What does Collagen do? Everything you need to know

 

You’ve probably heard the buzz about collagen, from skincare and supplements to smoothies and even ice cream, but what does it actually do? Turns out collagen is kind of a big deal and plays a vital role in keeping our skin, hair, nails, and joints healthy.

 

In this guide, we will explore everything you need to know about this essential protein, including what it is, why it's important, how it changes with age, and how you can increase your intake.

 

What is collagen?

 

Collagen is a vital protein that serves as a key structural component in various tissues throughout the body, including skin, bones, tendons, ligaments, and cartilage. It comprises about 30% of the body's total protein content, making it the most abundant protein in our bodies. That’s right - if your body were a protein party, collagen would be the life of it, bringing the snacks and keeping things together.

 

There are at least 28 different types of collagen, and among them, Types I to V are the headliners, each playing a starring role in keeping your body's structure and function in tip-top shape.

 

Curious about who’s who in this collagen lineup? The list below gives you the scoop on the five main types and their favourite hangout spots in your body. Get ready to meet your collagen champions:

• Type I is the main headliner, making up about 90% of the body’s collagen [1]. It provides structure to your skin, bones, tendons, and ligaments.
• Type II is the cartilage connoisseur, primarily found in joints, giving them the support they crave - because who doesn’t need a little extra cushion for those high-impact moments?
• Type III is a versatile player, hanging out in skin, muscles, arteries, and organs to help keep everything running smoothly.
• Type IV works behind the scenes in the skin, supporting various layers of skin and other tissues.
• Type V is the eye’s secret weapon, found in the cornea, along with some layers of skin, hair, and even the placenta [2].

 

What does collagen do?

 

Well, think of it as the personal trainer for your body’s tissues, providing strength, elasticity, and support to keep everything in tip-top shape. It’s the reason your skin can bounce back after a laugh, why your joints can handle a good run without calling for backup, and why your bones don’t just throw in the towel at the first sign of age.

 

But wait, there’s more - collagen also wraps your organs in a protective hug, making sure they function properly and stay snug in their designated spots. And as if that weren’t enough, it also plays a crucial role in blood clotting, stepping in to help with wound healing like a superhero in scrubs. In a nutshell, collagen is your body’s all-star team, ensuring you stay strong, flexible, and ready to take on the world.

 

What is the best age to start taking collagen?

 

Collagen production begins its slow decline as we hit our mid-20s, which might feel a bit unfair, considering it’s the decade when we’re still trying to figure out how to adult. This gradual decrease means that by the time we reach our late 20s and early 30s, we might start to notice subtle changes, like that youthful glow dimming just a tad or those once-tight skin areas beginning to feel a bit more relaxed. This decline isn’t just about aesthetics though, it also affects our joints and overall resilience. As collagen levels drop, our skin loses elasticity, leading to the emergence of fine lines and wrinkles. Meanwhile, our joints might not bounce back as quickly after a workout or a long day on our feet.

 

So, while you’re out there living your best life in your 20s, remember that your collagen is on a slow fade-out, and it might be time to start thinking about how to support it. After all, a little proactive care can go a long way in keeping that youthful vitality alive and kicking.

 

That’s why we recommend jumping on our Collagen Beauty supplements in your 20s, but don’t fret if you’re a little late to the party, it's never too late to join the collagen revolution! Studies reveal that just 2.5g of VERISOL® Bioactive Collagen Peptides - which you can easily get by taking three Collagen Beauty tablets daily or scooping 2.5g of our Collagen Beauty powder can work wonders. We're talking increased skin elasticity [3], reduced wrinkles [4], improved hair thickness [5], and enhanced nail health [6]. And the best part? Participants in these studies spanned ages 18 to 75, showing that it’s never too late to consider a collagen supplement!

 

In addition to the natural decline with age, collagen production takes another hit during menopause, which can also contribute to skin concerns like hormonal acne. Women may lose as much as 30% of their collagen in the first five years following menopause, followed by an additional 2% each subsequent year [7]. As oestrogen declines, collagen breakdown can pick up speed, impacting everything from skin elasticity to joint comfort. But fear not. This chapter of life can also be an opportunity to embrace new beauty routines and wellness strategies that keep you glowing. So why don’t you consider adding a collagen supplement to your regime?

 

And for an extra layer of support, why not sweeten the deal with a multivitamin like Multi-Max Hair, Skin and Nail Gummies? These delightful little gummies are free from added sugar and provide vitamins and minerals that support hair, skin, and nail health. With vitamin C to promote collagen formation, biotin and zinc for the maintenance of normal hair, and iodine for the maintenance of normal skin, you’ll be well-equipped to tackle this new stage of life with confidence and flair.

