Collagen is found in high quantities in the human body, particularly in the bones, muscles, skin, and tendons.
Collagen is a protein that gives strength and structure to the body. It is an essential component of connective tissue and holds the body's cells together. Collagen also gives strength and elasticity to the skin.
Collagen that the body produces naturally is called endogenous collagen. Collagen that comes from an outside source, such as supplements, is called exogenous collagen.
Endogenous collagen refers to the collagen that is produced by the body. Its break down and depletion has been linked to various health problems, such as scurvy.
Some people take exogenous collagen to improve their skin elasticity, while others use it to help with wound healing.
What is collagen, and what does it do?
Collagen is a tough, insoluble, fibrous protein molecule.
It plays a major role in many structures, such as:
- skin
- tendons
- blood vessels
- cartilage
- bone
- connective tissue, which anchors cells to each other
Collagen is an important component of the extracellular matrix, which is a network of molecules that helps to keep the body's tissues together.
Healthy collagen levels contribute to:
- joint health
- protection of the kidneys and other organs
- skin elasticity
- a healthy cardiovascular system
Approximately one-third of the protein in the human body and three-quarters of the dry weight of skin is collagen.
There are approximately 28 types of collagen, each with a different structure. Most consist of fibrils, which are long, thin, strong, and flexible structures.
Collagen is a protein that provides strength and elasticity to the skin. As people age, their collagen levels decline, and the collagen fibers become thinner and weaker, which some experts believe may contribute to skin aging. As a result, many skin care products contain forms of collagen.
Collagen can be broken down and absorbed back into the body, or it can be formed into structures outside the body for various medical uses.
Products that increase collagen levels in the body can come from humans or other animals.
Skin fillers
A possible benefit of using a filler that combines collagen with hyaluronic acid is that it may help to increase skin elasticity by stimulating collagen production.
This can help the skin to look fuller by enlarging the tissues and filling in wrinkles.
People use them to:
- reduce wrinkles
- improve the contours of the skin
- fill out depressions
- improve the appearance of scars
Manufacturers get these products from humans and other species. One kind uses cells from salmon and other fish. If people want to use these products, they should check the origin and test for allergic reactions first.
What are some other types of dermal fillers? How do they compare to Botox?
Wound dressing
Collagen is necessary for the natural healing process of wounds.
Aspects that applications of collagen can help with
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- controlling bleeding
- reducing inflammation
- managing blood vessel health and function
- boosting the strength of scar tissue
- restoring skin elasticity
- attracting cells that promote wound healing
- providing a platform for new tissue growth
Collagen dressings are a type of wound dressing that contains collagen as well as other substances that are said to speed up the healing process.
They can take the form of:
- dressings, for example, of sponge or fleece
- gels
- powders
Guided tissue regeneration
Collagen is sometimes used by doctors to create scaffolds. These act as a temporary support while the body produces new cells during the healing process.
Membranes, plugs, or pads containing collagen can help with:
- bone regeneration
- wound healing
- managing extraction sockets after dental surgery
- promoting blood clotting
The 2011 Research from Trusted Source notes that collagen barriers can prevent fast-growing cells around the gum from migrating to a wound in a tooth. This would preserve a space where tooth cells regenerate.
Once healing is complete, the surgeon does not need to remove the membranes surgically.
Treatment of osteoarthritis
Collagen is essential for healthy cartilage and bones.
The verdict is still out on whether supplements containing collagen hydrolysate can actually help to boost collagen levels and help manage symptoms of osteoarthritis.
The results of a study involving 120 people were published in 2018. Half of the participants took supplements containing oral collagen and other substances for 90 days, while the others took a placebo. Those who took collagen experienced a 43% decrease in joint pain and a 39% improvement in joint mobility.
More research is needed to find out if taking collagen by mouth can improve joint health.
Find out if diet can help manage osteoarthritis.
Skin revitalization
There are a few things you can do to help keep your skin looking young and healthy. One is to boost collagen production. Collagen is a protein that helps keep skin strong and elastic. You can also try to prevent its decline.
Possible ways of doing this include:
- surgical treatments, such as injecting fillers
- applying creams and other products
- oral supplements containing hydrolyzed bioactive collagen peptides, vitamins, and antioxidants
- dietary choices that provide nutrients and antioxidants that prevent oxidative stress
Eating hydrolyzed collagen and taking certain supplements may help your body produce more collagen or prevent the collagen you have from breaking down.
There are many topical cosmetics on the market that contain collagen and claim to improve the skin by increasing collagen levels in the body. However, studies have not found that the skin can absorb the necessary ingredients from these products in a way that would make a significant difference.
If you want to improve your skin health, you should learn how to boost your collagen levels.
What causes collagen loss?
Factors that may contribute to lead to collagen loss or low collagen levels include:
- hormonal changes due to pregnancy, menopause, health conditions, and so on
- oxidative stress, which results from metabolic processes and lifestyle choices, such as smoking and diet
- the natural process of aging
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- low levels of ascorbic acid, also known as vitamin C, which can lead to scurvy
Some genetic conditions can prevent the proper production of collagen. One such condition is osteogenesis imperfecta, which leads to weak bones. Another condition is Ehlers-Danlos syndrome (EDS), which can cause a range of symptoms depending on the type of EDS. Both conditions can be fatal in some cases.
Preventing collagen loss
Here are some strategies that may help prevent collagen loss:
- Eat plenty of fruits and vegetables, as they contain vitamins and antioxidants.
- Avoid smoking and processed foods, which increase the risk of oxidative stress.
- Protect the skin from sun exposure.
