especially pumpkin, sunflower and chia.

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.