Collagen is the most abundant protein for skin, joint and bone health in the human body. An average sized 70kg person holds about 2.3kg of it. We reach peak collagen production in our mid-20s. From here it diminishes by about 1-1.5% per year. By 80 we are at 25% of peak levels. As collagen production declines, there may be noticeable changes to our skin and gut health.
Collagen for Bone Health
Around 90% of the protein in bone is collagen, which provides structural support. Osteoblasts (specialised cells that synthesise new bone) make and secrete collagen which is then mineralised (hardened) primarily by calcium and phosphate together with magnesium, fluoride, sodium, potassium and trace elements.
Osteoporosis occurs as collagen reduces, causing brittle, fragile bones.
Vitamin D is another nutrient required by bones for health. Read more about Vitamin D here
Collagen for Joint Health
In cartilage collagen provides cushioning for joints. In the knee this occurs as articular cartilage covering the end of the femur (thigh bone), the end of the tibia (shin bone) and the inner side of the patella (kneecap). These three bones glide smoothly over each other when the knee moves, thanks to this articular cartilage.
Osteo arthritis (OA) is a painful inflammatory condition when the articular cartilage is damaged through wear and tear, injury and aging, and bone begins to rub on bone.
Collagen for Skin Health
In skin collagen provides strength hydration and elasticity. Primarily found in the dermis (middle skin layer) collagen forms a dense network supporting the structure of our skin – like a scaffold. Collagen supports elasticity, firmness, strength and resilience. Collagen is important for wound healing, helping to form new blood vessels and new skin. Collagen is involved in moisture retention for skin, and skin barrier function – protecting our skin from the environment.
Collagen for Tendon Health
In tendons, collagen connects muscles to bones. The biceps, a prominent muscle in the upper arm, is connected to bone via tendons at each end (at the upper/proximal end of the biceps and the lower/distal end). The upper ligament connects to the shoulder blade and the lower ligament connects to the radius (forearm). This connection between bone and biceps muscle enables us to bend our elbows, lift things, rotate the forearm and assists the shoulder in raising the arm forward.
Collagen for Ligament Health
In ligaments, collagen connects bones to each other. The medial ligament in the knee connects the femur bone to the tibia bone and provides support and stability of the knee.
Collagen for Blood Vessel Health
Collagen provides structure and support (a theme with collagen!), helping blood vessels to maintain shape, and integrity to support blood flow. Collagen allows blood vessels to expand and contract – think, exercise or temperature changes. Wound healing and clot formation also involve collagen.
Collagen for Hair and Nail Health
You guessed it – collagen provides structure and function to hair follicles and helps to nourish the hair. Collagen is involved in producing keratin which enhances the elasticity, strength and health of our hair.
Collagen supports the nail bed – where the new nail grows from, and as with hair, collagen supports keratin production – helping with flexibility and strength of nails.
Collagen for Gut Health
Collagen provides structure and strength, supports the mucosa (housing nerves and blood vessels), assists integrity and helps to prevent the passage of harmful toxins and other substances from entering the blood stream. Collagen for skin and gut health is involved in wound healing and nutrient absorption.
Organs
Collagen supports and enhances structure and function of all organs
Eyes
Collagen aids the structure, transparency and strength of the eye. Collagen provides strength to the cornea and helps maintain its transparency – allowing light to pass through to the retina. The sclera (white) surrounding the eye is supported by collagen, protecting the internal eye from injuries. Collagen is in the vitreous body (jelly in the eye), aiding as a shock absorber to protect the inner eye from damage. The lens and conjunctiva also contain collagen.
Collagen Types and Their Uses in the Body for Skin and Gut Health
Type I: skin, tendons, ligaments, vascular, organs, bone, cornea, fibrocartliage
Type II: articular cartilage, eye vitreous humour, intervertebral discs
Type III: in skin (~15%)[1], blood vessels, internal organs
Type IV: skin and endothelial cells, kidneys, inner ear
Around 28 different collagen types have been identified in total.
Collagen Supplements for Health
Regular consumption of hydrolysed collagen has been shown to reduce and prevent joint pain, bone density loss, skin aging[2] and improve skin elasticity[3]
A significant reduction in joint pain and increased muscle elasticity was seen after taking hydrolysed collagen type II [4]
Bioactive peptides are a form of hydrolysed collagen that are specifically targeted to an area such as joint health.
Collagen Dose – How Much to Take?
You should start to experience benefits with 10g or more of hydrolysed collagen per day [5]
References
[1] Reilly DM, Lozano J. Skin collagen through the lifestages: importance for skin health and beauty. Plastic and Aesthetic Research. 2021; 8: 2. http://dx.doi.org/10.20517/2347-9264.2020.153
[2] Figueres Juher, T., & Basés Pérez, E. (2015). REVISIÓN DE LOS EFECTOS BENEFICIOSOS DE LA INGESTA DE COLÁGENO HIDROLIZADO SOBRE LA SALUD OSTEOARTICULAR Y EL ENVEJECIMIENTO DÉRMICO [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. Nutricion hospitalaria, 32 Suppl 1, 62–66. https://doi.org/10.3305/nh.2015.32.sup1.9482
[3] Ito, N., Seki, S., & Ueda, F. (2018). Effects of Composite Supplement Containing Collagen Peptide and Ornithine on Skin Conditions and Plasma IGF-1 Levels-A Randomized, Double-Blind, Placebo-Controlled Trial. Marine drugs, 16(12), 482. https://doi.org/10.3390/md16120482
[4] Chen, C. C., Chang, S. S., Chang, C. H., Hu, C. C., Nakao, Y., Yong, S. M., Mandy, Y. L. O., Lim, C. J., Shim, E. K., & Shih, H. N. (2023). Randomized, double-blind, four-arm pilot study on the effects of chicken essence and type II collagen hydrolysate on joint, bone, and muscle functions. Nutrition journal, 22(1), 17. https://doi.org/10.1186/s12937-023-00837-w
[5] Harvey, C. (2021, February 10). All you need to know about collagen supplementation. CLIFF HARVEY. https://cliffharvey.com/all-you-need-to-know-about-collagen-supplementation/