Collagen

What is it?

Collagen is the most abundant protein in the body, accounting for approximately 30% of total protein.

Three amino acids make up collagen. These include proline, glycine, and hydroxyproline. These group together to form small and slender fibers that create what looks like a triple helix. In order to make the triple helix, the body requires vitamin C, zinc, copper, and manganese.

There are actually different kinds of collagen, specifically 28 different types. They differ in how the molecules become assembled, components of cells that are added, and where they are utilized in the body. Types IV and V are the ones found in the skin and hair.

What does it do?

Collagen is the main building block for the body’s skin, muscles, bones, tendons, ligaments, and connective tissues. Because of that, it’s responsible for giving structure and strength to these parts of the body as well as support. It can also be found in blood vessels, organs, and the lining of the intestine.

More specifically, collagen:

• helps fibroblasts to form in the dermal layer of the skin, which helps new cells form

• because of that, it plays a role in replacing dead skin cells

• provides a protective layer for the organs

• provides structure, strength, and elasticity to the skin

• and plays a role in helping blood to clot.

How is it used?

Collagen has a wide range of uses in medicine and the beauty industry. The collagen used in the medical or beauty industry usually comes from human, cow, pig, or sheep sources. It's uses include:

• dermal fillers

• dressing wounds

• gum disease

• and regeneration of tissues like nerves and blood vessels.

What happens to collagen as people age?

With age, unfortunately the body tissue’s ability to regenerate decreases, and more collagen is broken down than is produced. After menopause, women experience a significant reduction in collagen. Everyone will likely experience a reduction in collagen after age 60.

Collagen cannot be measured in a blood test, however outward signs of collagen decreasing include:

• sagging, wrinkled, or crepe-y looking skin

• eyes or facial features that appear sunken in

• muscle atrophy or weakness

• less flexibility in joints, tendons, and ligaments

• joint pain, osteoarthritis

• decrease in mobility

• thinning of the gastrointestinal tract lining leading to GI issues

• and challenges with blood flow.

Aside from aging however, there are things that can damage the body’s level of collagen, and its ability to produce collagen. These include:

• eating a poor diet with too many refined carbohydrates and sugar

• too much sun exposure (UV light)

• smoking

• genetics

• nutritional deficiencies

• alcohol intake

• lack of sleep

• stress

• and a poor exercise routine.

In addition, autoimmune diseases like Lupus, Rheumatoid Arthritis, and Scleroderma may damage collagen. Also, conditions like Ehler’s-Danlos Syndrome and Osteogenesis Imperfecta have been shown to exhibit errors in collagen production.

How can the loss of collagen be slowed?

Based on the above contributors, doing the opposite would be ideal to slow the loss of collagen. These would include:

• limiting exposure to direct UV light

• avoiding smoking and second-hand smoke

• eating a well-balanced diet (e.g., Mediterranean)

• exercising at least 5 days a week for 30 minutes each day (research shows exercise may slow down the cellular activity associated with aging)

• consider decreasing alcohol intake

• taking an inventory of sleep hygiene and making changes if needed.

• and finding ways to control and manage stress (yoga, meditation, Qigong/Taichi) – research shows that chronically high levels of cortisol can decrease collagen production.

Can collagen be obtained through diet?

In foods, collagen is found naturally in those of animal origin, like meat and fish which contain connective tissue. It’s important to note however that collagen cannot be absorbed by the body in its whole form. The body must break the collagen protein down into its amino acid form, and then the amino acids are distributed wherever in the body they are needed. So, eating collagen-rich foods will not result in direct higher levels of collagen in the body.

Both animals and plants however, contain the materials that the body needs in order to produce collagen. These include:

• Proline: amino acid found in mushrooms, asparagus, cabbage, peanuts, fish, wheat, meat, and egg whites

• Glycine: amino acid found in red meat, turkey, skin of both chicken and pork (although due to the nutritional make-up of the skin it is recommended to not eat that regularly), peanuts, and granola

• Vitamin C: found in fruits like oranges, strawberries, broccoli, bell peppers, potatoes, and Brussels sprouts

• Copper: found in shitake mushrooms, liver, lobster, oysters, leafy greens, nuts & seeds, tofu, and dark chocolate

• Zinc: found in red meat, oysters, poultry, pork, nuts, beans, chickpeas, broccoli, green leafy vegetables, whole grains, and milk products.

