Collagen is a protein molecule composed of amino acids. It is found naturally in the body and provides structural support to the extracellular space of connective tissues. It provides the strength and structural support the body needs. Due to its high resistance to tension, it functions as an effective intermediate substance for skin, tendons, bones, and ligaments. Collagen protein is divided into several groups depending on the type of structure it forms. Although 28 different types of collagen have been discovered, the human body consists of 90% type I, type II, type III, and type IV.
What is Collagen?
Collagen is a protein formed by amino acids containing carbon, oxygen, and hydrogen. Amino acids called glycine, proline, hydroxyproline, and arginine come together to form collagen protein. Collagen synthesis mainly occurs in special cells called fibroblasts. This synthesis can take place in both intracellular and extracellular environments. The word is derived from the Greek word "kolla," which means glue. Approximately 30% of the protein in the body consists of collagen. These are found everywhere in the body, especially in the skin, hair, nails, bones, tendons, and ligament structures. It works together with substances such as hyaluronic acid and elastin to maintain the skin's elasticity, volume, and moisture. It also supports the formation process of proteins such as keratin, which makes up the skin, hair, and nails.
After the age of 30, the body's collagen breakdown process accelerates due to factors such as sun exposure, environmental stress, aging, alcohol, and smoking, and the ability to produce high-quality collagen decreases. At this stage, collagen production can be supported by using various supplements and topical products in line with expert recommendations to support collagen stores. Collagen supplements can be found in powder, capsule, or liquid forms derived from animal parts rich in collagen, such as bone, cartilage, and skin. These supplements are usually marketed in hydrolyzed form because hydrolyzed collagen is broken down in a way that the body can absorb more easily. Products containing retinoic acid, glycolic acid, and peptides can stimulate collagen synthesis in the skin. Sunscreens that protect the skin from harmful UV rays can also be beneficial in protecting existing collagen. Procollagen formation can be encouraged with regular skin massage. In this way, the benefits of anti-aging creams can also be increased.
What Are the Types of Collagen?
There are 28 types of collagen, each with a different biological function. However, the common types that play an important role in the human body can be listed as type I, type II, type III, type IV, and type V. The following information can be provided about the main collagen types:
Type I Collagen: 90% of the collagen in the body is type I. It is the main component located especially in the skin, bones, blood vessels, teeth, tendons, ligaments, and other connective tissues. It is found everywhere in the body except for cartilage tissue. It creates tensile strength and provides structural support to prevent deformation in these body parts. It can also be synthesized in response to injury and in fiber nodules in fiber diseases. It aids in cellular communication and promotes cell growth and function. Sources from which type I collagen is obtained include bovine collagen and marine collagen.
Type II Collagen: It is mostly found in cartilage tissue and is considered the main component of cartilage. It is also found in the developing cornea and vitreous humor. It provides resistance to fractures and elasticity to the cartilage that protects the joints. In this way, it can support joint health and reduce arthritis symptoms. It is usually found as a complex of two or more collagens. Sources from which type II collagen can be obtained include chicken and marine collagens.
Type III Collagen: This is the type of collagen found in the skin, lungs, muscles, intestines, and blood vessel walls. It is usually found in the walls of hollow organs. It works with type I collagen to provide structural support and elasticity. It is important for the integrity of blood vessels and organs. Bovine collagen is among its main sources.
Type IV Collagen: It is found in the basal membrane of the skin, endothelial cells, and epithelial cells. It provides support and filtration to the basal membranes that separate different tissue layers. In other words, it forms the basal membrane layers. Type IV collagen is also found in the kidneys, lenses of the eyes, and inner ears. It is usually found in supplement form as part of a wide variety of collagen supplements.
Type V Collagen: It is found in the skin, hair, corneal layer, and placental tissue. It is necessary for the formation of cell surfaces and hair. It is usually found in a wide variety of collagen supplements.
When choosing collagen supplements, the individual's specific health needs should be considered. It may be appropriate for people who have problems with joint health or who want to support joint health to use a supplement containing type II collagen to support cartilage and joint function. People who want to support skin, hair, and nail health can prefer supplements containing type I and type III collagen to increase skin elasticity, reduce wrinkles, and strengthen hair and nails. People who want to see comprehensive benefits can use multi-collagen supplements containing type I, II, III, IV, and V forms or consume foods and drinks containing these varieties. However, before using these supplements, a healthcare professional should definitely be consulted, and more comprehensive information about the appropriate supplement content should be obtained.
What Are the Benefits of Collagen?
