What Is Collagen?

The most dominant protein in your body is Collagen; it constitutes about 30 percent of your body protein. It is the main structural element that is present in all your connective tissues skin, bones, tendons and ligaments. Collagen is often called the glue which holds your body together, since it gives the framework which keeps everything together and working correctly.

Structure

Collagen is an exceptional protein that has a special kind of molecular make-up that gives strength and elasticity to body tissues. The following is a closer look at the way it works:

• Core Structure: Collagen consists of three primary amino acids, which include, glycine, proline, and hydroxyproline. The amino acids twist with each other in the shape of a rope to create a unique triple helix.  
• Strength and Stability: It is not a mere appearance design but forms tough and stable fibrils capable of withstanding tension and stress.    

The triple-helix structure allows the collagen molecules to pack close to one another forming thin fibrils that converge to bigger fibers. It is the organization that renders collagen-rich tissues with the peculiar strength and elasticity, which enable them to manage tension and pressure.

Production & Decline

Collagen is a naturally produced substance in your body with the help of special cells known as fibroblasts. This output is not maintained throughout your life however; it normally starts to drop in your 20s and 30s.  This decline reduces the natural benefits of collagen, especially for skin and joint health. This degeneration is both accelerated by exposure to UV radiation and by smoking as well as high levels of sugar, which destroys old collagen and disrupts the production of new.

Main Types of Collagen

• Type I: Collagen that is the most common and is found in 90 percent of the collagen in your body. It is present in the skin, bones, tendons, ligaments and teeth which give it strength and form. It provides the skin with a sense of firmness, bones with strength and the connective tissues with the strength to cope with stresses.
• Type II: Type II collagen predominates in cartilage, cushions joints and takes in shock. It assists in reducing friction, helps in the smooth movement and preserves bones. It is also found in the eyes to keep them in shape.
• Type III: This collagen is frequently combined with Type I, which adds elasticity and strength to the skin and blood vessels as well as organs. It is essential to wound healing and to those tissues that swell and contract, such as the arteries and the uterus.
• Type V & X: Type V aids in the formation of tissues and collaborates with Type I to create a structure of collagen fibers. It occurs in the skin, eyes, hair and the placenta. The type X plays a vital role in bone development and repair, where cartilage develops into bone during development and repair.

Sources of Collagen

Animal-Based Food Sources

Animal products that are rich in connective tissue are the most natural sources of collagen. 

• One of the richest sources is bone broth, which is prepared when bones are simmered over long durations of time, extracting collagen directly to an easily digestible form. 
• Cartilage, chicken (skin) and beef (cuts containing connective tissue) are also very good sources. Pork (skin), and fish (skin and scales), as well. 
• Collagen is also found in high amounts in organ meats such as liver and tongue. 
• Eggs do not have collagen in them, but are a source of proline and other amino acids that your body requires to synthesize collagen.

Marine Sources

Collagen-rich fish and other seafood can be viewed as being more bioavailable than sources such as land animals. 

• Wild fish (cod, snapper, and salmon) are almost the only animals used in extracting marine collagen.
• Type I collagen is found in fish skin, scales, and bones especially. 
• Collagen peptides are also found in shellfish (shrimp shells, squid, etc.). 

Marine collagen is a popular choice of supplement since it is more absorbed as the particle size is smaller and thus marine collagen is much preferred by many people.

Plant-Based Support

Although plants do not have collagen in them, the nutrients help your body to produce collagen. Foods rich in vitamin C such as citrus fruits, berries, bell peppers, and leafy greens are very important as vitamin C is needed to synthesize collagen. Building blocks are found in foods rich in proline and glycine, which include asparagus, cabbage, mushrooms, and soy products. The nuts, seeds, legumes, colorful fruits and vegetables contain copper, zinc, and antioxidants, which help in building collagen and protecting the existing ones.

Supplements

The collagen supplements are available in various forms which are easily absorbed. The most popular is the hydrolyzed collagen (collagen peptides); it is fragmented into smaller particles that dissolve easily in liquids and are easily absorbed by your body. They are normally available as flavourless powders to be added to coffee, smoothies, or water. Capsules and tablets are also convenient when you do not want to combine powders. Most collagen supplements are typically bovine (cow), porcine (pig), marine (fish), chicken, and a few plants, which provide various types of collagen.