Eating a diet with a variety of foods, including those listed above, may support collagen production and status in the body.

In addition, bone broth and gelatin are touted as good sources of collagen. However, the same rule applies, and the body will use the amino acids from these foods however it deems fit. It’s also important to note that the amino acid content of bone broth will be highly variable between batches.

What about collagen supplementation?

Collagen supplementation has boomed over the past several years, owing to the claims that collagen is the proverbial fountain of youth and can keep hair, skin, and nails healthy and appearing young. The global collagen supplements market was valued at USD 1.99 billion in 2021 and is expected to grow at a 5.5% compound annual growth rate (CAGR) between 2022 and 2028. This market is huge.

Pills and gummies make up the majority of the market with powder expected to register the highest growth. It’s also an ingredient in creams and serums within the skin care industry. But do these products actually work?

Collagen, as a molecule, does not exist on the surface of the skin, but deeper down. Also, the fibers of collagen are too large to penetrate the surface of the skin. (This is where microneedling and/or derma-rolling may come in handy).

Supplements containing collagen are believed to be more easily absorbed by the body and often contain components which support collagen synthesis such as amino acids, vitamin C, zinc, and biotin. However, research on the effect of collagen supplementation, especially in humans, is limited.

There have been some studies that have shown that collagen improved skin elasticity. Other studies have found that it may improve joint mobility and decrease joint pain.

The concern with these studies however is that potential conflicts of interest exist. Most, if not all, of the research on collagen supplementation is performed by the supplement industry, which will benefit if their studies prove positive. This makes it challenging to determine if the supplement actually works and if it’s worth the expense.

In addition, because of where the collagen in supplements comes from (the bones, skin, and tissue of animals) it is at risk of heavy metal contamination. In 2020, the Organic Consumers Association and Clean Label Project tested just shy of 30 top-selling collagen brands on Amazon and found that many of them contained measurable levels of arsenic, lead, mercury, and cadmium.

As the FDA does not regulate supplements with a high level of scrutiny, it is up to the consumer to decide if what they’re taking is worth it.

What about collagen peptides?

Because collagen needs to be broken down prior to it being absorbed, many collagen supplements are now sold in peptide form. These are essentially hydrolyzed proteins which have been broken down into their smaller components (amino acids), that are more easily absorbed.

Regarding skin care products with collagen peptides, research has not supported the ability of the peptides to penetrate the skin, unfortunately. And when it comes to the dietary supplements, the peptide form of collagen protein may be more easily absorbed, but the research to support its effectiveness to meet label claims is weak, at best.

In addition, the peptides form will still contain the same risk of contamination, and the body will end up using the peptides wherever they may be required be it for collagen production or another form of protein.

Bottom line

Ultimately, each consumer must decide for themselves, based on the knowledge at hand, as to whether collagen supplements are worth it. Keep in mind however that the research is not there to support the label claims of supplements on the market, supplements are not reviewed by the FDA for safety or effectiveness before entering the market, and the body will use the collagen/peptides/amino acids wherever they are needed, which may not be to produce more collagen.

What is the ideal thing to do? Follow the recommendations above on how loss of collagen can be slowed, and choose to eat a well-balanced diet, with a variety of different foods, that the body can use to build its own collagen stores.

References

Cleveland Clinic. (2022, May 23). Collagen. Retrieved from https://my.clevelandclinic.org/health/articles/23089-collagen

Grand View Research. (n.d.). Collagen Supplements Market Size, Share & Trend Analysis Report By Form (Pills & Gummies, Powder, Liquid/Drinks), By Distribution Channel (Pharmacy, Online Store, Specialty Store), By Region, And Segment Forecasts, 2022 – 2028. Retrieved from https://www.grandviewresearch.com/industry-analysis/collagen-supplement-market-report

Harvard T.H. Chan School of Public Health. (n.d.). Collagen. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/collagen/

Labdoor.com. (n.d.). https://labdoor.com/

Paul, K. (2020, May 14). Consumer Beware: These Popular Collagen Supplements Contain Heavy Metals. Organic Consumers Association. Retrieved from https://www.organicconsumers.org/blog/consumer-beware-these-popular-collagen-supplements-contain-heavy-metals