What Is Collagen?
How many types of collagen are there?
What forms does collagen come in?
What Are the Sources of Collagen?
What are the natural sources of collagen?
Does our body lose collagen? How can we prevent it?
Which foods contain collagen?
What forms of collagen are on the market?
Where does collagen go in the body when taken?
How does collagen work?
It is the most abundant protein in the body, making up about one third of all proteins. It is the major building block of bone, skin, muscle, tendons and ligaments, and is also found in many other structures such as blood vessels, the cornea and teeth.
Collagen acts like a building block in all tissues. It can be thought of as a glue. The word comes from the Greek “kólla”, meaning glue.
It is formed by three amino acids twisted into a helix. (Figure 1)
Glycine
Proline
Hydroxyproline
The best known types are:
Type 1 Collagen
Makes up 90% of the body’s collagen
Its fibers are harder and denser, as in bone, skin, tendons, connective tissue and teeth
Type 2 Collagen
Somewhat looser, found in cartilage (Figure 2)
Type 3 Collagen
Supports muscles, organs and blood vessels
Type 4 Collagen
Found in the layers of the skin and works like a filter
Collagen is lost with age. The loss actually begins in our 20s. In our 40s, we lose about 1% per year. By our 80s, collagen production has decreased by around 75%.
While taking collagen supplements, we should not forget to protect the collagen in our body. The following factors damage the body’s collagen:
Excess sugar
Refined carbohydrates
Excessive sunlight (UV)
Smoking
Can we help our body produce better-quality collagen before turning to collagen supplements? The answer is yes. To do so:
Collagen production begins by combining amino acids into “procollagen”. Vitamin C is used heavily in this process, so vitamin C support is very important for collagen.
Proline and glycine, the building blocks of collagen, can also be obtained from food. Copper also supports this process. In addition, bone broth, gelatin and chicken skin are rich in these amino acids.
However, once these foods enter the body, they are broken down into amino acids, and it is not exactly known how much will be turned back into collagen. When absorbed from the intestine, they release collagen-specific peptides. These peptides stimulate hyaluronic acid synthesis by synovial cells and skin fibroblasts, and reduce cartilage breakdown and chondrocyte death. Collagen intake also inhibits the hyaluronidase enzyme, reducing hyaluronic acid breakdown. Although this has not been fully demonstrated by high-quality scientific studies, it stimulates the cartilage-forming chondrocytes and causes them to produce type II collagen from scratch.
Today you can find it on the market in two different forms.
Hydrolyzed collagen (Denatured collagen)
Because it is broken down into smaller pieces, it is absorbed from the intestine and acts directly.
Non-hydrolyzed collagen (Undenatured collagen)
Because the large structure of collagen is preserved, it cannot be absorbed from the intestine; it contributes to collagen synthesis indirectly by acting on receptors in the intestine.
Undenatured Collagen (Native Collagen) | Hydrolyzed Collagen (Collagen Peptides) |
Produced with minimal or no heat and limited processing | Collagen peptides produced by hydrolysis with heat and acids |
Not absorbed in the intestine; works through an antigenic mechanism | Absorbed from the intestine to reach cartilage cells |
Antigenic and native structure preserved | Antigenic and native structure lost |
Acts on cells to reduce the immune response that damages cartilage | Directs cartilage cells to produce collagen |
Taken in small doses (a 40 mg capsule contains 10 mg of collagen, of which 1.2 mg is active undenatured collagen) | Taken in large doses (5–10 g per day). Available as capsules, powder and other forms, and can be combined with glucosamine, chondroitin and hyaluronic acid |
Each form has its own specific effect. It is not right to look for one being superior to the other. What matters is the purity, authenticity and high bioavailability of the prepared molecule.
As a source of collagen:
Bovine (or porcine) sourced (Bovine collagen)
Type 1 and 3 collagen
Abundant source
Not suitable for vegetarians
Fish sourced (cod) (Marine collagen)
Type 1 collagen
More eco-friendly
Supply may be limited because it is obtained from wild fish.
Not suitable for vegetarians
Suitable for pescatarians
Neither is superior to the other. Marine collagen is not suitable for people with seafood allergies. In the future, marine collagen sources may be limited.
They are also offered in different forms on the market. Users can choose one of these forms.
Capsule
Practical
Must be taken with liquid
Slow absorption
Taste may or may not appeal, depending on the person.
Powder
Can be combined with any drink or food
Same as capsules and tablets. Contains fewer additives.
Liquid
Practical
Very good absorption
No need for water; drunk directly
Taste may or may not appeal, depending on the person.
Approximate amounts are given below. Your doctor will tell you the actual dose.
2,500 mg per day is an adequate dose for joint pain and skin
5,000 mg per day contributes to bone density
It can be used in 3-month periods with 15–30 day breaks. There are 180-day (6-month) studies on undenatured collagen. Hydrolyzed collagen can be used longer with breaks. The presence of additives affects the duration. No definitive dose or duration has been established.
Before using food supplements:
First of all, we should protect our own health
We should eat a correct and balanced diet
We should exercise
We should stay away from stress
We should consult a doctor before using food supplements.
Remember that food supplements are not medicines; they should not replace the main elements of treatment.