- Ask a dermatologist about supplements and other products.
Foods that contain collagen
Foods that contain gelatin provide collagen. Gelatin is a protein substance derived from collagen after it’s cooked.
Sources of collagen include animal products such as chicken skin, pork skin, beef, and fish.
It's important to eat foods that are high in Vitamin C if you want your body to produce collagen. Good sources of Vitamin C include citrus fruits, broccoli, and bell peppers.
Although eating foods rich in collagen may not have the same benefits as supplements, more research is needed to determine if they help increase collagen levels in your body.
Digestive enzymes break down the collagen in food into individual amino acids and peptides. However, the collagen in supplements is already broken down, or hydrolyzed, which is why it’s thought to be absorbed more efficiently than collagen from foods.
Health benefits of collagen supplements
Collagen supplementation provides a variety of health benefits.
1. May improve skin health
Collagen is a major component of your skin.
It plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagen. In other words, when you get old, your skin gets dry and wrinkly.
While it's still not clear exactly how collagen works to reduce the signs of aging, it's possible that the peptides in collagen help to stimulate new collagen production in the skin.
One review that looked at 11 different studies found that taking 3-10 grams of collagen per day for an average of 69 days led to improvements in skin elasticity and hydration.
Collagen supplements may improve the appearance of your skin by stimulating your body to produce more collagen. They may also help other proteins that support your skin, such as elastin and fibrillin.
Some people say that taking collagen supplements can help with acne and other skin problems, but there is no scientific evidence to support this.
2. May relieve joint pain
Collagen is important for maintaining the integrity of your cartilage, which is a rubber-like tissue that protects your joints.
As you age, the amount of collagen in your body decreases, which increases your risk of degenerative joint disorders such as osteoarthritis.
Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce pain in the joints overall.
A recent review of 5 studies showed that people who took 10 grams of collagen per day for an average of 24 weeks had significant improvements in joint stiffness and self-reported joint pain.
Collagen supplements may lead to lower inflammation and reduced pain by stimulating your tissues to make collagen.
Research suggests that in order to see potential pain-relieving effects from collagen supplements, you would need to consume 10 grams per day.
3. May prevent bone loss
Your bones contain a lot of collagen, which is what gives them their structure and strength.
As you age, the collagen in your body breaks down, just as your bone mass does. This can lead to conditions such as osteoporosis, which is characterized by low bone density and a greater chance of bone fractures (11Trusted Source).
Some studies have found that taking collagen supplements might help reduce the bone loss that leads to osteoporosis.
4. May boost muscle mass
Collagen is the most abundant protein in the body, and it's an important component of skeletal muscle.
Collagen supplements have been shown to help improve muscle mass in those suffering from sarcopenia, which is the loss of muscle mass associated with aging.
During a 12-week study, 27 men with a condition took 15 grams of collagen while participating in a daily exercise program. Compared to men who only exercised, the men who took collagen while exercising gained significantly more muscle mass and strength.
5. May promote heart health
The researchers say that taking collagen supplements may help to reduce the risk of developing certain heart conditions.
Collagen is important for the structure of your arteries. Arteries are blood vessels that carry blood from your heart to the rest of your body. If you don't have enough collagen, your arteries may become less flexible and elastic.
If you have diabetes, you're at risk for atherosclerosis, a disease that narrows your arteries. This can lead to heart attack and stroke.
6. Other health benefits
There is not a lot of research on the potential health benefits of taking collagen supplements, but some people believe that they could offer benefits beyond just improving skin health.
- Hair and nails. Taking collagen may increase the strength of your nails by preventing brittleness. Additionally, it may help your hair and nails grow longer (
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- Gut health. Although no scientific evidence supports this claim, some health practitioners assert that collagen supplements can treat leaky gut syndrome, also called intestinal permeability.
- Brain health. No studies have examined the role of collagen supplements in brain health, but some people claim that they improve mood and reduce anxiety symptoms.
- Weight loss. Proponents believe that collagen supplements may promote weight loss and faster metabolism. However, no studies support these claims.
Downsides and side effects of collagen supplements
There are few side effects reported with collagen supplements.
Some people may have allergies to the ingredients used in some collagen supplements, such as fish, shellfish, and eggs. It is important for people with these allergies to avoid collagen supplements made with these ingredients.
Nausea and bloating have also been reported by some people who take collagen supplements, but these effects aren’t caused directly by the supplements.
Additionally, collagen supplements may cause digestive side effects, such as heartburn and feelings of fullness.
It seems that these supplements are safe for the majority of people.
How long does it take to see results?
Collagen is a protein that helps keep your skin firm and elastic. It's a major component of connective tissue, which helps support your skin, bones, and joints. Since collagen turnover is a slow process, you won't see noticeable results for at least 8 weeks, regardless of your reason for taking it.
Studies assessing the effects of collagen on skin health and joint pain relief typically use a minimum of 8 weeks, but other studies investigating collagen's effects on bone health use longer periods, such as 12 months.
You shouldn't expect results immediately, you must be patient.
The bottom line
There are several health benefits that are associated with taking collagen supplements and very few risks that are known.
Adding supplements to your diet may help improve your physical appearance in various ways. For example, they can increase muscle mass, prevent bone loss, relieve joint pain, and improve skin health by reducing wrinkles and dryness.
The majority of claims concerning weight loss, gut health, and brain health lack scientific evidence to support them.
Although there are several foods that contain collagen, it is unclear whether or not these foods provide the same benefits as supplements.
According to most experts, collagen supplements are safe to use and can be helpful in achieving certain health goals. They are also easy to use, which makes them a good option for many people.