Collagen, which is involved in the structure of many critical parts of the human body, is important in terms of its benefits and is also necessary for maintaining general health. Due to the widespread use of collagen-containing supplements, these topics are frequently researched, but more scientific studies are needed to confirm the benefits. The prominent potential benefits of collagen are as follows:
It may support kidney filtration.
It may support cardiovascular health.
It may promote the improvement of joint health and reduce arthritis symptoms.
It may provide elasticity to the skin and increase skin moisture.
It may strengthen bones and support bone density.
It may support the wound healing process and cell migration that aids the immune response.
It may help with cell communication and enable growth and function.
It may improve skin wrinkles and sagging.
It may enable the renewal of dead skin cells.
It provides a protective covering for organs.
It may help regulate blood glucose balance in type 2 diabetes.
It may resolve blood circulation problems.
It may improve the ability to move.
It may prevent muscle atrophy, weakness, and muscle pain.
It may alleviate gastrointestinal problems that may occur due to the thinning of the inner lining of the digestive system.
It may reduce thinning that develops in hair and scalp.
It may accelerate nail growth and reduce the appearance of broken and cracked nails.
It may help maintain the shape of blood vessels, reducing the risk of atherosclerosis and heart attack.
What Are Foods Containing Collagen?
Collagen is a large-molecule protein. Therefore, its absorption into the body does not occur as a whole. Collagen proteins taken through diet are broken down into amino acids. Therefore, foods containing collagen do not lead to significant increases in collagen levels in the body. However, many foods containing raw materials that support collagen production can be included in the diet routine. Foods that stimulate collagen production:
Foods containing Vitamin C such as oranges, strawberries, peppers, and broccoli
Foods containing proline such as mushrooms, cabbage, peanuts, and wheat
Foods containing glycine such as red meat, turkey, chicken, and peanuts
Foods containing copper such as green leafy vegetables, nuts, and tofu
Foods containing zinc such as poultry, beans, chickpeas, and dairy products
Animal and plant-based collagen sources:
Bone broth
Fish and shellfish
Chicken
Egg whites
Red meat
Legumes and beans
Barley, wheat, and quinoa
Fermented soy
Aloe vera
What Are Collagen Deficiency and Collagen Excess?
Collagen deficiency begins with age, but a person's genetics and lifestyle can affect how quickly this deterioration occurs. UV rays, environmental pollution, poor diet, and smoking and alcohol use cause free radical formation, accelerating the process of collagen breakdown. Depending on the decrease in the amount of collagen, the skin may wrinkle and lose its elasticity. In addition, muscle, joint, and circulatory problems may also develop.
Having too much collagen in the skin or other tissues, i.e., collagen excess, can cause an autoimmune disease that leads to inflammation and fibrosis (thickening). This disease is known as scleroderma.
Frequently Asked Questions
People experiencing bone density loss and muscle loss, people who want to increase skin moisture and elasticity, women in the menopause period, and people with osteoporosis can use collagen supplements in line with doctor's advice. Individuals without any health problems can also use collagen supplements if doctors deem it appropriate. Collagen deficiency cannot be measured directly, but there are some signs that collagen levels are decreasing. Symptoms of collagen deficiency include wrinkles and sagging in the skin, muscle weakness and pain, stiffening and loss of elasticity in tendons and ligaments, decreased mobility, and various gastrointestinal and cardiovascular problems. Collagen does not have a direct effect on weight loss. However, because it supports muscle building, it can indirectly contribute to the weight loss process. It is not recommended for individuals, especially those with health problems, to use any supplement, including collagen, without getting a doctor's opinion. Starting to use collagen by consulting a doctor or a healthcare professional can yield more positive results. There is no scientific research indicating that collagen has any positive or negative effect on the menstrual cycle. It is recommended that the person consult a healthcare professional to get comprehensive information on the subject. Collagen has no effect on weight loss. However, if the weight problem is caused by type 2 diabetes or digestive disorders, hydrolyzed collagens can have a positive effect on these disorders and support the weight loss process.
Due to its positive effects on skin, hair, joints, and muscles, the use of collagen has increased significantly in recent years. Although it is generally accepted as a reliable ingredient, cautious use is recommended for pregnant and breastfeeding women, elderly individuals, and people with chronic conditions. Collagen supplements are diversifying day by day; many options such as powder collagen, tablet collagen, and drinkable collagen are offered. It is recommended to consult a doctor regarding the use of these products so that the person can choose the most suitable collagen type and form for themselves.
If you would like to get detailed information on this subject, you can visit our Dermatology department or contact Specialist Dr. Cemile Dilek UYSAL to get an expert opinion on the most suitable collagen support for you.
