A lot is being discussed around collagen. They are widely used these days and majority of the usage is because of the fact that collagen maintains the youthfulness of the skin. Its marketing as a powerful anti-aging remedy, makes it one of the most popular products in the market. Many are influenced by the claims made for collagen and this makes it important to know the basic facts about collagen.
Is collagen safe to use? Does it do what marketers claim? Is it useful in the long run? Let's discuss.
Collagen is an abundant protein of the bodyCollagen is the most abundant protein in the human body, accounting for approximately 30 percent of all the proteins in the body. As a building block, collagen forms skin, muscles, tendons, ligaments, and bones. This protein is essential in maintaining tissue structure and strength. In essence, collagen acts like the glue that holds the body together, ensuring tissues remain strong, flexible, and functional.
There exist at least 16 different types of collagen, and the three most common ones are I, II, and III. Type I collagen is generally abundant in skin, tendons, and bones. Type II occurs mostly in cartilage, and type III in muscles and blood vessels.
As people age, the body’s production of collagen naturally declines, leading to visible signs of aging such as wrinkles, joint pain, and weaker bones.
When do we need to take collagen supplements?
Collagen supplements are used when natural collagen produced by the body reduces and becomes less effective; typically the production level is dropped in the 30s or 40s. Thus, with age, the level of collagen decreases, and this comes out in the form of wrinkles, sagging skin, and discomfort in the joints. Intake of collagen supplements is recommended to maintain the elasticity of the skin, reducing wrinkles, and hydrating it.
Other than aging, collagen supplements are helpful to patients with joint pains or the arthritic condition as collagen would promote joint health through maintaining the cartilage. People who have recently suffered injuries; athletes engaging in intense physical exertion or whose diet is unbalanced and lacks foods rich in collagen like bone broth, fish or meat benefit by supplementing their diets.
Collagen is also linked to growth of hair and nails.
Are there any risks?
For most people, collagen supplements are considered safe when taken in recommended doses. However, since collagen is derived from animal sources, individuals with allergies to certain animals or seafood should be cautious.
There are also concerns about the lack of regulation in the supplement industry. Not all collagen supplements are created equal, and some may contain contaminants. To minimize risks, it's important to choose high-quality supplements from reputable brands and ensure they have been third-party tested for purity and quality.
Foods that are naturally rich in collagen
Foods naturally rich in collagen primarily come from animal sources, as collagen is a protein found in connective tissues. One of the best sources is bone broth, made by simmering animal bones and connective tissues for extended periods. This slow cooking process releases collagen into the broth, making it an excellent source of collagen.
Chicken skin is also rich in collagen, as they contain high levels of connective tissue. Similarly, fish (especially fish skin and scales) provides marine collagen, which is highly bioavailable and beneficial for skin and joints. Other rich foods include eggs, particularly the egg whites, which are rich in proline, an amino acid essential for collagen production. Organ meats like liver, heart, and kidneys also contain significant amounts of collagen. For plant-based collagen support, although plants do not provide collagen directly, foods like berries, leafy greens, and citrus fruits are rich in vitamin C, which is crucial for collagen synthesis in the body. Nuts and seeds (rich in zinc) and soy products also help in collagen production.
