In the quest for eternal youth and beauty, a quiet revolution has emerged. Women across the globe are embracing collagen supplements as the hidden treasure in their pursuit of radiance and vitality. With the power to rejuvenate skin, enhance elasticity, and promote a youthful glow, collagen has swiftly become the sought-after elixir for those who seek to age with grace and allure. Join us as we delve into the world of collagen, where women are uncovering a natural, holistic path to looking and feeling young and beautiful.
Unlike the loud, attention-grabbing trends, collagen’s entrance into the beauty realm has been understated yet impactful. Through serums, creams, supplements, and even ingestible formats like beverages, collagen has woven itself seamlessly into daily routines. Its approach is rooted in a philosophy of gradual enhancement, nurturing skin health from within while gradually unveiling its transformative effects.
The ultraviolet rays of the sun aren’t friends of collagen
Collagen’s uniqueness lies in its holistic approach to beauty, a distinction that sets it apart. While it certainly addresses external concerns, its impact goes deeper — nourishing the very foundation of the body. With a natural talent for enhancing skin’s elasticity and suppleness, collagen embodies the core of timeless beauty. It’s a nod to the understanding that authentic radiance extends beyond the surface, empowering women with a vitality that emanates from within.
Collagen’s influence stretches even further, affecting the body’s overall functionality. Constituting a substantial 30 per cent of the body’s total protein content, collagen plays an indispensable role in conferring structure, support, and durability to a variety of bodily components, ranging from the skin and muscles to bones and connective tissues.
What is collagen?
Collagen is a type of protein. It is the most abundant protein within the human body, serving as a critical building block for diverse anatomical features. Its dominance is seen in various realms, such as the skin, muscles, bones, tendons, ligaments, organs, blood vessels, and the lining of the intestines. At its core, collagen’s formation is a result of the intricate arrangement of amino acids, with proline, glycine, and hydroxyl-proline emerging as primary contributors. The amalgamation of these amino acids gives rise to protein fibrils, which adopt a triple helix structure. Notably, the synthesis of this triple helix necessitates key nutrients like vitamin C, zinc, copper, and manganese.
Purpose and Prowess: Collagen’s main role is to provide structure, strength and support throughout your body. Collagen’s specific roles include:
Helping fibroblasts to form in your dermis (middle skin layer), which helps new cells grow,
Playing a role in replacing dead skin cells,
Providing a protective covering for organs,
Giving structure, strength and elasticity to your skin,
Contributing to the strength and growth of hair and nails,
Acting as a vital component of bones, aiding in bone density and strength,
Supporting the integrity of the gut lining, helping to prevent “leaky gut” and promoting digestive health,
Repairing tissue and healing wounds,
Helping blood to clot,
Supporting joint mobility and reducing stiffness by providing cushioning in the joints, and
Supporting liver function in detoxifying the body from harmful substances.
Collagen Diversity: Types and Roles
Collagen’s versatility is showcased through its diverse array of types, totalling 28 distinct variants identified to date. These types vary in their molecular assembly, cell components integration, and localisation within the body. Despite these differences, all collagen fibrils possess at least one triple helix structure. Of the numerous types, five take precedence due to their predominant roles:
l Type I: This pre-eminent variant forms a staggering 90 per cent of the body’s collagen composition. Its densely packed nature lends structural support to pivotal elements like skin, bones, tendons, and ligaments.
l Type II: Commonly found within elastic cartilage, Type II collagen bestows crucial support to joints, ensuring their proper functioning.
l Type III: With its presence felt in muscles, arteries, and organs, Type III collagen reinforces these essential components.
l Type IV: Occupying the skin’s layers, Type IV collagen contributes to the skin’s structural integrity.
l Type V: Displaying its significance in diverse contexts, Type V collagen is present in the cornea of the eyes, certain skin layers, hair, and the placental tissue.
The age effect
The passage of time entails a transformation in collagen’s behaviour within the body. The natural ageing process brings about a reduction in collagen production and an accelerated breakdown of existing collagen. This results in not only diminished collagen levels but also a decline in its quality compared to younger years. For women, the journey through menopause brings about a marked reduction in collagen production. Post the six-decade milestone, a decrease in collagen synthesis is a universal phenomenon.
Discerning the signs of diminished collagen
While direct measurement of collagen levels remains elusive through conventional methods such as blood tests, the body does exhibit signs that hint at decreased collagen levels. These indicators encompass skin changes such as wrinkles, sagging, and crepe-like texture, along with the potential hollowing around the eyes and face.
Moreover, changes in muscle strength, accompanied by aches, can reflect collagen decline. Less pliable tendons and ligaments, joint discomfort, and the onset of conditions like osteoarthritis due to worn cartilage are additional pointers. Collagen’s influence even extends to gastrointestinal health, influencing the lining of the digestive tract, and potentially impacting blood flow dynamics.
Essential food sources of collagen
While our bodies naturally produce collagen, its production tends to decrease with age. Consuming foods rich in collagen or its building blocks can potentially support collagen production and overall skin and joint health. For some food sources that can contribute to collagen production and maintenance, see box The Collagen Makers.
It’s worth noting that while these foods can contribute to collagen production and overall skin and joint health, the research on the direct impact of dietary collagen on skin and joint health is still evolving. Maintaining a balanced diet rich in a variety of nutrients is crucial for supporting overall health and the production of collagen.
Collagen supplements or collagen peptides
Collagen peptides are essentially small fragments of animal collagen. Collagen in its natural, whole form cannot be effectively absorbed by the body. Therefore, it needs to be broken down into smaller components, such as peptides or amino acids, to become bioavailable and beneficial. These collagen peptides are commonly found in oral collagen supplements, which are available in the form of pills or powders.
