Have you ever wondered how our skin is so smooth, tight, and beautiful, how our body gets this strength and this shape? The very important person behind all this is called Collagen . You may have heard this name. Today, let's talk about what this collagen is, how important it is for our body, what happens as we age, and what we can do to increase collagen again.
What is Collagen? Let's find out simply!
Now look, collagen is the most abundant protein in our body. To be precise, collagen makes up 30%, or one-third, of the total protein in our body! Can you imagine how big that is? This is the main building block of connective tissues like skin, muscles, bones, tendons, and ligaments in our body. Just like bricks are needed to build a building, collagen is needed to build these parts of our body. Not only that, but collagen also lines our internal organs, blood vessels, and the lining of our intestines.
We know that proteins are made up of amino acids. The amino acids that contribute mainly to the formation of collagen are proline, glycine, and hydroxyproline. These amino acids combine and form protein fibrils, which are like tiny threads. These are arranged in a very beautiful triple helix structure. It's like three ropes twisted together. To properly form this structure, our body needs nutrients like vitamin C, zinc, copper, and manganese.
What are the benefits of collagen for our body?
The main function of collagen is to provide structure, strength, and support to our entire body. It's like the walls and roof of a house. Let's look at some of the specific things it does:
- It helps to produce cells called fibroblasts , which are located in the middle layer of our skin, the dermis . These cells are what help to grow new cells.
- It also plays a major role in replacing dead skin cells with new cells.
- It provides a protective covering for our internal organs.
- It gives our skin structure, strength, and especially elasticity . Skin It's because of this collagen that when you stretch and let go of your youth , it goes right back to where it was.
- It also helps our blood clot. This is what helps stop bleeding when we get a wound.
Are there different types of collagen? Yes, there are different types!
Collagen is not just one type. There are currently 28 known types of collagen! These differ in the way the molecules are assembled, the cellular components they are attached to, and where the collagen is used in our bodies. But each collagen fiber has at least one of the triple helix structures we talked about earlier.
Here are the five main types of collagen and what makes them different:
- Type I: This type makes up 90% of the collagen in our bodies. It is very dense and is used to give structure to our skin, bones, tendons, and ligaments .
- Type II: This is found in elastic cartilage. This type provides support to the joints.
- Type III: This type can be seen in muscles, arteries, and internal organs.
- Type IV: This is found in the layers of our skin .
- Type V: This type is found in the cornea of the eyes, some layers of the skin, hair, and placenta tissue.
What happens to our collagen as we age?
Oh, this is the sad thing. As we age, our bodies produce less collagen. Also, the rate at which the collagen that is already in the body breaks down increases. The quality of the collagen that is then present is also lower than when we were younger. Especially in women, collagen production decreases significantly after menopause. It is normal for everyone over the age of 60 to experience a decrease in collagen production.
Can I tell if my body is losing collagen?
Collagen levels can't be measured with a blood test, but there are some signs that your body may be lacking collagen. Check to see if you have any of these:
- Is your skin wrinkled, dry, and sagging ? Does it look like crepe paper in some areas?
- Do you notice a sunken, pitted appearance around the eyes and in some areas of the face?
- Are your muscles aching, weak, and sore ?
- Do your tendons and ligaments feel tighter and less flexible than before?
- Has cartilage worn away, causing joint pain or osteoarthritis ?
- Do you have difficulty walking or doing work due to joint damage or stiffness?
- Have digestive system problems arisen due to the thinning of the lining of the digestive tract?
- Problems related to blood circulation.
Don't be alarmed when you see these. Some of these things are normal changes that come with age. But it's good to be aware of them.
What are the bad habits that contribute to collagen loss?
We don't want our body to lose collagen. So, staying away from these habits can help reduce collagen damage:
- Smoking: Smoking reduces collagen production. Not only that, it also damages existing collagen and another important protein called elastin. This is why the skin wrinkles and wounds take longer to heal. Nicotine constricts the blood vessels on the surface of the skin, reducing the amount of oxygen and nutrients that reach the skin.
- Eating too much sugar and refined carbs: Sugar binds to proteins to form molecules called Advanced Glycation End Products (AGEs). These molecules damage nearby proteins, making collagen weak, dry, and brittle.
- Exposure to ultraviolet light: Excessive exposure to sunlight reduces collagen production, and the collagen that is present breaks down quickly. Ultraviolet rays are responsible for wrinkles. Therefore, avoid excessive sun exposure. Always wear sunglasses and a hat when going out, and use a sunscreen with an SPF of 30 or higher if possible.
Can collagen decrease due to diseases and other reasons?
Yes, some diseases and other causes can damage collagen.
- Autoimmune diseases: These are diseases in which our body's immune system attacks our own tissues. Autoimmune connective tissue diseases such as rheumatoid arthritis, lupus, dermatomyositis, and scleroderma are known to damage collagen.