 

It's important to note that our collagen supplements serve up type I and III collagen, which are thought to be fabulous for skin, hair, and nails, but not quite the terrific twosome for joint-related concerns. So, if your joints are feeling the effects of age or the menopause, you might want to look elsewhere for support - our collagen is more of a beauty squad than a joint assistance team. If you’re seeking joint support, don’t hesitate to reach out to our Nutrition Advice team for free expert guidance. In the meantime, if you're eager to dive into some tips for healthy aging, check out our blog on exercise for healthy skin.

 

How to slow collagen breakdown?

 

When it comes to maintaining youthful skin, it’s essential to be mindful of the factors in our environment that can compromise our collagen levels.

 

Environmental stressors such as pollution, cigarette smoke, and UV rays are the villains in our collagen story, causing chaos on our skin like uninvited guests with no sense of decorum. These troublemakers don’t just ruin the vibe; they ramp up the activity of matrix metalloproteinases (MMPs) [8]. MMPs are enzymes which are vital for normal tissue development and repair but can turn into party poopers when overactive [9]. When MMPs get too excited, they further speed up collagen breakdown and ageing, leaving us with a not-so-fun after-party of wrinkles and sagging. So, let’s keep these unwelcome guests under control and protect our collagen, like the VIP it is.

 

However, it's not all bad news. We can defend ourselves against some of those sneaky environmental stressors - like UV rays - by slapping on some sun protection like it’s our superhero cape. Think of sunscreen as your trusty shield against the sun’s relentless attempts to turn your skin into a wrinkled leather handbag. So, before you step out into the sunlight, remember: a little suncream goes a long way in preserving your collagen and ensuring you shine bright like the star you are—without the sunburn.

 

For an extra layer of skin support, consider adding Colladeen Visage to your beauty regime. This supplement is packed with anthocyanidins, plant compounds which have been shown to help keep MMPs in check in favour of collagen production [10]. Colladeen Visage also provides lutein and zeaxanthin, which may be protective of cells exposed to UV radiation [11] and green tea polyphenols, which appear to reduce and repair UV damage to the skin [12]. Just remember, sunscreen is still your best friend.

 

Plus, when Collagen Beauty and Colladeen Visage team up, they create a dynamic duo for your skin. Collagen Beauty swoops in to replenish your body’s dwindling collagen levels, while Colladeen Visage, armed with its anthocyanidins, plays defence by slowing down the breakdown. It’s like having a collagen replacement and a bodyguard all in one, your skin will thank you for this powerful partnership.

 

What foods contain collagen?

 

When it comes to collagen, it’s not just a one-food wonder. While animal-based foods like chicken and fish are the rock stars of collagen content, giving your body that structural support it craves, plant-based foods aren’t sitting on the sidelines either. They’re the unsung heroes, packed with nutrients such as vitamin C that can promote collagen formation to keep your skin glowing and your joints happy. So, whether you’re an omnivore or an herbivore, there’s a delicious way for everyone to get in on the collagen action because who says you can’t have your chicken and eat your greens too?

 

Collagen-rich foods

 

• Bone Broth: This isn’t just a culinary trend; it’s liquid gold. Simmering animal bones, such as beef or chicken, creates a nutrient-rich broth packed with collagen.
• Fish: Collagen is abundant in the bones, skin, and scales of fish. Consuming whole fish like whitebait and sardines are not only tasty but also a fantastic way to increase your collagen intake.
• Chicken: Chicken is another stellar source of collagen, particularly when you eat it with its skin on.

 

Foods that support collagen production

 

• Egg Whites: These nutritional gems are brimming with proline, an amino acid that’s vital for collagen production [13]. So, whip up those egg white omelettes and get your glow on!
• Citrus fruits: Oranges, lemons, and grapefruits are not just refreshing; they are packed with vitamin C, which contributes to normal collagen formation.
• Berries: Strawberries, blueberries, and blackberries contain anthocyanidins and other antioxidant delights that are thought to support collagen production and slow its breakdown [10].
• Leafy greens: Think spinach, kale, and bok choy. These vibrant veggies are full of vitamin C, which is crucial for normal collagen production.
• Garlic: This culinary superstar contains sulphur, which plays a role in collagen synthesis and helps prevent its breakdown [14].
• Beans: Packed with protein and amino acids, beans are a great plant-based source for supporting collagen synthesis.

