The Benefits of Collagen for Skin, Bone & Joint Health

What is Collagen?

Collagen plays a vital role in your body. It's the most common protein in the human body, accounting for 30% of total body protein. Think of it as the glue that holds you together; it's in your skin, bones, muscles, and blood vessels.

Collagen is made up of amino acids, which are the building blocks of proteins. The main amino acids in collagen are glycine, proline, and hydroxyproline. These special amino acids give collagen its unique structure and properties.

Types of Collagen

There are actually at least 16 different types of collagen in your body, but a few are more common than others:

• Type I: This is the most abundant type. It's found in the skin, bones, and tendons. It's super strong - gram for gram, it's stronger than steel!
• Type II: This type is primarily found in cartilage. It's what helps your joints move smoothly.
• Type III: You'll find this in skin, muscles, and blood vessels. It often works in synergy with Type I.
• Type IV: Type IV underneath the skin in what is called the dermis, which is the layer below the waterproof keratin layer we see as skin. Type IV is made by epithelia, which are cells that form the body's covering and lining layers. These layers include the lining of lungs, the lining of our cheeks, and even the filtration system of the kidneys.

What are the Sources of Collagen?

Collagen Rich Foods

Your body naturally produces collagen, but it can also be obtained from food. Some good natural sources of collagen are:

• Bone broth: This is probably the richest source of collagen you can eat.
• Chicken skin: Yes, that crispy skin is full of collagen.
• Fish: Especially the parts we don't usually eat, like scales and eyeballs (but don't worry, you don't have to eat those!).
• Egg whites: They don't contain collagen, but they have proline, one of the amino acids your body needs to produce collagen.
• Citrus fruits: They're high in vitamin C, which your body requires to produce collagen.

You can also find collagen supplements in stores or online, in pill or powder form. The powder is usually flavorless and can conveniently be added to beverages or meals.

What Does Collagen Do?

Now, let's get into the important question: what is the role of collagen? It has a wide range of functions!

What Does Collagen Do for Your Body?

Think of collagen as the structural backbone of your body. Here's a deeper look at what it does:

Gives structure to your skin: Collagen is a major component of your skin. It keeps your skin firm, plump, and elastic. As you age and collagen production decreases, that's when you might start to see wrinkles and sagging.

Supports your bones: Collagen plays a large role in making your bones strong. It provides a soft framework, and calcium builds on top of it to give bones their strength.

Helps your joints move smoothly: Cartilage, the rubber-like padding that protects your joints, relies on collagen as a key component. It helps you move without pain.

Keeps your muscles strong: Collagen is found in the connective tissue that holds your muscles together. It's essential for the structure and function of your muscles.

Protects your organs: Collagen is found in the connective tissue that surrounds and supports your organs, helping to keep them in place and functioning properly.

Helps with blood clotting: Some types of collagen play a role in blood clotting, which is crucial for healing wounds.

The Health Benefits of Collagen

Health Benefits of Collagen

Let's dive deeper into what taking collagen might do for you.

Skin Health

Collagen plays a major role in maintaining healthy skin. As you get older, your body produces less collagen, which can lead to wrinkles and dry skin. Some studies show that taking collagen may help:

• Increase skin elasticity
• Reduce wrinkles
• Keep your skin hydrated

Collagen during pregnancy can also be beneficial. During pregnancy, your body undergoes many changes, and maintaining skin elasticity and hydration can be particularly important. Taking collagen supplements during pregnancy may support your skin's health, helping to reduce stretch marks and keep your skin feeling hydrated and supple.

Although some people claim collagen helps with acne and other skin issues, there is currently no conclusive evidence to support this.

Joint Health

Do you have achy joints? Consider the potential benefits of collagen. Here's what some research suggests that collagen may:

• Reduced joint pain: Several studies have found that taking collagen supplements can help reduce joint pain, especially in people with osteoarthritis.
• Improved osteoarthritis symptoms: Collagen may help support other symptoms of osteoarthritis too, like stiffness.
• Better joint function: Some people find their joints move more easily when they take collagen supplements.
• Potential for injury prevention: While further research is required, some athletes use collagen to prevent joint injuries.

