What is collagen? Why is it used?
Today, many people who aim to support the health of the skin, joints and hair use collagen supplements on a daily basis. Collagen is the most abundant structural protein in animals. It forms the structure of our cells and tissues. There are 28 known types of collagen, and type-1 collagen makes up 90% of the collagen in the human body. Collagen is mainly composed of amino acids glycine, proline, hydroxyproline. It is found in connective tissue, skin, bones, cartilage. It provides structural reinforcement to tissues and plays a valuable role in cellular processes. Connective tissue cells called fibroblasts produce and protect collagen. As people age, their collagen breaks down, fibroblast function deteriorates and collagen production slows down. These changes, together with the loss of another structural protein called elastin, lead to signs of aging such as sagging and wrinkles on the skin.
As you age, your collagen production naturally decreases. In addition, collagen is broken down and distributed more loosely. These changes lead to the characteristic signs of aging, such as wrinkles and dry and sagging skin. The integrity of collagen in the skeletal system also decreases with age, leading to a decrease in bone strength. Some diet and lifestyle factors can also slow down the production of collagen and accelerate its breakdown. For example, cigarettes cause wrinkles and loss of elasticity as it disrupts the structure of collagen. In addition, studies have shown that processed foods and added sugar can cause premature aging by contributing to the process called glycation, which reduces the cycle of collagen. Too much sunlight can also negatively affect collagen production and cause premature aging.
What are the food sources containing collagen?
The best food sources for collagen are animal sources. To give an example of collagen-rich foods are animal bones, meats and skins. In addition, since our body synthesizes collagen from amino acids, we can support our collagen production by increasing our protein intake with foods such as eggs and beans.
Apart from amino acids, our body also needs the dietary components required for collagen production. For example, vitamin C is required for collagen synthesis. For this reason, when we do not take enough vitamin C, collagen production may be impaired. In order to avoid this situation, consuming foods such as citrus fruits, peppers and greens that contain plenty of vitamin C is based on collagen production.
What should we pay attention to when taking collagen supplements?
Beginning in our mid-20s, we lose about 1 percent of the body’s collagen each year. Collagen is not absorbed through the skin. Type1-Type 3 collagen can be used for skin health, and type 2 collagen can be used for joint health. The recommended daily dose is in the middle of 2500mg – 10,000mg. Artifacts with a molecular weight of less than 4000 daltons should be preferred for high absorption. Hydrolyzed collagen is more bioavailable. Flavored supplements may contain sweeteners. Those sweetened with stevia are more preferable than those containing sweeteners such as sucralose and acesulfame-K. Pregnant and lactating individuals and individuals with any chronic disease are recommended to consult their physician before starting to use.
