In 2023, people spent $1.5 billion on collagen supplements, and this amount is expected to continue to grow. Advertising claims that collagen is a universal remedy that makes skin, hair, and nails more elastic and flexible, reduces joint pain, and slows down age-related changes. We tell you what collagen is and whether collagen supplements are effective.
What is collagen and what is it for?
Collagen is the most common protein in humans, making up about a third of all the proteins in our bodies. The collagen protein resembles threads, and its rigid fibrous structure forms the basis of connective tissue – collagen is assisted in this by the protein elastin. Connective tissue forms a framework for internal organs and the deep layers of the skin – the dermis. Collagen fibers are the key building material for skin, cartilage, bones, muscles and tendons.
In our body, collagen is produced by specialized cells. For example, in the skin, fibroblasts are responsible for this process: inside them, collagen is formed from individual amino acids, a third of which is glycine. In order for collagen to be produced, vitamin C and zinc are also needed .
Collagen gives tissues elasticity and strength, allowing them to withstand stretching. In addition, this protein is involved in blood clotting and wound healing.
What are the dangers of collagen deficiency?
When the body doesn’t produce enough collagen, the protein’s supportive properties are lost. For example, people with the genetic condition Ehlers-Danlos syndrome, which disrupts collagen formation, suffer from joint instability, frequent bruising, pain, and loose skin . Collagen deficiency can also occur in some autoimmune diseases. For example, in lupus and rheumatoid arthritis, the immune system attacks and destroys its own collagen.
A natural decrease in the level of this protein also occurs with age. Firstly, the destruction of elastin and collagen fibers increases. Thus, the amount of collagenases, enzymes responsible for collagen degradation, gradually increases in the skin. This process is accelerated by exposure to sunlight, because ultraviolet radiation activates collagenases. When collagen disintegrates, premature wrinkles and pigment spots appear, and the skin loses its elasticity and firmness.
Secondly, collagen production decreases over time. At a young age, a dense network of collagen fibers creates mechanical pressure on fibroblasts and stimulates them to synthesize collagen. As we age, collagen fibers in the deep layers of the skin become thinner. The pressure on fibroblasts gradually decreases, so they produce less collage.
The appearance of wrinkles as collagen production in the deep layers of the dermis decreases is a natural process. But there are factors that can speed it up. In addition to UV rays, collagen degradation is increased by smoking and excessive alcohol consumption.
Should I take collagen supplements?
This is a fool’s errand. Although some researchers claim that taking collagen supplements can have a positive effect on health, there is currently no convincing evidence to support their effectiveness, nor are there clinical recommendations for taking them. Therefore, it is impossible to state unequivocally that collagen supplements will be safe and beneficial for everyone.
There are 3 types of collagen supplements available in stores and online markets:
-
denatured – when collagen breaks down into individual amino acids when heated;
-
undenatured – when collagen is not exposed to heat and its structure remains unchanged;
-
hydrolyzed – when the protein is broken down into small fragments.
There is evidence that individual amino acids in denatured and hydrolyzed supplements are absorbed faster than natural collagen protein. However, scientists note the potential benefits of taking any form of collagen. For example, some studies indicate a positive effect of collagen supplements in preventing premature skin aging. A systematic review of 26 studies involving 1,721 women showed that taking collagen supplements increased skin elasticity and hydration. There is evidence that collagen supplements help heal wounds and pressure ulcers. Some scientists place hope in dietary supplements for restoring cartilage tissue in osteoarthritis.
However, such studies should not be trusted unconditionally. Firstly, they were conducted on small patient samples. Secondly, many of these studies are sponsored by suppliers of dietary supplements, which means that the risk of falsifying the results increases. Finally, it is worth remembering that the dietary supplement market is not controlled with the same strictness as the production of drugs.
What can you do to help your body produce collagen?
This is possible without dietary supplements – just adjust your diet. When food containing collagen enters the stomach, this protein is broken down into individual amino acids. When absorbed, amino acids help the body create its own collagen.
To take care of collagen production, you can include foods high in protein and amino acids in your diet: meat, fish, chicken and eggs, dairy products. Chicken and meat broths are also a rich source of protein. Traditionally, dishes with added gelatin, such as fruit jelly or panna cotta, are recommended to replenish collagen reserves. You can also add sources of vitamin C and zinc to your menu, which are necessary for the body to produce collagen. Bell peppers, tomatoes, citrus fruits, and leafy greens are rich in vitamin C, while zinc is found in whole grains and legumes.
To slow down the destruction of collagen, in addition to a balanced diet, it is worth following simple rules:
-
Use sunscreen. This will help reduce damage to collagen fibers from sun rays. It is advisable to apply sunscreen to your skin whenever you leave the house, not just in sunny weather.
-
Limit time spent in direct sunlight. It is believed that sun exposure is necessary for the production of vitamin D. Vitamin D helps absorb calcium and phosphates, which contributes to normal bone formation and the prevention of osteoporosis. But to synthesize vitamin D, it is enough to spend 10-20 minutes outside in sunny weather 3-4 times a week – you do not need to lie on the beach for hours.
-
Get enough sleep. The normal duration of sleep is 7-9 hours per day. Poor sleep hygiene and going to bed after 11 p.m. not only has a negative effect on your well-being, but also affects your skin. For example, in one study , a group of participants who went to bed late had decreased elasticity and dry skin. In addition, the integrity of the skin barrier is disrupted.
-
Quit smoking. Researchers have shown that smokers have a quarter lower skin collagen level and a higher collagenase count than non-smokers.
-
Manage stress. Constantly high cortisol levels reduce collagen synthesis.
-
Exercise. Physical exercise slows down the cell activity associated with skin aging.