Collagen is a protein that serves as the foundation of connective tissues in the body. There are 28 identified types of collagen. It is present in almost all organs and is the most abundant protein in the human body.
Collagen is responsible for skin elasticity and firmness, helping us with activities like doing the splits. Unfortunately, after the age of 25, collagen production begins to decrease, leading to the aging process: ligaments lose elasticity, wrinkles form, and the skin starts to sag.
Collagen Is Vital for the Body
Given its importance, collagen is essential for the body. Nowadays, many supplements are available to compensate for its deficiency. Whether these supplements are beneficial or harmful is still up for debate. Research has been conducted, but the studies have been too small to draw definitive conclusions. However, preliminary results suggest that collagen supplements have positive effects on the body.
The collagen molecule has a “massive” structure, making it difficult for the body to absorb it directly. To make it more bioavailable, collagen needs to be hydrolyzed, meaning the molecule must be “broken down.” Hydrolyzed collagen is more easily absorbed as it can pass through the intestinal walls into the bloodstream.
This is why collagen should be consumed internally, whether through food, powders, or tablets. For this reason, collagen in creams and serums is ineffective, as it is applied to the skin but cannot penetrate deeply enough to make a difference.
Benefits of Collagen
Taking collagen supplements, especially as collagen production decreases with age, can “wake up” the body and stimulate it to renew cells and produce protein. Since collagen is present in nearly all organs, its effects are wide-ranging. The benefits of taking collagen include:
- Improving the appearance of the skin, enhancing elasticity and firmness, and reducing wrinkles;
- Improving joint health and mobility, reducing muscle cramps, and alleviating pain during walking or running;
- Preventing bone fragility and deterioration;
- Speeding up wound healing and skin regeneration;
- Restoring hair structure, adding shine, and protecting against environmental damage.
Collagen not only supports the health and function of organs but also reduces the risk of disease.
Dietary Sources of Collagen
Collagen can be consumed not only through supplements but also through food. Since collagen is a protein, it is found in protein-rich foods such as fish, nuts, chicken, aspic (gelatinous meat dishes), and bone broth. However, obtaining the necessary amount of protein from food is a long and uncontrolled process. It is difficult to calculate the daily intake of vitamins from the food consumed during the day.
Risks of Collagen
There is currently no evidence that taking collagen supplements is harmful. No side effects have been identified. The only possible downside to taking collagen is the absence of noticeable results.
Causes of Reduced Collagen Production
Several factors can disrupt collagen synthesis:
- Ultraviolet radiation, primarily from the sun, burns the skin, dehydrates it, and slows recovery. Excessive tanning can permanently damage the skin’s ability to regenerate.
- Smoking, which introduces free radicals into the body and disrupts cellular balance.
- Lack of sleep and overexertion, often leading to stress. Stress makes the skin look tired and dull. Sleep plays a crucial role in healing and recovery.
- Unbalanced diet, resulting in a lack of essential vitamins, minerals, and proteins.
- Alcohol, which dehydrates the body and leaves toxic by-products in cells, poisoning them.
- Excessive sugar levels in the blood, triggering glycation, which binds sugars to proteins, accelerating skin aging (causing sagging, yellowing, loss of elasticity, and possibly leading to diabetes).
There is also a genetic component: hereditary diseases that affect ligament and bone function can lead to collagen deficiency.
Conclusion
Collagen is more beneficial than harmful. However, one should not expect miracles from taking hydrolyzed collagen in pills or powders. It is essential to eliminate harmful habits that negatively affect the body. A holistic approach to maintaining health may yield the best results.