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Collagen is the most abundant protein in the human body. It is found in cartilage, tendons, ligaments, bone tissue, but also in the skin, nails and hair. Nutrimuscle explains everything you need to know about collagen and why it is important to supplement.
What is collagen?
Collagen is a fibrous protein that primarily makes up connective tissues in the human body, such as bones, cartilage, tendons, ligaments, and skin. It is considered the most abundant protein in the human body, accounting for about one-third of the total protein mass .
Collagen is made up of amino acids, including glycine, proline, and hydroxyproline. It is made by cells called fibroblasts, which produce collagen fibers that bundle together to form tissues.
There are several types of collagen: type I, which is found in bones, skin, and tendons, and type II, which is present in cartilage. Additionally, collagen is present in other parts of the body such as blood vessels, corneas, and teeth.
Collagen can be extracted from a variety of sources, such as the skin and bones of animals like cattle, pigs, and fish. It can also be produced artificially in the laboratory.
Collagen supplements in the form of hydrolysate or peptides are popular for their potential benefits for joint, skin, and hair health. Research has suggested that these supplements may help increase bone density, relieve joint pain, and improve skin hydration and elasticity.
How is collagen produced?
Fibroblasts are responsible for the production of collagen. Collagen proteins propeptides are synthesized by these cells and then converted into collagen fibers by the enzyme prolyl-4-hydroxylase.
Collagen synthesis is a complex process that requires the participation of various cofactors and enzymes. Fibroblasts require several essential nutrients such as vitamin C, copper, and iron to optimally produce collagen. Deficiencies in these elements can impair collagen synthesis.
Collagen is also constantly broken down in the body by enzymes called collagenases. However, the rate of breakdown is balanced by the production of new collagen by fibroblasts.
From the age of 25, collagen production decreases by 1% per year. This decrease causes the appearance of wrinkles, joint pain and a greater risk of injury. It is essential to compensate for these losses to avoid any health problems.
The Health Benefits of Collagen
Collagen is essential for maintaining tissue structure and firmness. The health benefits of collagen are numerous:
Improves skin health:
Collagen is a key component of skin, giving it firmness and elasticity. Taking collagen eliminates fine lines and wrinkles, improves skin hydration, and increases natural collagen production.
Strengthens bones and joints:
Collagen is also present in bone tissue, where it contributes to its strength and flexibility. Collagen supplementation reduces joint pain and improves bone density.
Promotes hair and nail growth:
Collagen stimulates hair and nail growth. It provides the amino acids needed to form keratin, the protein that makes up hair and nails.
Improves digestion:
Collagen improves digestive health by strengthening the intestinal wall and reducing inflammation. This can relieve symptoms of irritable bowel syndrome, irritable bowel syndrome, and Crohn's disease.
Reduces inflammation:
Collagen reduces inflammation throughout the body. This helps reduce pain and redness associated with inflammatory diseases such as arthritis.
How to take collagen?
Having a slightly pronounced taste, collagen can be added to a protein or fruit juice, to mask this flavor. It can also simply be taken directly in capsule form with a little water. It is recommended to take 3 to 10g of collagen per day according to your needs.
Collagen does not act as a temporary painkiller to be taken only when you are in pain. It works slowly, but deep down on the joint, promoting its regeneration. The latter can only occur gradually.
Collagen is therefore not formulated to be used for a short period of time. On the contrary, it must be taken over the long term in prolonged cures, or even non-stop, as long as your muscle training remains intense.
How to choose a collagen food supplement?
Choosing collagen depends on several factors, such as lifestyle, dietary preferences, and health goals. Here are some things to consider when choosing a collagen supplement:
Source: Collagen can be extracted from a variety of sources, including bovine, marine, and porcine. Bovine and marine collagen supplements are the most common. Marine collagen is often considered the best source because it is more easily absorbed by the body.
Form: Collagen is available in peptide and hydrolysate forms. Peptides are short chains of amino acids that are easily absorbed by the body. Hydrolysates are longer chains that require additional digestion. Peptides are often preferred because they are easier to absorb.
The presence of other ingredients: Some collagen supplements may contain other ingredients to improve their effectiveness, such as hyaluronic acid, vitamin C, or antioxidants. It is important to read the label carefully and choose a supplement with ingredients that are right for your needs.
Depending on your health goals, some types of collagen are more appropriate than others. For example, more skin benefits are seen with type I collagen.
See our article to choose your collagen according to use >
What you need to remember
In summary, collagen is a fibrous protein that is crucial for maintaining the structure and firmness of connective tissues in the human body. It is essential for the health of various parts of the body such as skin, bones, joints, tendons, ligaments, corneas, blood vessels, and teeth. Collagen production gradually declines with age, which can cause health problems such as joint pain and wrinkles.
However, supplementing with collagen compensates for this loss and improves bone density, reduces joint pain, and increases skin elasticity.