Major Functions of Collagen

Structural Integrity

Collagen is the scaffolding of your body, which is the basic structure on which everything depends. It provides tissues with their shape, prevents the sagging of the organs, and keeps the structural demarcations of the various body compartments. With the proper presence of collagen, your connective tissues will be strong and organized to support the structure of your body and shield important organs against injury.

Skin Health

Collagen is the one that keeps your skin firm, elastic, and hydrated in your skin. It forms a layer of fine fibers in the skin between the dermis that hold the moist skin cells. The skin is plump and firm as long as levels of collagen remain healthy. Once collagen breaks down, you will see more wrinkles, a lack of firmness, and the absence of that youthful delicacy hence the importance of collagen in the aging of the skin.

Joint & Bone Health

The collagen ensures that your joints move in a smooth motion as it creates cartilage, which cushions the bones and absorbs the shock during the movement. It forms an elastic network in bones, which collaborates with minerals in preventing brittle nature and fractures. Sufficient amounts of collagen are beneficial in decreasing joint pain, stiffness, and inflammation as well and bone density is preserved. It is literally the distinction between hard and hardy structures that are breakable and strong and durable structures that can sustain stress daily.

Tissue Repair & Healing

Collagen is a major constituent of wound healing and tissue regeneration that is found rushing to the scene when you are injured. It creates the temporary framework within which new tissue will develop, contributes to the proper development of blood clots, and forms the framework according to which the scar will be formed. Collagen is also used to signal the migration of several cells to injury sites, which is part of the complicated healing process. High collagen synthesis implies a quicker healing of wounds, operations and even normal wear and tear.

Health Benefits of Collagen

Minimizes Wrinkles and Fine Lines: The collagen supplement will raise the skin tone of elasticity and hydration and reduce the effects of age on the skin and keep it younger.

Makes Hair and Nails Stronger: Collagen gives your body the amino acids required to create keratin, which may help to make your hair and nails less brittle, help them grow faster and be stronger and healthier.

Relieves Joint Pain: Collagen supplement can be used to relieve the joint pain and stiffness of old age or osteoarthritis by promoting the regeneration of cartilages and decreasing inflammation.

Enhances Bone Density: Collagen supplements being a large part of the bone structure can prevent bone loss especially to postmenopausal women who are prone to osteoporosis.

Promotes Intestinal Health: Collagen can also be used to support intestinal health effectively by lending strength to the intestinal lining that could be improved to reduce inflammation and alleviate the symptoms of leaky gut syndrome and other digestive complications.

Strengthens Heart Health: Type III collagen is essential to give blood vessels their structure, and it can be beneficial to supplement and decrease the narrowing of the arteries and decrease the risk of developing cardiovascular diseases.

Faster Muscle Recovery: Collagen also includes glycine and other amino acids that help the body build muscle tissue, thus collagen is beneficial to athletes and active people who are interested in recovering faster after workouts.

Do You Have Any Risks or Side Effects?

Collagen supplementation is safe and well-tolerated by the majority. Nevertheless, others can have slightly negative digestive side effects at the beginning of the supplementation, such as fullness, heartburn, or bad taste in the mouth. These are common symptoms that usually go away due to an adaptation process by your body.

The most relevant issue of a population is the allergic reactions. You must avoid any marine or egg-containing collagen supplements in case you are allergic to fish, shellfish or eggs and use bovine or other alternatives instead. To avoid allergens, always read the label, and ask your doctor about it in case you are allergic to food.

Before beginning to use any collagen supplement, pregnant or lactating women need to get advice on the matter with their healthcare provider. Moreover, when you take medications or have chronic illnesses, it is prudent to have a chat with your doctor on the issue of collagen supplement to prevent possible interactions or complications.

Final Takeaway

Collagen is not just a fashion accessory but it is a basic protein and is the key to the proper functioning of your whole body. Since bones and skin are used and support your organs and blood vessels, every type of collagen has its unique and essential purpose. Knowing such differences makes you realize that your body depends on this superb protein that much in all the things that it does including movement, and healings among others.

The levels of collagen in our bodies grow as we get older. Whether by eating foods high in collagen or taking supplements or even living a lifestyle to help your body produce collagen, focusing on collagen can actually change the way you age. By following the correct strategy, you can provide your body with the blocks of building it requires to remain strong, flexible, and resilient even as you grow old.