What is Collagen, its Types & Common Food Sources

Collagen is the most prevalent protein in the human body, constituting about 30% of the total protein content. This fibrous protein forms a building block that maintains and ensures the integrity and functionality of our body. It is critical in providing structural support and strength to various organs, including bones, tendons, ligaments, and skin. 

Different types of collagen have different functions and are located in other parts of the body. In this blog post, we will explore various types of collagen, their functions and common foods that can naturally raise your collagen levels.

Collagen is a structural protein found in large quantities in connective tissues throughout the body. It supports strength, elasticity, and flexibility for healthy skin, muscles, ligaments, tendons, and bones. Glycine, proline, and hydroxyproline amino acids make up collagen. They form long, thin fibrils that provide tissues with their structure.

The body's production of collagen decreases with age, leading to visible signs such as wrinkles, ageing joints, and loss of skin elasticity.

Apart from food supplements, there are abundant natural sources of collagen. Collagen is formed inside the body by combining with amino acids and other nutrients, namely:

The impacts of collagen on our physical health are massive and cover several areas. Some of the benefits include:

1. Strong Bones

Collagen gives bones structural integrity, making them strong and flexible. Bone density also shrinks with age, leading to diseases such as osteoporosis. Sufficient levels of collagen preserve bone strength, thereby reducing fracture risks.

2. Hydrated Skin

Skin hydration depends on collagen content in the body. This protein sustains moisture within the skin, always keeping it tender, smooth, and plump-looking. Consuming collagen enhances skin hydration, minimising dryness and rough texture.

3. Enhance Skin Elasticity

Collagen’s ability to boost elasticity is among its most famous advantages. Supplementation can reintroduce elasticity by eradicating wrinkles, minimising fine lines, and enhancing skin sagging.

4. Healthy Thick Hair

Collagen keeps hair healthy by providing essential amino acids for hair growth. It fortifies hair follicles while improving overall hair structure, resulting in thicker and healthier strands.

5. Less Hair Loss

Collagen can also help reduce hair loss and promote hair growth. Through the provision of vital nutrients and strengthening of the hair bulbs, collagen reduces hair shedding and breakages, making it full.

6. Strong and Healthy Nails

Collagen is a major component in the structure of nails. Taking in enough collagen can strengthen nails to prevent easy breaking and splitting. It also supports rapid nail growth to ensure healthy, strong nails.

7. Relieves Osteoporosis Pain and Recovers Bone Density

Collagen supplements can improve bone density and relieve pain caused by osteoporosis. They provide the foundation upon which new bones grow, promoting recovery of lost bone mass and managing discomfort.

8. Increases Muscle Mass

Collagen contains amino acids necessary for muscle growth and repair. It enhances protein synthesis in muscles, thus helping increase muscle mass, develop endurance, and improve overall athletic performance.

Also known as "the fountain of youth", collagen leads to healthy, elastic, youthful skin. It also makes connective tissues and maintains healthy bones, joints, and hairs. Therefore, it has abundant benefits for the human body.

Collagen's role is to recover joint pain, prevent bone and hair loss, boost muscle mass, promote cardiac, brain, and gut health, etc.

It is used in making medicines for the following:

• Skin Fillers

• Cosmetics for Skin Revitalization

• Wound Dressing

• Tissue Regeneration

• Vascular Prosthetics

• Osteoporosis

‘What does collagen do?’ is a common question among those suffering from health conditions related to skin, bones, and muscles. Often such patients consume collagen in the form of food supplements and cosmetics. However, it is advisable to consult with a dietician or a doctor before starting any food supplements to promote collagen production in your body.

Many factors influence how collagen is produced by the body, both internal and external. These are some key things to note about collagen production:

1. Ageing (Post 30 Years)

Our ability to produce collagen declines as we age, especially after 30 years. This drop occurs naturally and results in a decrease in skin elasticity, leading to wrinkles and fragile bones and joints. With a diminishing collagen synthesis, ageing exhibits itself visibly through visible signs.

