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Proteins include collagen. It is, in fact, the most abundant structural protein in vertebrates. A structural protein is a protein that contributes to the structure or framework of your cells and tissues.
There are 28 different forms of collagen, with type I collagen accounting for 90% of all collagen in the human body.
The amino acids glycine, proline, and hydroxyproline make up the majority of collagen. These amino acids combine to produce three strands that make up the triple-helix structure found in collagen.
Collagen can be found in connective tissue, skin, tendons, bones, and cartilage, among other places. It gives tissues structural stability and is involved in many cellular activities, including
- tissue repair
- immune response
- cellular communication
- cellular migration, a critical mechanism for tissue maintenance.
Fibroblasts are connective tissue cells that make and preserve collagen. As people age, their collagen becomes fragmented, their fibroblast function deteriorates, and their collagen production diminishes.
These changes, combined with the loss of another key structural protein known as elastin, result in aging symptoms such as sagging skin and wrinkles.
WHAT ARE THE USES OF COLLAGEN?
Your body makes collagen naturally, and you may get it through foods like chicken skin and fish skin, as well as collagen supplements.
Oral and topical collagen products, such as supplements and face creams, are popular for addressing aging symptoms such as wrinkles, skin moisture loss, and joint pain.
Collagen is available in powder, pill, and liquid form.
You can take it as a supplement or mix it into hot and cold beverages and foods like oatmeal, yogurt, and energy balls.
Collagen and collagen-based polymers are also used by healthcare professionals in the treatment of wounds, burns, and diabetic ulcers.
Furthermore, due of its moisturizing and humectant characteristics, collagen is used in cosmetic products such as moisturizers and serums.
WHAT CAUSES THE LOSS OF COLLAGEN?
Collagen production naturally reduces with age. Furthermore, collagen fragments and becomes more loosely distributed.
These alterations result in the typical aging indications of wrinkles and dry, sagging skin. The integrity of the collagen contained in the skeletal system deteriorates with age, resulting in decreased bone strength.
While collagen loss and degradation are unavoidable as you age, some dietary and lifestyle variables can hasten the process.
Cigarette smoking, for example, is known to destroy collagen and promote skin aging, wrinkles, and loss of suppleness.
Excessive drinking has also been found to hasten skin aging by decreasing collagen formation and harming skin repair systems.
A diet high in added sugar and ultra-processed foods can also contribute to premature aging by promoting glycation, which slows collagen turnover and interferes with collagen's capacity to interact with surrounding cells and proteins.
Excessive sun exposure also reduces collagen formation, therefore wearing sunscreen and limiting excessive sun exposure can help prevent premature skin aging.
WHAT ARE THE BEST COLLAGEN-RICH FOOD?
Collagen is found in all mammals, but it is concentrated in some areas, such as the skin and joints.
Here are a few examples of foods high in collagen:
- Animal bones, skin, and ligaments, such as chicken skin and pig knuckle
- some sorts of seafood (for example, fish skin and jellyfish)
- bone broth and other products prepared from animal components such as bones and ligaments
Because your body naturally creates collagen from amino acids, you may help collagen production by eating enough protein from foods like poultry, fish, beans, and eggs.
Other dietary components, in addition to amino acids, are required by your body for collagen creation and maintenance.
Because vitamin C is required for collagen synthesis, having low or insufficient amounts of vitamin C might result in decreased collagen formation.
As a result, eating plenty of vitamin C-rich foods can help promote healthy collagen formation. Try citrus fruits, peppers, greens, and berries, for example.
Furthermore, a diet high in beneficial plant chemicals may assist enhance skin health by lowering inflammation and protecting against collagen degradation.
BENEFITS OF COLLAGEN TO THE SKIN
One of the most common applications for collagen supplements is to improve skin health. Collagen supplements, according to research, may improve certain aspects of skin health and appearance.
A meta-analysis of 19 research including 1,125 people (95 percent of whom were women) between the ages of 20 and 70 discovered that ingesting hydrolyzed collagen improved skin hydration, suppleness, and wrinkles when compared to placebo treatments.
Hydrolyzed collagen is a form of collagen that is commonly used in supplements and is produced through a process known as hydrolysis. This process breaks down the protein into smaller bits, allowing the body to absorb it more easily.
A lot of studies have found that consuming collagen supplements can enhance skin moisture and suppleness while also reducing wrinkle appearance.
However, take in mind that several of these research were supported by collagen product manufacturers, which may have influenced the study outcomes.
Collagen doses found to be useful in research studies for improving skin health vary, but most studies have utilized 2.5–15 grams per day for 8 weeks or more.
BENEFITS OF COLLAGEN TO THE BONE
Collagen supplements may provide a few additional benefits in addition to enhancing some elements of skin health and appearance.
