You've probably heard of collagen, right? Let's find out more about it!

Nowadays, when we talk about beauty and keeping our skin beautiful, one of the names that comes up almost immediately is 'collagen'. You may have seen creams and supplements containing collagen, or heard someone talking about it. But what exactly is collagen? What does it do to our bodies? Is it really important to us? Let's talk about it in detail and simply today.

So, what is this collagen?

Simply put, collagen is the most abundant protein in our bodies. Just think, collagen makes up about 30% of the total protein in our bodies. It is the main building block of connective tissues like our skin, muscles, bones, tendons, and ligaments. It is also found in the lining of our internal organs, blood vessels, and intestines.

You probably 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 to form small protein fibrils, which are like a triple helix structure. However, for this collagen production process to be successful, our body also needs to receive the necessary nutrients such as vitamin C, zinc, copper, and manganese . Without these, collagen cannot be formed properly.

What does collagen do to our body?

Collagen's main function is to provide structure, strength, and support to our entire body, just like cement is needed to build a house.

Let's talk about some of the specific functions of collagen:

• The middle layer of our skin, the dermis, helps to produce a type of cell called fibroblasts . These fibroblasts help to grow new cells.
• Collagen also plays a major role in replacing dead skin cells with new cells.
• It provides a protective covering for our internal organs.
• Collagen gives the skin its structure, strength, and elasticity . This is very important for the skin to remain as supple as it was when it was young.
• It also helps with the blood clotting process. This means it helps stop bleeding when you get a wound.

Are there types of collagen?

Yes, there are many types of collagen. So far, scientists have identified about 28 types of collagen. These differ from each other in the way their molecules are assembled, the cellular components they are attached to, and where in our bodies the collagen is used. But all of these collagen fibers have at least one of those triple helix structures that I mentioned earlier.

Let's now look at the five main types of collagen that are important:

• Type I (Type One): This is what makes up 90% of the collagen in our bodies. Imagine that! This type is very densely packed. It is mainly used to provide structure to our skin, bones, tendons, and ligaments.
• Type II: This type is found in elastic cartilage. It helps to provide support to the joints.
• Type III (Type Three): This can be seen in muscles, arteries, and internal organs.
• Type IV (Type Four): This type is found in different layers of our skin.
• Type V (Type Five): This is found in the cornea of ​​our eyes, some layers of the skin, hair, and placental tissue.

What happens to collagen as we age?

This is a bit of a sad story. As we age, our bodies produce less collagen. Also, the rate at which the collagen we already have breaks down increases. What's more, the quality of the collagen we produce as we age is also lower than when we were younger.

Collagen production decreases significantly in women, especially after menopause. It is normal for everyone to experience a decrease in collagen production after the age of 60. This is one of the reasons why skin wrinkles and joint pain occur as we age.

Can you tell if your body is losing collagen?

Collagen levels can't be measured with a blood sample. However, there are some signs that indicate that your collagen levels are decreasing. If you see these, you should be a little concerned:

• Wrinkling, sagging or sagging skin.
• Sunken, pitted appearance around the eyes and in some areas of the face.
• Muscle cramps, weakness, and muscle pain.
• Tendon and ligament tightness, decreased flexibility.
• Joint pain or osteoarthritis caused by cartilage wear.
• Difficulty moving due to joint damage or stiffness, feeling like you're stuck when walking.
• Gastrointestinal problems caused by thinning of the lining of the digestive system.
• Blood circulation problems.

Don't assume that you have low collagen just because you have one or two of these symptoms, but if they persist, it's a good idea to seek medical advice.

What lifestyle habits damage collagen?

There are some daily habits that we unknowingly damage our body's collagen. Avoiding these can reduce the risk of collagen damage. Here's what they are:

• Smoking: Smoking reduces collagen production. Not only that, it also damages the existing collagen and another important protein called elastin. This is why the skin wrinkles quickly and wounds take longer to heal. Nicotine causes the blood vessels close to the skin's surface to constrict. This reduces the amount of oxygen and nutrients that the skin needs.
• Excessive sugar and refined carbs: Sugar binds to proteins in our bodies, forming harmful molecules called advanced glycation end products (AGEs) . These AGEs damage nearby proteins, making collagen weak, dry, and brittle. This means it's important to limit your intake of sugary foods and drinks.
• Exposure to ultraviolet light: Excessive exposure to sunlight reduces collagen production and causes collagen to break down faster. UV light is the main cause of wrinkles. Therefore, avoid excessive sun exposure. Use sunscreen (SPF 30 or higher) whenever you go outside.

