What is collagen, what does it do, what is it made from, and where is it found most?

What is collagen?

Collagen is the most abundant protein in the human body, found in bones, muscles, skin, and tendons. You can think of it as the glue that holds the body together. In fact, the word means “ glue ” and comes from the Greek “kólla”. Collagen can be synthesized by the body or obtained synthetically from external sources.

Collagens have become popular in recent years through their presence in body lotions and shampoos and their use as dietary supplements. We have prepared an overview of this popular protein and a scientific analysis of whether collagen supplementation is worth the investment (note: in the rest of the article, we prefer to use the word "kolajen" instead of "kollajen").

What does collagen do?

Collagen is produced by various cells, but mainly by connective tissue cells. To date, 28 types of collagen have been identified. The most common are types I, II, III, and IV. However, 80 to 90% of these belong to types I, II, and III. These different types have different structures and functions. Collagens in the human body are strong and flexible. Some types of collagen fibrils are even stronger than steel.

As we age, our bodies produce less collagen and of lower quality. The structural integrity of the skin declines. Wrinkles form and joint cartilage weakens. By age 60, a significant decrease in collagen production is normal.

5 main types of collagen and their roles in our bodies

• Type I: This type accounts for 90% of the collagen in your body. It is made of densely packed fibers and provides structure to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth.
• Type II: Made of more loosely packed fibers, it is found in the elastic cartilage that supports your joints.
• Type III: This type organizes the structure of the muscles, organs, and arteries in our bodies.
• Type IV: This type helps filtration in pastries and is found in the layers of our skin (basement membranes).
• Type V: Found in the cell membrane and placental tissue.

Which foods contain collagen?

Collagen is found in the connective tissues of animal foods. Bone broths are the richest sources. Some foods, such as red meat, fish, chicken, dairy products, and eggs, also contain collagen. They also help your body produce its own by providing the amino acids and other nutrients needed to make it.

Your body can produce all the collagen you need when you follow a balanced diet, so supplements are not necessary for everyone. You may be advised to use collagen to obtain specific health benefits or to help treat collagen deficiency or other conditions.

How can collagen deficiency be recognized, and what damages collagen?

Avoiding the following collagen-damaging behaviors may be important.

• Eating too much sugar and refined carbohydrates: Sugar interferes with collagen's ability to repair itself. Minimize your consumption of added sugar and refined carbohydrates.
• Getting too much sunlight: Ultraviolet (UV) light naturally present in sunlight may reduce collagen production. Avoid excessive exposure to sunlight.
• Smoking: Smoking reduces collagen production. This may delay wound healing and cause wrinkles.

You can help preserve collagen by avoiding behaviors that damage your body. Following a healthy diet and exercise regimen is another way to help protect collagen.

Signs of collagen deficiency may include:

• Nails and hair that break easily
• Skin wrinkles inconsistent with age
• Fatigue and muscle weakness
• Joint pain

However, these signs are not specific to collagen deficiency. Consult a doctor if you experience one or more of them and they persist for a long time.

What are the most commonly used forms of collagen and appropriate doses?

There is much popular information, and even urban myths, suggesting that different types of collagen serve unique purposes. Different types of collagen are therefore used as supplements.

It should be remembered that more research is needed to better understand how various collagens in supplement form may affect human health.

Healthcare professionals have not provided any official guidelines on how much collagen should be taken daily. The appropriate dose therefore varies depending on which form you take and why you take it.

Hydrolyzed collagens (collagen hydrolysate)

These are obtained from red meat, seafood, poultry, and other animal sources. They are broken down into smaller peptide particles that are easy to absorb. The peptide form does not form a gel, so it can be added to hot and cold drinks, soups, and even baked goods. It is sold in capsules and powder form. A 2019 study found that taking 25-15 grams of hydrolyzed collagen peptides daily may be safe and effective. A daily dose of 2.5 grams may benefit joint pain, skin health, and hydration. Increasing this dose to 5 grams daily has shown potential to improve bone density.

Finally, larger daily doses of 15 grams of these peptides have mostly been used to improve muscle mass and body composition.

Flavored collagen

This is raw collagen obtained from chicken cartilage. Some human studies have suggested that daily doses of 10-40 mg of undenatured collagen may improve joint health.

Gelatin

This is cooked gelatin generally obtained from animal sources. This type of cooked collagen is typically used to give desserts a gelatinous consistency. However, research supporting these suggested uses is very limited.

Are collagen supplements beneficial?

Two types of supplements are popular: hydrolyzed collagen and gelatin. Gelatin forms when collagen is cooked. There are not many studies on collagen supplements.

Collagen supplements show promise for the following benefits.

Muscle mass

A 2019 study in men showed that collagen peptide supplements increased muscle mass and strength more than placebo.

Arthritis (joint inflammation)

A study in mice was conducted on this topic in 2017. It showed that giving collagen supplements to mice with post-traumatic osteoarthritis may play a protective role in the development and progression of the disease.

Skin elasticity

A 2019 study found improvements in skin appearance and elasticity in women who took supplements. Collagen is also used in topical treatments to improve skin appearance by minimizing lines and wrinkles.

What happens when too much collagen is used?

Collagen is generally considered a safe, nontoxic supplement for healthy individuals. Most people do not experience adverse side effects. However, some have reported an unpleasant taste, excessive fullness, and other stomach complaints. It is therefore best to consult your healthcare professional if you plan to take more than the recommended dose.

Summary and conclusion

Collagen is an important protein that provides structure to many parts of the body. It has many uses, from food and medicine to manufacturing. It has been used to make glue for thousands of years. Today, it is still used to make musical instrument strings.

The foods and nutrients we eat help our bodies produce this protein. This happens as the body breaks proteins down into amino acids and naturally forms its own collagen. Collagen supplements may have various benefits, but strong, mature scientific evidence for these benefits is not yet available. However, collagen already occurs naturally in many foods we enjoy (for example, those made with bone broth). As with all supplements, it is best to talk to your healthcare professional before adding collagen to your diet.