What is collagen?
Collagen is the most common protein in the body, and it is the main component of connective tissue that builds tendons, ligaments, skin and muscles. Collagen has many important functions, including providing structure and strength of the skin, strengthening bones, building the intestinal mucosa and others.
There are 28 types of collagen, but four of them are the most common:
- Type I: most common, found in any connective tissue;
- Type ll: located in the joints and intervertebrae discs (pillows that serve as shock absorbers of the spine);
- Type lll: the main component of reficular fibers, which are found in the skin and blood vessels;
- Type lV: component of your kidneys, inner ear and eye lens;
Which foods are rich in collagen
Foods that contain gelatin, such as bone broth, provide a certain amount of collagen. [ [ref. 1] ] Gelatin is a protein substance derived from collagen after preparation. Collagen is also found in the connective tissue of animals. Therefore, products such as chicken skin, pig skin, beef and fish are sources of collagen.
Vitamin C is crucial for collagen synthesis, so you should also make sure you eat foods rich in this vitamin, such as citrus fruits, broccoli and bell peppers. [ [ref. 2] ] More research is needed to determine whether eating foods rich in collagen helps to increase collagen levels in your body, as they may not have the same benefits as supplements.
Digestive enzymes break down collagen in food into individual amino acids and peptides. Additives may be the better choice, since the collagen in them is already degraded or hydrolyzed, which is why it is believed to be digested more efficiently than collagen than food.
Health Benefits of Collagen Supplements
Supplementation of collagen can provide various health benefits, including:
- Can improve skin health - Collagen is an essential component of the skin. It has an important role to play in strengthening the skin, as well as in elasticity and hydration. As you get older, the body produces less collagen, which leads to dry skin and the formation of wrinkles and fine lines. [ [ref. 3]
- Can relieve joint pain - Collagen helps to maintain the integrity of cartilage - the healthy tissue that protects your joints. As the amount of collagen in the body decreases with age, the risk of degenerative joint diseases such as osteoarthritis increases. [ [ref. 4] ] Some studies have shown that collagen supplements can help improve osteoarthritis symptoms and reduce general joint pain.
- It can prevent the loss of bone tissue - your bones are made mainly of collagen, which gives them structure and strength. Just as collagen in the body decreases over time, so does bone mass decrease. This can lead to conditions such as osteoporosis. Studies have noted that collagen supplements can help inhibit bone tissue degradation. [ [ref. 5] ]
- May increase muscle mass - Studies have shown that collagen supplements help increase muscle mass in people with sarcopenia - this is the gradual loss of muscle mass that occurs with age. Researchers suggest that additional collagen intake may promote the synthesis of muscle proteins such as creatine, as well as stimulate muscle growth after exercise. [ [ref. 6]
- May promote heart health - Researchers suggest that collagen supplements may help reduce the risk of heart disease. Collagen provides structure of your arteries, the blood vessels that carry blood from the heart to the rest of your body. Without enough collagen, the arteries can become less flexible and elastic, which predisposes the development of atherosclerosis. More studies are needed in this direction to confirm the usefulness of collagen for cardiovascular health.
- Other health benefits - in particular for healthier nails, healthy intestinal mucosa, brain function and weight control.