These supplements typically contain a combination of two or three specific amino acids. They are often marketed as collagen peptides or hydrolysed collagen. The process of hydrolysation breaks down the collagen into more digestible and absorbable forms, allowing it to be absorbed through the gastrointestinal tract and utilised by the body for various health and beauty benefits.
Collagen’s impact on postmenopausal women
Collagen, renowned for its skin benefits, offers a silent yet potent gift to postmenopausal women: enhanced bone health. Studies unveil a promising story where collagen supplementation plays a pivotal role in fortifying bone density. In the gentle embrace of collagen, postmenopausal women discover an ally against the risks of osteopenia and osteoporosis.
Furthermore, a comprehensive review revealed that oral collagen supplements could alleviate symptoms related to osteoarthritis, particularly stiffness.
Collagen supplements might offer additional health benefits, like enhancing body composition when combined with resistance training.
However, it’s important to keep in mind that these studies mostly focused on older women with low bone mineral density. So, the effects of collagen supplements might not be the same for other groups, like men, younger individuals, or those with healthy bones.
In a market brimming with options, choosing the correct collagen supplement requires careful consideration of your unique needs, quality standards, and product details (see box From Shelf to Wellness: How to Pick the Perfect Collagen Supplement). By following these guidelines and seeking expert advice when necessary, you can embark on your collagen journey with confidence and enjoy the benefits it brings to your beauty and overall well-being.
Puja Karnani Agarwal is a functional medicine practitioner, certified human performance nutritionist, and a REPS-certified Level-4 trainer. She consults at Reverra Aesthetics, 15C Hazra Road, Calcutta 700026, phone number 9830038646. She is also on Instagram @pujakarnaniagarwalofficial and her website is pujakarnaniagarwal.com.
Collagen Erosion: The Influencing Factors
Ageing: The steady cadence of aging plays a pivotal role in the wane of collagen. The body’s innate ability to produce collagen diminishes gradually, leaving behind skin less elastic and more susceptible to wrinkles and sagging.
Sun: While the sun bestows warmth, its rays cast shadows on collagen. Ultraviolet radiation infiltrates collagen fibres, causing structural damage and impeding production. Known as photo aging, this manifests as untimely wrinkles and fine lines.
• Tobacco: Smoking, a harbinger of health issues, impacts collagen too. Collagen production dwindles, while its breakdown escalates due to the chemicals present in tobacco smoke.
• Diet: The absence of essential nutrients creates a void in collagen synthesis. Nutrients like vitamin C, zinc and amino acids are vital for collagen production and skin health.
• Sugar: A diet high in sugar and processed foods results in glycation, where sugar molecules bond with collagen. This renders collagen fibres inflexible and less functional.
• Environmental strains: Pollution and stressors in the environment hasten collagen breakdown.
• Hormonal flux: Hormonal changes, especially during menopause, disrupt collagen balance, impacting skin thickness and elasticity.
• Stress: Chronic stress influences various bodily functions, including collagen production and maintenance.
• Inadequate sleep: Inadequate sleep disrupts the body’s natural repair processes, affecting collagen synthesis and tissue regeneration.
• Genetic threads: Genetics play a role in the speed of collagen decline. Some inherit robust collagen production, while others are predisposed to collagen loss.
• Autoimmune factors: Collagen’s interplay extends to autoimmune disorders, contributing to conditions affecting joints and skin.
The Collagen Makers
Bone Broth: One of the most touted sources of collagen, bone broth is made by simmering animal bones and connective tissues. It’s rich in collagen, gelatine, and other nutrients that can support skin and joint health.
Chicken Skin and Bone: These parts of chicken are often discarded but are actually quite rich in collagen. Including them in your cooking, especially when making soups or stews, can add collagen to your diet.
Fish: Fish, especially those with skin and bones, can provide collagen. Salmon and other fatty fish also contain omega-3 fatty acids, which are beneficial for skin and joint health.
Egg Whites: Egg whites contain a protein called proline, which is an important building block for collagen production.
Citrus Fruits: Vitamin C is essential for collagen synthesis. Citrus fruits like oranges, lemons, and grapefruit are high in vitamin C and can support collagen production.
Berries: Berries such as strawberries, blueberries, and blackberries are rich in antioxidants and vitamin C, which can help protect collagen from damage.\
Leafy Greens: Vegetables like spinach, kale, and other leafy greens provide a variety of nutrients, including vitamin C and other antioxidants that support collagen production.
Bell Peppers: Bell peppers are another good source of vitamin C, which is crucial for collagen synthesis.
Garlic: Garlic contains sulphur, which is important for collagen production and tissue repair.
Beans: Legumes like beans and lentils contain praline and lysine, amino acids that contribute to collagen formation.
Nuts and Seeds: Almonds, walnuts, and sunflower seeds contain nutrients like zinc, which supports collagen production.
Meat: Lean meats provide protein and amino acids that are essential for overall tissue health, including collagen.
How to Pick the Perfect Collagen Supplement
Quality and Purity: Choose supplements from reputable brands that adhere to strict quality standards and check for third-party testing and certifications to ensure purity and safety.
Ingredient List: Scrutinise the ingredient list. Ideally, a good collagen supplement should contain collagen peptides and be free from additives and fillers.
Bioavailability: Opt for hydrolysed collagen, which is broken down into smaller, more easily absorbed peptides. This enhances bioavailability and ensures your body can make the most of it.
Allergens: Read the label carefully if you have allergies. Some collagen supplements may contain common allergens like shellfish or soy.
Additional Ingredients: Consider fortification with other beneficial ingredients like hyaluronic acid, antioxidants, or vitamins if they align with your health goals.
Purpose: Determine your specific goal for taking collagen. Is it for your skin, joint, or overall health? Different products may cater to different needs.