......................................................................................................................................................
What Is It and What Is It
Good For?
Kerri-Ann Jennings, MS, RD
It
has important roles, including providing structure to your skin and helping
your blood clot.
In
recent years, it has gained popularity as a nutritional supplement and
ingredient in shampoos and body lotions.
But
what is collagen? And what is it good for? This article gives you a thorough
overview of this important protein.
What
Is Collagen?
Collagen
is the most abundant protein in your body, accounting for about a third of its
protein composition.
It's
one of the major building blocks of bones, skin, muscles, tendons and
ligaments. Collagen is also found in many other body parts, including blood
vessels, corneas and teeth.
You
can think of it as the "glue" that holds all these things together.
In fact, the word comes from the Greek word "kólla," which means
glue.
BOTTOM
LINE:
Collagen
is a protein that provides structure to much of your body, including bones,
skin, tendons and ligaments.
What
Does It Do in Your Body?
There
are at least 16 types of collagen. The four main types are type I, II, III and
IV.
Here's
a closer look at the four main types of collagen and their role in your body:
Type
I: This type accounts for 90% of your body's collagen and is made of densely
packed fibers. It provides structure to skin, bones, tendons, fibrous
cartilage, connective tissue and teeth.
Type
II: This type is made of more loosely packed fibers and is found in elastic
cartilage, which cushions joints.
Type
III: This type supports the structure of muscles, organs and arteries.
Type
IV: This type helps with filtration and is found in layers of your skin.
As
you age, your body produces less and lower-quality collagen.
One
of the visible signs of this is in your skin, which becomes less firm and
supple. Cartilage also weakens with age.
BOTTOM
LINE:
There
are at least 16 types of collagen. It's found throughout your body, providing
structure and support.
Nutrients
That Increase Collagen Production
All
collagen starts off as procollagen.
Your
body makes procollagen by combining two amino acids: glycine and proline. This
process uses vitamin C.
You
may be able to help your body produce this important protein by making sure you
get plenty of the following nutrients:
Vitamin
C: Large amounts are found in citrus fruits, bell peppers and strawberries.
Proline:
Large amounts are found in egg whites, wheat germ, dairy products, cabbage,
asparagus and mushrooms.
Glycine:
Large amounts are found in pork skin, chicken skin and gelatin, but glycine is
also found in various protein-containing foods.
Copper:
Large amounts are found in organ meats, sesame seeds, cocoa powder, cashews and
lentils.
In
addition, your body needs high-quality protein that contains the amino acids
needed to make new proteins. Meat, poultry, seafood, dairy, legumes and tofu
are all excellent sources of amino acids.
BOTTOM
LINE:
Four
of the nutrients that help produce collagen are vitamin C, proline, glycine and
copper. Also, eating high-quality protein gives your body the amino acids it
needs.
Things
That Damage Collagen
Perhaps
it's even more important to avoid the following collagen-destroying behaviors:
Sugar
and refined carbs: Sugar interferes with collagen's ability to repair itself.
Minimize your consumption of added sugar and refined carbs.
Too
much sunshine: Ultraviolet radiation can reduce collagen production. Avoid
excessive sun exposure.
Smoking:
Smoking reduces collagen production. This can impair wound healing and lead to
wrinkles.
Some
autoimmune disorders, such as lupus, can also damage collagen.
BOTTOM
LINE:
You
can help your body preserve and protect collagen by avoiding behaviors that
damage it. These include eating excessive amounts of sugar, smoking and getting
sunburned.
Natural
Food Sources
Collagen
is found in the connective tissues of animal foods. For example, it's found in
large amounts in chicken and pork skin.
One
particularly rich source is bone broth, which is made by boiling down the bones
of chicken and other animals.
Gelatin
is basically cooked collagen, so it is very high in the amino acids needed to
produce it.
But
there's debate over whether consuming collagen-rich foods actually increases
the levels in your body.
When
you eat protein, it's broken down into amino acids and then reassembled, so the
collagen you eat wouldn't translate directly into higher levels in your body.