 

Incorporating these foods into your diet can help you maintain healthy collagen levels and support your skin, joints, and overall health. If you want to enhance your diet even further, consider adding an anthocyanidin supplement like Colladeen into the mix. These impressive compounds are responsible for the vibrant purple and red hues in fruits and berries and may help support collagen production [10]. So, while you’re sipping on bone broth and enjoying your leafy greens, why not throw Colladeen into the mix and let those anthocyanidins do their thing? Plus, for our plant-based pals, this is a fantastic alternative to traditional collagen supplements.

 

Another noteworthy compound worth mentioning is astaxanthin, a potent antioxidant from the carotenoid family. This eager beaver has been shown to outshine other carotenoids, like lutein and zeaxanthin, and even vitamin E when it comes to scavenging free radicals [15] - talk about a free radical-fighting champion! But what are these troublesome free radicals, you ask? Well, they’re unstable molecules that can cause oxidative stress, leading to cellular damage and accelerating aging. Fortunately, astaxanthin doesn’t just sit on the sidelines; it has been shown to actively promote collagen production and cell growth [16]. So, if you’re looking to improve your beauty game even further, this vibrant compound is ready to step into the spotlight and work its magic.

 

How much collagen per day?

 

Ah, the million-dollar question. While there’s no magic number for overall daily collagen intake from food, as mentioned earlier, studies have shown that taking 2.5g of VERISOL® Bioactive Collagen Peptides daily in supplemental form can deliver impressive results. So, aiming for 2.5g of VERISOL® Bioactive Collagen Peptides daily in addition to a healthy, balanced diet might just be your ticket to fabulous skin, hair, and nails.

 

But let’s not get lost in the details. Instead of fixating on a precise amount of collagen from your meals, think big and aim for a vibrant, balanced diet that’s bursting with colour. Pile on the fruits and veggies, especially those vitamin C champions, because they’re essential for normal collagen formation. And if you’re a meat lover, rejoice. That succulent chicken (don’t forget to eat the skin!) or tin of sardines is also bringing some collagen to the table. So, load up your plate and let those foods do their thing. Nourishing your body is more of an art than a science, so get creative and enjoy the journey to a more vibrant you.

 

Is collagen good for hair?

 

Collagen is a key structural component throughout the body, including in hair follicles. So, while you’re busy styling your locks, collagen is working behind the scenes helping to keep those follicles in prime condition, ensuring your hair looks fabulous.

 

However, we know that collagen production takes a hit as we age, which may impact our hair. But don’t fret, collagen supplements may come to the rescue. In a randomised, placebo-controlled study involving 44 women aged between 39 and 75, researchers found that those taking VERISOL® Bioactive Collagen Peptides experienced a noticeable increase in hair thickness after just 16 weeks [5]. What’s more, this was conducted in women aged 39 and 75. So, if you’re looking to pump up the volume and achieve those luscious locks, adding a collagen supplement like Collagen Beauty to your routine might just be the secret ingredient your hair has been waiting for.

 

How to increase collagen?

 

Well, it’s time to treat yourself to a feast of collagen-rich and collagen-promoting foods! Dive into the delicious options we’ve mentioned earlier, not only to satisfy your taste buds but also to support your skin, hair, and nails. Think of it as a delicious way to give your body the building blocks it needs for that youthful glow.

 

If you really want to take things up a notch, collagen supplements can be a fantastic addition. Just make sure to opt for hydrolysed collagen supplements, think of them as collagen's ultra-efficient, smaller cousins. They’re broken down into tiny molecules that your digestive system can easily absorb. Once they’re in your system, these little peptides get to work, traveling through your body to sprinkle collagen goodness on your skin and other tissues. Both our Collagen Beauty tablets and Collagen Beauty powder use hydrolysed collagen peptides, so you can trust that you’re getting the best bang for your collagen buck. Still curious about how our collagen supplements can elevate your beauty routine? Dive into this blog to discover more about how collagen can support beauty from within.

 

And don’t worry if you’re plant-based, there are still plenty of options for you. You can focus on foods that promote collagen production and consider adding a supplement like Colladeen or Colladeen Visage, which are both packed with anthocyanidins that have been shown to help protect and support collagen in your body [10].