- Genetic mutations: Some genetic conditions can also damage collagen. Defects in collagen production can cause conditions like Ehlers-Danlos syndrome and osteogenesis imperfecta.
- Aging: As we've talked about before, collagen levels naturally decrease with age.
What can be done to control the aging process caused by the loss of collagen in the skin?
To control the signs of skin aging, use sunscreen every day. UV light damages collagen. Use products with an SPF of 30 or higher. When going outside, wear a wide-brimmed hat, UV-protective sunglasses, and light, long-sleeved clothing and pants. For added protection, choose clothing with an ultraviolet protection factor label. Avoid tanning beds.
Also, eat a well-balanced diet. For example, the Mediterranean diet is a good diet that is full of vegetables, beans, whole grains, nuts, and fruits, with moderate amounts of seafood, meat, poultry, dairy, and eggs.
"Your skin is like your most precious jewel. Do everything you can to protect it."
How is collagen used in medicine and cosmetics?
Collagen can be broken down, transformed, and reabsorbed into the body, so it has a wide range of uses in medicine and cosmetics. The collagen used for these medical purposes is obtained from humans, cows, pigs, or sheep. Some of these are:
- Dermal fillers: Collagen injections are used to fill shallow pits, lines, and wrinkles in the skin.
- Wound dressing: Collagen helps wounds heal by attracting new skin cells to the wound site.
- In dentistry (Periodontics): Collagen acts as a barrier to stop the rapid growth of gum tissue at the site of a tooth injury, giving the tooth cells time to regenerate.
- Vascular prosthetics: Collagen tissue grafts from donors have been used to reconstruct arteries, regrow peripheral nerves, and create blood vessel prostheses.
Does eating foods rich in collagen increase collagen levels in the body?
This is a question that many people ask. In fact, our bodies cannot absorb collagen in its entirety. The collagen protein you eat is broken down into amino acids in the body. Therefore, eating collagen-rich foods will not directly increase collagen levels in the body.
However, there are many foods that provide ingredients that support collagen production. These can be eaten as part of a healthy diet. These foods contain the amino acids proline and glycine that we talked about earlier. Also, vitamin C, zinc, and copper are essential for this process. Here are some foods that contain these amino acids, vitamins, and minerals:
- Vitamin C: Oranges, strawberries, bell peppers, broccoli, Brussels sprouts, potatoes.
- Proline: Mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites, meat.
- Glycine: Red meat, turkey, chicken and pork skin, peanuts, granola.
- Copper: Liver, lobster, oysters, shiitake mushrooms, nuts and seeds, green vegetables, tofu, dark chocolate.
- Zinc: Oysters, red meat, chicken, pork, beans, peas, nuts, broccoli, green vegetables, whole grains, dairy products.
What are these collagen peptides?
Collagen Peptides are small pieces made from animal collagen. As we mentioned earlier, collagen cannot be absorbed completely. It needs to be broken down into smaller peptides or amino acids. Oral collagen supplements come in pill or powder form. They usually contain two or three amino acids. These are sold as collagen peptides or hydrolyzed collagen. These collagen peptides are absorbed through our gastrointestinal tract.
How effective are collagen supplements? What does the research say?
In fact, there is very little high-quality research, or randomized controlled trials, on these dietary supplements. The few studies that have been done have found that collagen peptides may help improve skin hydration and elasticity to some extent . They may also be somewhat effective in reducing pain and improving joint function in people with knee osteoarthritis.
However, there are a few important things to know about this supplement from a scientific perspective:
- The United States Food and Drug Administration (FDA) does not regulate collagen supplements. They do not require the double-blind, placebo-controlled, randomized trials required to approve drugs.
- Supplement manufacturers don't have to prove that their products are safe and effective before putting them on the market.
- Much of the research on supplements is funded by the supplement industry itself, or the people doing the research have financial ties to the supplement industry.
- It's not exactly known whether collagen supplements actually do what they promote on their labels.
Finally, it's important to remember that you can't direct the collagen peptides you get from food or supplements to where you want them. Your body uses those peptides to make collagen, to make other proteins, or whatever the body needs at that moment.
So, what are the things we need to remember from all of this? (Take-Home Message)
Okay, so now you know that collagen is a very important substance that provides structure, strength, and support to our bodies. There is still debate about the benefits of collagen supplements. Perhaps there is not as much evidence behind it as the media claims. More good research reports need to be published to show the real health benefits of collagen supplements.
In the meantime, you can always help your body produce collagen naturally by eating a healthy, balanced diet . A balanced diet includes chicken, beef, fish, dairy products, eggs, beans, green vegetables, other vegetables, whole grains, and citrus fruits.
To reduce the damage to your skin's collagen, don't smoke, avoid second-hand smoke, and wear sunscreen every time you go out in the sun. These simple steps will go a long way in keeping you looking young and healthy.
` collagen, skin health, aging, protein, bone health, joint pain, nutrition, skin wrinkles, youthfulness
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