Collagen is everywhere these days — flooding social media feeds, praised by influencers, and stocked in every health and wellness store. But what exactly is collagen, and is it really the secret to maintaining a youthful, healthy body?
What Exactly Is Collagen?
Many people associate collagen with glowing skin, but its role extends far beyond beauty. Collagen is a tough, fibrous protein that makes up about one-third of the human body. It is the most abundant protein and provides the structural framework for your skin, muscles, bones, cartilage, ligaments, tendons, and other connective tissues.
The Different Types of Collagen
The body contains roughly 28 types of collagen, with Types I, II, and III being the most common. Each type serves a specific purpose:
- Type I: Builds skin, bones, ligaments, and tendons.
- Type II: Forms cartilage, the flexible tissue cushioning joints.
- Type III: Supports muscle and blood vessel health.
Type I collagen boosts skin elasticity and moisture, Type II helps maintain joint function, and Type III works alongside Type I to promote skin health.
Why Add Collagen Supplements to Your Diet?
Your body naturally produces collagen through cells called fibroblasts, which also make elastin. However, after the age of 20 or so, collagen production declines by about 1% annually. This natural decrease leads many people to turn to collagen supplements to replenish their levels. The benefits of adding collagen to your routine include:
Supporting Skin Elasticity
Hydrolysed collagen supplements contain collagen peptides that are easily absorbed through the gut lining. These peptides provide the body with amino acids that stimulate skin cells to produce more collagen and other key molecules, helping to maintain skin’s firmness and hydration.
Protecting Your Joints
The word “collagen” is derived from the Greek word kola, meaning “glue,” because it acts like the glue that holds the body’s tissues together. Rich in amino acids like glycine and proline, collagen plays a vital role in maintaining and repairing joints, bones, and tendons. Research published in the National Library of Medicine showed that athletes who took collagen hydrolysate supplements experienced reduced joint pain during activity and rest compared to those who took a placebo.
Enhancing Muscle Mass
Collagen contains arginine and glycine, amino acids that serve as building blocks for creatine, an important molecule for muscle growth. A study published by the International Society of Sports Nutrition found that older men who exercised and consumed collagen supplements after workouts gained more muscle mass than those who exercised without collagen.
What to Look for When Buying Collagen Supplements
When shopping for collagen, look for terms such as collagen peptides, hydrolysed collagen, or collagen hydrolysate. These indicate that the collagen has been broken down into smaller peptides, making it easier for your body to absorb. Collagen peptides typically come from marine or bovine (cow) sources and contain high levels of amino acids essential for skin, joint, and bone health. Type I collagen is often the most recommended because it’s the most abundant in the body and best for skin benefits.
Also, consider the source of the collagen — whether it’s derived from grass-fed animals or wild-caught fish — as this can affect quality.