 

Final thoughts

 

In the grand tapestry of health and beauty, collagen is the secret ingredient holding everything together - literally. This vital protein supports everything from skin elasticity to joint health and even hair thickness. As we age, collagen production takes a dip but fear not. By embracing a diet rich in collagen-rich and collagen-promoting foods and considering supplements like Collagen Beauty, which utilises VERISOL® Bioactive Collagen Peptides, you can help keep your body’s beauty game strong.

 

Remember, nourishing your body is more of an art than a science, so get creative with colourful fruits, veggies, and even bone broth. And don’t forget to protect your skin from environmental villains with sunscreen and antioxidants like astaxanthin. With a little proactive care and some delicious choices, you’ll be well on your way to a vibrant, youthful you - because who doesn’t want to shine like the star you are? If you want to find out more about how collagen can support your skin explore Nutri Buzz, our dedicated health blog.

 

References

 

1. Wu, M., Cronin, K. and Crane, J.S., 2018. Biochemistry, collagen synthesis.
2. Wang, H., 2021. A review of the effects of collagen treatment in clinical studies. Polymers, 13(22), p.3868.
3. Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V. and Oesser, S., 2013. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology, 27(1), pp.47-55.
4. Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J. and Oesser, S., 2014. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin pharmacology and physiology, 27(3), pp.113-119.
5. Oesser, S., 2020. The oral intake of specific bioactive collagen peptides has a positive effect on hair thickness. International Journal on Nutraceuticals, Functional Foods and Novel Foods.
6. Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F.O. and Oesser, S., 2017. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of cosmetic dermatology, 16(4), pp.520-526.
7. Brincat, M., Moniz, C.F., Studd, J.W., Darby, A.J., Magos, A. and Cooper, D., 1983. Sex hormones and skin collagen content in postmenopausal women. Br Med J (Clin Res Ed), 287(6402), pp.1337-1338.
8. Fisher, G.J., Choi, H.C., Bata-Csorgo, Z., Shao, Y., Datta, S., Wang, Z.Q., Kang, S. and Voorhees, J.J., 2001. Ultraviolet irradiation increases matrix metalloproteinase-8 protein in human skin in vivo. Journal of investigative dermatology, 117(2), pp.219-226.
9. Cabral-Pacheco, G.A., Garza-Veloz, I., Castruita-De la Rosa, C., Ramirez-Acuña, J.M., Perez-Romero, B.A., Guerrero-Rodriguez, J.F., Martinez-Avila, N. and Martinez-Fierro, M.L., 2020. The roles of matrix metalloproteinases and their inhibitors in human diseases. International journal of molecular sciences, 21(24), p.9739.
10. Nanashima, N., Horie, K., Maeda, H., Tomisawa, T., Kitajima, M. and Nakamura, T., 2018. Blackcurrant anthocyanins increase the levels of collagen, elastin, and hyaluronic acid in human skin fibroblasts and ovariectomized rats. Nutrients, 10(4), p.495.
11. Roberts, R.L., Green, J. and Lewis, B., 2009. Lutein and zeaxanthin in eye and skin health. Clinics in dermatology, 27(2), pp.195-201.
12. Kapoor, M.P., Sugita, M., Fukuzawa, Y., Timm, D., Ozeki, M. and Okubo, T., 2021. Green tea catechin association with ultraviolet radiation-induced erythema: A systematic review and meta-analysis. Molecules, 26(12), p.3702.
13. Albaugh, V.L., Mukherjee, K. and Barbul, A., 2017. Proline precursors and collagen synthesis: biochemical challenges of nutrient supplementation and wound healing. The Journal of nutrition, 147(11), pp.2011-2017.
14. Poga?nik, T., Žmitek, J., Hristov, H., Keršmanc, P., Butina, M.R. and Žmitek, K., 2023. The effect of a 12-week dietary intake of food supplements containing collagen and MSM on dermis density and other skin parameters: A double-blind, placebo-controlled, randomised four-way study comparing the efficacy of three test products. Journal of Functional Foods, 110, p.105838.
15. Naguib, Y.M., 2000. Antioxidant activities of astaxanthin and related carotenoids. Journal of agricultural and food chemistry, 48(4), pp.1150-1154.
16. Chou, H.Y., Lee, C., Pan, J.L., Wen, Z.H., Huang, S.H., Lan, C.W.J., Liu, W.T., Hour, T.C., Hseu, Y.C., Hwang, B.H. and Cheng, K.C., 2016. Enriched astaxanthin extract from Haematococcus pluvialis augments growth factor secretions to increase cell proliferation and induces MMP1 degradation to enhance collagen production in human dermal fibroblasts. International Journal of Molecular Sciences, 17(6), p.955.