Whatever your age or state of physical and mental wellbeing, you are likely to have become aware of nutrient supplements in recent years and wondered if collagen supplements could be the solution to any mind or body concerns that may be afflicting you.
There is certainly the argument to be made that collagen is the most critical component in the body. It is found in your bones, muscles, skin, tendons, cartilage, hair, nails, and skin, and forms the elemental scaffold that provides structure and strength. Simply put, you would fall apart without collagen.
What does collagen do?
Collagen is the most abundant of the 20,000 proteins in the human body and is found in the connective tissues. Collagen is essentially the protein that ‘glues’ our body together – the word itself even originates from the Greek word for glue (Kólla)! There are many types of collagen, and each is composed of a unique chain of amino acids, the main ones being proline, glycine and hydroxyproline. Each type of collagen – of the 28 identified so far – fulfils a different but essential function.
Type I makes up 90% of your body’s collagen and is the building block of your skin, bones, ligaments and tendons. Type II is found in cartilage, the degeneration of which is the precursor for joint osteoarthritis. [1] Type IV collagen is in the layers of the dermis and has become the focus of much media attention since it was discovered that its depletion was the catalyst for facial ageing. As we age, collagen production naturally slows down, and our ability to replenish this essential component decreases annually by just over 1% [2].
Our skin is the largest organ in the human body, and collagen is a protein that represents up to three-quarters of it [3]. The dermis is the thickest layer of the skin and is composed of fibrous and elastic tissues, with its primary goal being to support your skin’s overall health. Fibroblasts are cells found in the dermis and are responsible for producing collagen.
However, as we age, our body finds it harder to produce collagen, and our existing collagen starts to break down. We begin to experience a loss of elasticity, hydration, and firmness in our skin, resulting in noticeable signs of ageing.
Our skin ages due to two main factors; 1) intrinsic ageing and 2) extrinsic ageing. Studies have been conducted into the speed at which this occurs; one recent evaluation found that our peak years are in our early 20s and 30s. Subsequently, there is a decrease of collagen production of 25% over the following four decades [4]. As well as achy joints and sore muscles, this is the root cause of crepey skin and deepening lines and wrinkles and is known as intrinsic ageing.
Extrinsic ageing, induced by external factors, also accelerates collagen depletion. Extrinsic ageing is a result of the lifestyle we choose and can be accelerated by smoking, excessive alcohol consumption, overeating sugar and refined carbs, lack of sleep, too much stress and sun damage.
What is collagen good for?
Collagen is intrinsic to our health and wellbeing. Whether you ingest bone broth or collagen powders and pills, here’s what you need to know about boosting collagen as part of a holistic wellness programme to restore declining collagen levels.
Is collagen good for your skin?
Recent studies have focused on collagen’s aesthetic applications [5,6], and have found it can keep the skin elastic, firm and hydrated. It’s also essential for cell renewal.
Medical applications for collagen abound, and collagen-based materials have been deployed for many years to help control bleeding and speed up wound healing. [7]
Is collagen good for your bones?
Collagen’s potential as a regenerative agent to restore joint function in osteoarthritis patients [8] has also been investigated. Whether you’re already suffering from painful joints or wish to prevent the effects of wear and tear on your cartilage, collagen should be an essential component of your diet.
Is collagen good for your gut health?
Collagen is also essential for rebuilding and strengthening the lining of our digestive tract, reducing gut inflammation, and aiding in the absorption of nutrients [9]. And our gut health is integral to our general sense of wellbeing as it supports our immune system, metabolism and brain health.
Are collagen supplements safe?
Wellness gurus, such as Gwyneth Paltrow’s Goop or Hemsley + Hemsley, have long extolled the benefits of collagen-boosting bone broth. Still, some doubt has been cast on its reliability as a source of key amino acids [10].
Foods that are rich in amino acids and required to produce collagen include fish and chicken with the skin on and eggs. Beef is an excellent source as it is also high in zinc, which is essential for collagen production, and contains the three main amino acids that make up collagen: proline, hydroxyproline and glycine.
Additionally, a collagen-building diet must be replete with vitamins A, E and C, which are required for collagen synthesis. Look to red peppers, tomatoes, berries and dark leafy greens. As well as being chock-full of vitamin C, they also contain antioxidants such as lycopene that prevent further collagen breakdown.
Yet, for those of us that do not have the many hours required to boil down the bones from our Sunday roast or wish to boost our diets, the good news is that collagen supplements are typically very safe. Look for collagen supplements extracted from fish as they are free from the risk of BSE or other animal-afflicted viruses. Choose a supplement that contains no allergens such as dairy, lactose, nuts, soy, wheat or gluten.
What is ‘Hydrolysed’ Collagen and why is it important?
Check for products containing hydrolysed collagen. This processed form of collagen includes a complete amino acid sequence known as a collagen peptide. The process on how collagen becomes hydrolysed is known as ‘Hydrolysis’. Hydrolysed is essentially a procedure where collagen has been broken down into smaller parts, often in the form of a powder.
Powders are important because collagen is constructed within the dermis. This means that products such as our facial creams or serums, which penetrate the outer layer or epidermis, are unable to target the deeper levels of our skin. Hydrolysed powder means the molecular size of a collagen peptide has now become small enough to be easily absorbed and transported by the body to where it needs it most. [11]
Thank Collagen has formulated a product that provides 10,000mg of hydrolysed fish collagen and includes a fusion of Hyaluronic acid, Biotin, Vitamin C, D, Thiamine and Niacin, within one serving sachet.