Collagen is the most abundant protein in the body and plays a vital role in the structure and function of various tissues, such as skin, bones, muscles, cartilage and joints. Unfortunately, as we age, its production decreases, which can lead to signs of aging such as wrinkles, sagging skin, joint pain and reduced bone density.
That’s why it’s important to maintain optimal collagen levels through food or supplements. But why is it so important and how can we get it?
What is collagen?
Collagen is a structural protein that forms the foundation of cells and tissues. It is the most abundant protein in animals (including humans) and exists in 28 different species.
It is mainly found in connective tissues – skin, bones, cartilage, tendons and ligaments, but it is also involved in the construction of blood vessels, cornea, gums and scalp. Collagen maintains the strength, elasticity, and integrity of these structures, aiding in wound healing and bone repair.
It is produced by cells called fibroblasts, which use amino acids as building blocks.
Main types of collagen:
- Type I – The most common, found in the skin, bones, tendons and organs.
- Type II – A component of cartilage tissues.
- Type III – Present in reticular fibers (a type of connective tissue).
- Type IV – Part of the basal lamina (a layer of the basement membrane).
- Type V – Found in cell surfaces, hair, and placenta.
Benefits of Collagen
1. Improves joint mobility
As we age, cartilage wears down, leading to pain and reduced mobility. Collagen acts as a natural “lubricant,” reducing friction in joints and maintaining their flexibility. Studies show that taking collagen supplements can improve joint health after just 9–10 days.
2. Maintains bone density
After the age of 30, bone mass begins to decline, especially in postmenopausal women. This increases the risk of osteoporosis and fractures. Collagen-rich foods (bone broth, fish, eggs, green leafy vegetables) and supplements can help maintain healthy bones.
3. Relieves joint pain
Collagen supports connective tissue health and reduces inflammation. Some studies have shown that hydrolyzed collagen significantly relieves joint pain, reducing the need for additional medications.
4. Supports muscle mass
While exercise is the most effective way to build muscle, collagen contributes to the preservation of muscle tissue, especially in older people. Studies have shown that it supports the repair and growth of muscle fibers.
5. Improves skin elasticity and hydration
Collagen is a major component of the dermis – the layer of skin beneath the epidermis. It maintains the structure, elasticity, and hydration of the skin. Collagen supplements can reduce wrinkles and cellulite by stimulating the production of new collagen.
Vitamins Important for Collagen Production
Some vitamins are key to the synthesis and maintenance of collagen:
- Vitamin A – Supports skin renewal and increases collagen levels.
- Vitamin C – Necessary for collagen synthesis and protection against free radicals.
- Vitamin E – An antioxidant that works synergistically with vitamin C.
- Vitamin B6 – Supports collagen metabolism and immune function.
Collagen supplements – are they useful?
Collagen supplements usually contain hydrolyzed collagen – partially broken down for easier absorption. They can be found in various forms (powder, tablets, liquid) and are often combined with vitamins and minerals for better effect.
Benefits:
- Supports skin, joints and bones.
- Reduces pain and inflammation.
- Supports muscle mass and recovery.
Safety:
Collagen supplements are generally safe, but people with allergies, food intolerances or serious medical conditions should consult a specialist before use.
Hydrolyzed Collagen – What is it?
Hydrolyzed collagen has been processed with enzymes and heat to break it down into smaller peptides. This makes it easier to digest – it is absorbed within about 30 minutes of ingestion. It does not form a gel like regular collagen and can be dissolved in both hot and cold liquids.
How to get collagen?
- Through food:
- Bone broth
- Fish and seafood
- Eggs
- Green leafy vegetables
- Seaweed
- Through supplements:
- Hydrolyzed collagen (in powder or liquid)
- Combined formulas with vitamins for better absorption
Collagen is vital for healthy skin, joints, bones and muscles. As we age, its production decreases, so it is important to consume it through food or supplements. Whether you choose natural sources or supplements, maintaining optimal collagen levels is key to long-term health and well-being.