Bone Health

Collagen is vital for your bone health. In fact, your bones are made mostly of collagen. Taking collagen might:

• Help prevent bone loss: As we age, we naturally lose bone mass. Some studies suggest that collagen supplements might help slow this process.
• Increase bone mineral density: It is a sophisticated way of of suggesting that it may might strengthen your bones. Higher bone mineral density means stronger bones and a lower risk of fractures.
• Be good for people worried about osteoporosis: Osteoporosis is a condition where bones become weak and fragile. Some research suggests that collagen supplements might help combat this.

Muscle Mass and Strength

Want to build muscle? Collagen might lend a hand :

• Increase muscle mass: Some studies have found that taking collagen supplements while also doing resistance training can help build muscle mass more than just working out alone.
• Boost strength: Along with increased muscle mass, some research has found improvements in strength when combining collagen supplements with exercise.
• Support exercise recovery: Some athletes use collagen to help with recovery after intense workouts, although more research is needed in this area.

Dr. Robert Applebaum

Dr. Robert Applebaum is a world-renowned, Board-Certified plastic surgeon with nearly 30 years of experience.

He has gained recognition as an innovator in using laser technology for cosmetic surgery. He stated, If you workout and find that your muscles are taking longer to recover, that soreness lingers, or even that your reaction time is dulled, this could be indicative of a lack of collagen. Increasing your collagen levels you can help your recovery process and get back to normal. By paying attention to how your muscles are responding to your common daily exercise activities, you can better assess whether your are potentially low on collagen.

Heart Health

Your heart and blood vessels need collagen also. Taking collagen might:

• Help keep your arteries strong and flexible: Collagen provides structure to your arteries. Some research suggests that collagen supplements might help reduce artery stiffness.
• Potentially lower your risk of heart problems: By improving artery health, collagen may help reduce the risk of atherosclerosis, a condition where arteries become clogged with fatty deposits.
• Support overall cardiovascular health: While we need more research, some studies have found that collagen supplements might help increase levels of "good" high-density lipoprotein (HDL) cholesterol.

Other Potential Benefits

Scientists are exploring whether collagen can be useful in other areas, such as:

• Improving gut health: Some early research suggests that collagen might be beneficial for people with inflammatory bowel diseases.
• Strengthening hair and nails stronger: While we need more studies, some people report improvements in hair and nail strength after taking collagen.
• Boosting brain health and mood: There's some early research looking at the effects of collagen on brain health, but we need a lot more studies in this area.
• Helping with weight management: Some people find that collagen supplements help them feel full, which might aid in weight management. However, more research is needed to confirm this.

Remember, while these potential benefits are exciting, additional large-scale studies are required for greater certainty.

Collagen Production and Supplementation

Your body naturally produces collagen, but this slows down as you age. Around 25 years of age, you start losing about 1% of your collagen each year. Yikes!

How to Help Your Body Make Collagen?

You can give your body a hand at making collagen. Here's how:

• Eat foods rich in vitamin C: Your body needs vitamin C to produce collagen. Good sources include oranges, strawberries, bell peppers, and broccoli.
• Consume enough protein: Your body needs protein to make collagen. Eat a variety of protein-rich foods like lean meats, fish, eggs, and beans.
• Don't smoke: Smoking is bad for collagen production and can lead to premature skin aging.
• Protect your skin from the sun: Too much sun exposure can damage collagen in your skin.
• Eat foods with zinc and copper: These minerals are important for collagen production. You can find them in nuts, whole grains, and shellfish.
• Stay hydrated: Drinking enough water helps your body produce collagen more efficiently.

Collagen Supplements

What you should know about Collagen Supplements

If you're thinking about how much collagen per day is recommended for optimal results, here's what you should know:

• They usually come as powders or pills.
• Most people take between 2.5 to 15 grams per day.
• They're often hydrolyzed, which means they're easier for your body to use.

What Does the Research Say?

Scientists are pretty excited about collagen, but we still have a lot to learn. Here's the scoop:

• There are some promising studies, especially for skin and joint health
• However, many studies are small or funded by companies that make collagen products
• We need many large, independent studies to be really sure about all the benefits

Are There Any Side Effects?

Collagen is generally considered safe, but like many supplements, it can have side effects for some people:

• Some people get an upset stomach
• If you're allergic to fish or eggs, be careful with collagen supplements made from these ingredients
• If you have kidney problems, talk to your doctor before taking collagen

What If You're Vegan?

For those who avoid animal products, vegan collagen might be of interest. Here's the deal:

• There's no true vegan collagen supplement yet
• But there are vegan products that claim to boost your body's own collagen production
• Eating a diet rich in nutrients that support collagen production can help too