BOTTOM
LINE:
Animal
products such as bone broth, gelatin, chicken skin and pork skin are very high
in collagen.
Benefits
of Collagen Supplements
These
have already broken the large protein down into smaller peptides, which are
more easily absorbed in the body.
There
aren't many studies on collagen supplements, but those that exist show promise
for benefits in the following areas:
Muscle
mass: A 2015 study in elderly men showed that a combination of collagen peptide
supplements and strength training increased muscle mass and strength more than
a placebo.
Arthritis:
Another study gave supplements to people suffering from osteoarthritis. They
experienced a significant decline in pain over the 70-day study, compared to
those who took a placebo.
Skin
elasticity: Women who took a supplement showed improvements in skin elasticity
in a 2014 study. Collagen is also used in topical treatments to improve the
appearance of skin by minimizing lines and wrinkles.
Some
alternative medicine practitioners also advocate using collagen supplements to
treat leaky gut syndrome.
BOTTOM
LINE:
According
to studies, supplemental collagen may help improve skin texture and muscle mass
and reduce osteoarthritis pain.
Safety
and Side Effects
So
far, there's not very reliable information on the safety or efficacy of
collagen supplements.
The
potential side effects of gelatin supplements include a lingering unpleasant
taste and sensations of heaviness and heartburn.
Also,
if you're allergic to the source of the supplement, then you could have an
allergic reaction.
BOTTOM
LINE:
There
are no substantial reports of side effects. However, you could have an allergic
reaction if you're allergic to the supplement source.
How
to Supplement
Collagen
peptide comes in a powder that can be easily incorporated into foods.
The
peptide form does not gel, so you can mix it into smoothies, soups or baked
goods without affecting the texture.
You
can use gelatin to make homemade jello or gummies. Check out some recipes here.
When
considering supplements, you should look for a high-quality source. Marine
collagen, which is made from fish skin, is also available.
BOTTOM
LINE:
You
can find supplements in pill or powder form. The powder can be easily added to
food.
Other
Uses
Collagen
has many uses, from food to medicine to manufacturing.
For
thousands of years, it was used to create glue. Today, it's still used to
create strings for musical instruments.
In
food, it's heated to create gelatin and used to make casings for sausages. In
the medical field, it's used as a filler in plastic surgery and as a dressing
for severe burns.
BOTTOM
LINE:
Collagen
has many uses, including as a dressing on burns and in making strings for
musical instruments.
Take
Home Message
Collagen
is an important protein that provides structure for many parts of the body.
Interestingly,
the foods and nutrients you eat can help your body make this protein.
Alternatively,
collagen supplements may be beneficial as well. Some preliminary studies show
that they may improve skin quality, muscle function and reduce the pain
associated with osteoarthritis.
KERRI-ANN IS A REGISTERED DIETITIAN NUTRITIONIST WHO EMPOWERS
PEOPLE TO MAKE HEALTHY CHANGES THAT LAST THROUGH WRITING, TEACHING AND NUTRITION
COACHING.
Kerri-Ann is skilled at
translating nutrition science into digestible nuggets of use-it-now
information. She writes feature stories and recipes for various clients
including Yoga Journal, FoodNetwork.com, WebMD, MensJournal.com, the Huffington
Post, Yahoo! Shine and Cooking Channel TV. While an editor at EatingWell Magazine,
she learned to repackage content across platforms. She has taught nutrition
classes, conducted cooking demonstrations and developed curricula for public
and private organizations, including the NYC Department of Health, Columbia
University, Cigna, City Harvest and Friends Seminary. She specializes in adult,
child and adolescent weight loss and wellness counseling.
Kerri-Ann holds a masters
degree in Nutrition Education from Teachers College, Columbia University, and
an undergraduate degree in English with a Writing concentration from Georgetown
University. She grew up in the New York suburbs, was a Brooklyn dweller for
several years and now makes her home in Seattle. She likes pretty much all
whole foods, but is partial to raspberries, coffee, black beans, pie and peanut
butter (not necessarily all in the same meal).
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