Collagen
Collagen is the body's most abundant protein, constituting about 30% of all protein. It provides structure to skin, tendons, cartilage, bones, and blood vessels. The body's collagen production decreases with age.
What is Collagen?
Collagen is the body's most common protein and makes up approximately 30% of all protein in the body. It is an important building block that provides structure and strength to skin, tendons, cartilage, bones, and blood vessels. With age, the body's ability to produce collagen decreases, which can lead to visible signs of ageing such as wrinkles and reduced skin elasticity.
How does it work in the body?
Collagen acts like a kind of glue that holds the body's cells and tissues together. There are several types of collagen, but the most common are types I, II, and III. Type I is mainly found in skin, tendons, and bones, while type II is an important part of cartilage. Type III is often found alongside type I and plays a role in the structure of skin and blood vessels.
Scientific benefits
Several studies have investigated the potential benefits of collagen as a dietary supplement. Here are some of the most prominent findings:
- Skin health: Research has shown that collagen can help improve skin elasticity and moisture. A study published in Skin Pharmacology and Physiology showed that women who took collagen supplements for 8 weeks experienced a 10% increase in skin elasticity.
- Joint health: According to a study in the Journal of Agricultural and Food Chemistry, collagen may help reduce joint pain and improve joint function, especially in people with osteoarthritis.
- Muscle growth: Several studies indicate that collagen can support muscle growth after exercise. One study showed that participants who took collagen in combination with strength training experienced a greater increase in muscle mass than those who did not.
Dosage and recommendations
There is no universal dosage for collagen, but many studies have used doses between 2.5 and 15 grams per day. It is recommended to follow the manufacturer's instructions or consult a dietitian to determine the right dose for your needs.
Best sources and forms
Collagen is available in several forms, including:
- Powder: A popular and versatile form that can easily be mixed into smoothies, porridge, or baked goods.
- Capsules: A convenient form for those who want simple dosing.
- Liquid collagen: Often available in flavoured varieties and easy to consume.
Natural sources of collagen include:
- Bone broth
- Gelatin
- Meat, especially from skin-on parts such as pork and chicken
Side effects and warnings
Collagen is generally considered safe for most people, but there are some potential side effects to be aware of:
- Digestive issues such as bloating and diarrhoea
- Allergic reactions, especially in those with allergies to fish or shellfish if the collagen is derived from such sources
It is always advisable to consult a doctor before starting dietary supplements, especially if you have underlying health conditions or are pregnant.
Frequently asked questions
What is the difference between collagen and gelatin?
Collagen is a protein naturally found in the body, while gelatin is a form of collagen that has undergone a hydrolysis process, making it easier to digest.
Can I get enough collagen through diet?
Yes, by including foods such as bone broth, meat, and fish, you can obtain natural sources of collagen, but supplements can provide a more concentrated dose.
What types of collagen are there?
There are over 28 types of collagen, but the three most common are types I, II, and III. Types I and III are mainly found in skin and connective tissue, while type II is found in cartilage.