What are the diseases and other causes that damage collagen?

Some disease conditions can also damage collagen.

• Autoimmune diseases: These are conditions 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 cause defects in collagen production. Ehlers-Danlos syndrome and osteogenesis imperfecta are such conditions.
• Aging: As mentioned before, collagen levels naturally decrease as we age.

What can be done to control the signs of aging and the loss of collagen in the skin?

To help control the effects of skin aging, wear sunscreen every day. We now know that exposure to UV light damages collagen. Choose a product with an SPF (Sun Protection Factor) of 30 or higher . Wear a wide-brimmed hat, UV-protective sunglasses, and light, long-sleeved clothing when outdoors. For extra protection, choose clothing with an ultraviolet protection factor label. Avoid using tanning beds.

Also, eat a well-balanced diet. One that is rich in vegetables, legumes, whole grains, nuts, fruits, and moderate amounts of seafood, meat, poultry, dairy, and eggs is a good idea .

How is collagen used in the medical and cosmetic fields?

Because collagen can be broken down, transformed, and reabsorbed by the body, it has a wide range of uses in the medical and cosmetic fields. Collagen used for medical purposes is obtained from humans, cows, pigs, or sheep. Here are some uses:

• Dermal fillers: Collagen injections are used to fill in areas of the skin such as shallow pits, wrinkles, and lines.
• Wound dressing: Collagen helps wounds heal by attracting new skin cells to them.
• Periodontics: Collagen acts as a barrier to prevent rapidly growing gum tissue from entering a tooth wound, giving the tooth cells time to regrow.
• Vascular prosthetics: Collagen tissue grafts from donors have been used to reconstruct arteries, regrow peripheral nerves, and create blood vessel prosthetics.

Does eating foods rich in collagen increase collagen levels in the body?

This is a question that many people ask. The truth is, our bodies cannot absorb collagen in its entirety. The collagen proteins we eat are broken down by our bodies into amino acids. So, eating collagen-rich foods does not directly increase collagen levels in the body.

However, there are many foods that provide ingredients that support collagen production. They can be included as part of a healthy diet. These foods contain the amino acids Proline and Glycine that I mentioned earlier. Also, this process requires nutrients such as Vitamin C, Zinc, and Copper . 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, legumes, peas, nuts, broccoli, green vegetables, whole grains, dairy products.

So, while it's not beneficial to eat collagen directly, it's very important to eat nutritious foods like these that help build collagen.

What are Collagen Peptides?

Collagen peptides are small pieces of animal collagen. As I mentioned before, collagen is not absorbed in its entirety. It needs to be broken down into smaller peptides or amino acids. Oral collagen supplements come in the form of pills and powders. 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.

What does research say about the success of collagen supplements?

This is a question that many people have. In fact, there are not enough randomized controlled trials (RCTs) of dietary supplements – the best way to test the effectiveness of drugs – to test their effectiveness. The few studies that have been done have found that collagen peptides may be somewhat effective in improving skin moisture and elasticity. They have also been found to be somewhat effective in reducing pain and improving joint function in people with osteoarthritis of the knee.

However, there are a few important things to know about the science behind these supplements:

• The US Food and Drug Administration (FDA) does not regulate collagen supplements. They do not require the double-blind, placebo-controlled, randomized trials required for drug approval.
• Supplement manufacturers do not have to prove that their products are safe or effective before putting them on the market.
• Many studies on supplements are funded by the supplement industry itself, or the study authors have financial ties to the supplement industry. This can lead to bias.
• It is still unclear whether collagen supplements actually do what they promote on the label.

Finally, it's important to remember that whether you get collagen peptides from food or supplements, you can't direct them where you want them. Your body uses those peptides for whatever it needs at the time – whether that's to make collagen or another protein.

So, the most important things we need to remember (Take-Home Message)

So, we talked a lot about collagen today, right?

Collagen is a very important protein that provides structure, strength, and support to our bodies.

There is still debate about the benefits of collagen supplements. The question is whether there is as much scientific evidence as is being reported in the media. More published research studies are needed to show the true health benefits of collagen supplements.

In the meantime, you can always help your body make collagen naturally by eating a healthy, balanced diet . A balanced diet includes things like chicken, beef, fish, dairy products, eggs, legumes, green vegetables, other vegetables, whole grains, and citrus fruits.

To minimize the damage to your skin's collagen, don't smoke, avoid secondhand smoke, and wear sunscreen every day. These simple steps will go a long way in keeping your skin looking youthful.

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