One study looked at the impact of collagen supplements on 102 postmenopausal women with low bone mineral density (BMD).
Participants who took 5 grams of collagen peptides per day for a year had significantly higher BMD in their spine and femur (a bone in the lower leg) than those who received a placebo.
A four-year follow-up study of 31 of these women discovered that ingesting 5 grams of collagen daily for four years was associated with a gradual rise in BMD.
During the follow-up period, individuals' BMD grew by 5.79–8.16 percent in the spine and 1.23–4.21 percent in the femur, according to the researchers.
These data imply that using collagen supplements for a long time may help raise bone mineral density in postmenopausal women, who are more likely to develop osteopenia and osteoporosis.
Furthermore, one review research showed that taking oral collagen supplements reduced participants' osteoarthritis symptoms, such as stiffness.
When paired with resistance training, collagen supplements may give additional health benefits, such as improving body composition in some populations.
It is crucial to emphasize that these favorable effects of collagen supplementation were identified only in elderly women with low bone mineral density.
As a result, collagen supplements may not have the same effect in other demographics, such as men, the young, or people with normal bone mineral density.
ARE THERE ANY SIDE EFFECTS TO COLLAGEN?
Collagen supplements have a high safety profile and are not linked to any negative side effects.
However, collagen is frequently combined with other substances in supplements. Certain substances, such as botanicals and high quantities of vitamins in supplements designed to maintain the health of the skin, nails, and hair, may offer health hazards.
For example, herbal extracts in dietary supplements may interfere with regularly prescribed drugs, and some are not appropriate for pregnant or breastfeeding women.
Furthermore, certain collagen supplements may contain excessive amounts of minerals such as biotin, which may interfere with laboratory testing for heart and thyroid function.
If used in excessive doses over an extended period of time, these and other vitamins and minerals may cause health problems.
While supplements containing solely collagen are unlikely to cause adverse effects, it is critical to read labels and understand the potential hazards of supplements containing collagen in combination with other substances.
If you are on other medications or are pregnant or breastfeeding, consult with a healthcare provider before beginning to use supplements.
Protein supplements versus collagen supplements
It's worth noting that you don't have to eat collagen or take collagen supplements to support your body's collagen levels or bone health.
In reality, simply including enough high quality protein, vitamin D, calcium, vitamin C, and zinc in your diet will help your body create collagen and maintain healthy collagen levels and bone structure.
Eating a well-balanced diet rich in protein is especially beneficial for maintaining muscular tissue and bone mass as you age. For this aim, experts recommend taking more than 0.36 grams of protein per pound (0.8 grams per kg) of body weight.
Combine this protein-rich diet with physical activity, particularly resistance training and weight bearing exercise, to support this.
HOW CAN COLLAGEN LOSS BE PREVENTED?
It is difficult to stop all age-related collagen loss, but it is possible to slow it down.
As previously stated, nutrition and other lifestyle factors can have a substantial impact on your body's collagen production.
Smoking and excessive alcohol consumption, as well as a diet high in ultra-processed foods and added sugar, have a deleterious impact on collagen formation.
Leading a healthy lifestyle, on the other hand, such as eating a nutrient-dense diet and avoiding smoking and heavy alcohol use, may help delay age-related changes in collagen and minimize indications of aging such as wrinkles.
Avoiding or limiting your use of some foods and beverages while boosting your consumption of others may aid in collagen maintenance and overall skin health.
A diet low in advanced glycation end products (AGEs), for example, may assist enhance skin health. Toxins called AGEs build up in the skin. They can stiffen collagen and deactivate proteins involved in collagen healing.
According to newer and older research, the foods highest in AGEs are processed meat products like hot dogs and bacon, fried foods like french fries and fried chicken, and roasted and grilled meats.
A diet rich in high-quality protein and plant foods like fruits and vegetables, which include collagen-supportive and protective elements, may also help protect collagen storage and prevent collagen breakdown and loss.
Collagen is a protein that is present in connective tissue, skin, tendons, bone, and cartilage.
It gives structural support to tissues and is also engaged in vital biological functions such as tissue repair and cell signaling.
Your body naturally produces collagen, but you may also take it through collagen supplements and specific meals, which may enhance the health of your skin, bones, and other organs.
CONCLUSION
Collagen appears to be particularly beneficial for some uses and groups, including improving bone mineral density (BMD) in postmenopausal women with low BMD.
A balanced diet rich in protein, vitamin C, vitamin D, and zinc is a healthier and less expensive alternative to supplements. You can help minimize collagen and bone loss as you age by combining this with regular exercise.
Although age-related collagen loss cannot be avoided, living a healthy lifestyle can help protect against collagen loss, prevent indications of aging, and boost general health.