2. Autoimmune Disorders

Some autoimmune diseases hinder the process of producing collagen. Diseases like lupus, rheumatoid arthritis, or scleroderma attack the immune system's collagen, causing low levels and impaired tissue function.

3. Genetic Changes Affecting Extracellular Matrix

Mutations or variations affecting genetics can impact the extracellular matrix, which, as mentioned earlier, is involved in the organisation and manufacturing of proteins, including collagens. Genetic risk factors may cause connective tissue disorders such as Ehlers-Danlos syndrome and osteogenesis imperfecta.

4. The Problem with Alcoholism and Smoking

Collagen production can be impaired to a great extent by way of lifestyle choices, including excess consumption of alcohol and smoking. Dehydration by alcohol causes the skin to become dry and stiff, lowering its elasticity. Smoking brings harmful substances that destroy collagen fibres and reduce blood supply to the skin.

5. Involvement in Ultraviolet Rays

Long periods spent under direct sunlight or inside tanning beds sometimes affect collagen fibres within people’s skin. Once UV radiation is present, an enzyme called metalloproteinases and free radicals also arise, thereby breaking down collagen and making one look older.

6. Chronic Diseases Related To Bones And Skin

Chronic ailments such as psoriasis and osteoporosis should not compromise the production and stability of collagen. Due to low levels of collagen in the matrix bone, osteoporosis causes the bones to become thin and weak. In contrast, irregular collagen synthesis, together with rapid turnover of skin cells, causes this.

7. Heavy Metal Radiation

Overproduction of oxidative stress, damaging proteins like collagen, is possible through heavy metal and environmental pollutants. Prolonged exposure to lead, mercury, and cadmium radiation, all heavy metals, may interfere with collagen formation, leading to skin damage.

8. Too Much Sugar Intake

A high-sugar diet may inhibit collagen synthesis via a process called glycation. This happens when sugar molecules bind with collagen fibres, making them rigid and less elastic. This affects the skin's outlook, resulting in wrinkle formation and sagging. It also impairs joint functions along tendons rich in collagen.

Apart from understanding what collagen is and its benefits, it is equally important to know its adverse effects. Side effects of collagen are very rare; however, some of those are as follows:

1. Diarrhoea

In some cases, collagen supplement intake can cause diarrhoea. This might arise if the body is not used to that supplement or when it is consumed in high amounts. For these reasons, lowering and gradually increasing initial doses allow easier adaptation.

2. Stomach Cramp

After taking collagen supplements, one may sometimes develop stomach cramps or have uneasy feelings in one's tummy. These are possible side effects of using such substances for the first time or even exhibiting an intolerance to a certain ingredient.

3. Rashes

Allergic reactions caused by collagen-based products may include skin rashes, among other things. Suppose an unusual rash or skin irritation is noticed after starting a collagen supplement. In that case, the user should stop using that product and consult a healthcare provider to determine whether it is attributable to this substance.

4. Allergy

Collagen supplements might also cause allergic reactions, although this occurs rarely among patients. Allergy symptoms may be itching, swelling, hives, and shortness of breath. This could happen because various allergens, such as fish, shellfish, and eggs, are sources of the collagens used in production processes.

Whether to take collagen supplements is determined by personal health goals, eating lifestyle, and individual needs. The advantages of collagen supplements are better skin elasticity and hydration, smaller wrinkles, improved joint movement, higher bone density, and muscle mass support. Additionally, such pills can lead to stronger hair and nails. Old people, athletes, those with joint pain, and individuals with poor diets could gain from taking this product. 

However, possible dangers like allergies, gut issues, and the choice of good products should be considered in advance. Before choosing these supplements, assessing personal health demands and consulting a medical practitioner is preferable.

For most people, including collagen-rich food in the diet may be sufficient to preserve normal levels of collagen in the body. In conclusion, this can be achieved by either using dietary sources or supplements to maintain or enhance healthy levels of collagen for overall well-being.