Collagen benefits, foods & side effects

What is collagen?

Collagen is the most abundant protein in the human body, as it consists approximately 30% of it. It is a fundamental component of connective tissues, which are present in:

• Bones
• Skin
• Muscles
• Tendons
• Cartilage
• Capillaries

Due to its significance in overall health, collagen is often found in beauty products and dietary supplements.

When we are young, our bodies produce significant amounts of collagen. However, as time passes—around the age of 25—its production starts to decrease by about 1% annually. This reduction becomes more noticeable around the age of 40, and by the age of 50, the body has lost around 50% of its natural collagen production!

Benefits

What is collagen good for?

1. Joints

Collagen is of paramount importance for joints as:

2. It provides elasticity 

It plays a crucial role in providing elasticity to connective tissues and supporting bones, ligaments, and tendons.

• It stimulates cartilage growth: 

Collagen facilitates the repair of damaged cartilage and alleviates joint inflammation.

• It may prevent bone loss:

Collagen contributes to bone structure, maintaining their strength. Research suggests that its intake may increase bone density and slow down the aging process, making bones less vulnerable.

Overall, the gradual decline of natural collagen levels in the body can lead to cartilage loss (osteoarthritis) and, over time, discomfort in joints, pain, stiffness, and reduced flexibility.

Taking collagen supplements can benefit those experiencing joint pain and discomfort. It is also useful for sports enthusiasts and individuals engaged in athletic activities who need support and protection for their tendons and joints.

2. Face

The presence of collagen is also crucial for skin health, offering various benefits:

• Improves Skin Elasticity:

Contributes to maintaining elasticity and firmness, protecting the skin from sagging.

• Aids in Reducing & Preventing Fine Lines & Wrinkles:

Fine lines and wrinkles appear when the skin loses its elasticity. Maintaining healthy collagen levels keeps the skin plump and hydrated reducing the chance of wrinkles forming as we age.

• Protects Thin, Fragile Skin:

Contributes to maintaining the structure of the dermis (the foundational layer just below the epidermis) and the density of the skin.

• Provides Radiance:

Collagen has moisturizing properties, playing a role in maintaining healthy moisture levels in the skin, resulting in a radiant complexion.

As we age, the collagen and elastin fibers in our skin become thinner and looser. This leads to a loss of skin elasticity, ultimately causing wrinkles and sagging.

3. Hair

• Provides Essential Amino Acids for Hair Structure:

Collagen contains amino acids, such as proline, a key component of keratin, the main protein in hair.

• Fights Hair Follicles Damage:

Offers antioxidant protection, fighting damage caused by free radicals to cells, proteins, and DNA. Research suggests this protective action may extend to the hair follicles.

• May Slow Hair Aging:

Lack of collagen can contribute to premature hair aging. Supplementing with collagen may help combat signs of early aging in hair.

Forms and Types of Collagen

Types of Collagen

The body contains 28 different types of collagen. The most important ones include:

Collagen I:

Represents approximately 90% of the collagen in our bodies. Provides structure to the skin, bones, ligaments, and tendons.

Collagen II:

Found in elastic cartilage, which supports the joints.

Collagen III:

It exists in internal organs, blood vessels, and muscles.

Collagen IV:

Present in certain layers of the skin.

Collagen V:

Found in corneas, as well as in certain layers of the skin and hair.

Most collagen supplements include types I, II, and III, which constitute the majority of collagen in the body. These typically come in an easily absorbable form: collagen peptides or hydrolyzed collagen.

*Collagen peptides are small pieces of animal collagen. Collagen cannot be absorbed in its whole form and breaks down into smaller pieces. When taken orally, collagen peptides appear to accumulate in the skin and cartilage. This may help improve certain skin and joint conditions.

Forms of Collagen

1. Collagen powder

Collagen powders, also known as collagen peptides, are the most popular form of collagen. They are ideal for adding to liquids such as:

• Juices
• Smoothies
• Water

Some research suggests avoiding mixing collagen powder with hot beverages as it may reduce the quality of the final product. However, more studies are needed to confirm this.

2. Collagen Capsules

Collagen capsules contain collagen powder in each capsule. They are tasteless and require minimal time to consume. However, you may need to take 3-6 capsules daily to ensure an adequate dose.

3. Liquid Collagen

An ideal option for individuals who fear or have difficulty swallowing pills. Since liquid collagen often contains a variety of ingredients such as vitamins, minerals, fruit extracts, herbs, artificial sweeteners, and preservatives, make sure the product is safe for you if you are sensitive or allergic to any of these.

If you’re wondering what’s best for you, the answer lies in what complements your lifestyle best.

Foods with Collagen

Collagen is present in all animals and is primarily concentrated in areas such as the skin and joints.

The body cannot absorb collagen as it is and breaks it down into amino acids. Several foods high in protein are believed to support collagen production because they contain the amino acids that make it up, such as glycine and proline.

Such foods include:

• Poultry
• Fish
• Meat
• Eggs
• Legumes
• Dairy products
• Soy

In addition to these, your body needs other nutritional components for the production and maintenance of collagen.

Some of these include:

• Zinc: Found in shellfish, legumes, meats, nuts, seeds, and whole grains.
• Vitamin C: Found in citrus fruits, berries, leafy vegetables, peppers, and tomatoes. 

Having a variety of these foods in your diet can contribute to the overall health of your skin, joints, and collagen production.

When should I take collagen?

The best time of day to take collagen is more about personal preference. Some prefer adding it to their morning smoothies, while others prefer it in a glass of milk before bedtime.

Collagen supplements are equally well absorbed whether taken with or without food. The key is to:

• Τake it consistently 
• Use clean and high-quality collagen

How long can I take collagen?

There are no official guidelines on how much collagen should someone take per day and for how long.

The daily collagen intake depends on the type of supplement used and the purpose for which it is taken. Generally, for skin and hair health, a daily intake of 2.5-10g of collagen for 2-3 months is often recommended, while for joint health, the dosage can reach 10g of collagen per day (split into 1-2 doses) for 5 months.

Does collagen cause weight gain?

Generally, taking collagen does not lead to an increase in body weight.

On the contrary, many associate it with weight loss, as it often increases the feeling of satiety, helps increase muscle mass, and, consequently, reduces body fat. However, there are some rare side effects to consider, including the possibility of fluid retention and bloating.

Side Effects

Collagen supplements are generally considered safe, with no significant adverse effects. However, sometimes these supplements may contain other ingredients such as herbs and high levels of vitamins, which could potentially interact with medications.

People with food allergies, such as allergies to fish or shellfish, should check the label to ensure that the chosen collagen does not contain these ingredients.

In general, incorporating collagen into skincare and haircare routines can contribute to maintaining a youthful appearance and promoting overall skin and hair health.