WHAT IS COLLAGEN?
The science to help you understand collagen and decide for yourself if you need a collagen supplement.
Collagen is the hottest supplement going around right now. Health gurus, coaches, and influencers are all spruiking its benefits. Like all supplements, knowing whether it is right for you can be challenging, and wading through the literature is not necessarily on your to-do list.
The world of supplements can be muddy, there are a lot of grey areas and a lot of ‘may’, ‘might’, and ‘maybes’ in the lists of benefits. In addition, not all supplements are made equal and despite what their website might say, not all companies have your health at heart.
Fortunately, collagen is one supplement that does have a growing amount of positive research behind it and much of it is scientifically backed as opposed to manufacturer funded. But, all supplements are just that – supplements.
As a general rule, your body will use what it needs and discard the waste, so supplements are usually only helpful and worth the money if you are in a deficit of the given protein, mineral, or vitamin. In the case of collagen, there has been some positive research that suggests the body may utilise extra available collagen particularly as we age.
Given that collagen production degrades in both quality and quantity from as young as 20 years old, it may be worth adding some to your regime. Keep in mind though, that there are still some loud and reasonably sound arguments against collagen supplements having any efficacy at all.
Knowledge is power, so in order to give you the power to make the right choice for you, we will dive into some anatomy and physiology to understand exactly what collagen is and what it does for your body. A follow up article will explore how you can get more collagen, and how to choose the best collagen for you.
What is Collagen?
Collagen; derived from the greek word ‘Kolla’ meaning glue.
Collagen is a protein that ‘glues’ our body together. It provides structure and support and gives the body shape and form.
What is Protein?
Most of us understand protein as a basic macronutrient along with fats and carbohydrates. Proteins are actually critical to the human body and do most of the work within the cells to keep organs and tissues functioning.
Proteins are made from amino acids. There are twenty amino acids in the human body that combine to form numerous proteins. Individual proteins perform an array of different tasks:
Antibodies — proteins that fight infections from viruses and bacteria.
Enzymes — proteins that create the chemical reactions in cells and help new molecules to form in the body.
Messenger proteins – transmit signals throughout the body, such as hormones.
Proteins – provide structure and support for cells.
Proteins – that transport atoms and molecules throughout the body.
The human body cleverly creates proteins by linking amino acids together with peptide bonds to form a polypeptide chain. Multiple polypeptide chains then weave, fold, and twist around each other to form 3D shapes known as proteins.
The Structure of Collagen
In the case of collagen, the amino acids glycine, proline, and hydroxyproline are linked to form a polypeptide chain, three chains then twist around each other to form the triple helix shape of collagen. The triple helices then group together to form fibrils or strands, the fibrils come together to form fibres. Much like a rope, each additional strand adds strength to the fibre.
Collagen is the most abundant protein in the human body, up to one-third of the body's total protein is collagen. It is found in all of the structures that give the body form including bone, muscle, cartilage, connective tissue, and skin. Collagen makes up 80% of the dry weight of our skin and is essential for healing and repair.
There are at least 16 types of collagen in the human body. Each type is arranged slightly differently depending on the required function. Most of the collagen in our body is Type I, II, and III.
For example:
Type I collagen fibres have enormous tensile strength, hence they are found packed together tightly in parallel bundles in the tendons.
Type II collagen fibres are found in cartilage arranged randomly within a viscous matrix. This arrangement allows for compressibility within the joints.
Why Such a Focus on Collagen?
Collagen degrades in both quality and quantity starting from the age of 20, by 80 we have lost up to a staggering 75% of collagen compared to our youth. We produce about 1% less collagen each year after 20 years of age and each year the quality of that collagen reduces. At around age 40, we not only produce less collagen but we start to actively lose collagen at a rate of 1% per year, and it shows, usually on our faces.
Where Does Collagen Come From?
The body gathers the required amino acids from our dietary intake to build collagen. Collagen is also found in animal products that contain connective tissue such as tough cuts of red meat and also in the bones and skin of fresh and saltwater fish.
Accessing this type of collagen and easily adding it to our diet has facilitated the rise in the popularity of bone broths. Broths use prolonged low heat to break down the collagen into its smaller peptide chains so it can be absorbed by the gut.
This same process occurs when digestive enzymes attack collagen consumed in whole meat and fish. However, once broken down, there is no way to determine if or where the peptides or amino acids will be used, the body will distribute them to wherever it needs more protein (Remember, proteins build all sorts of things, not just collagen).
There is limited research showing a direct link between consuming collagen containing foods and increased collagen levels in the body however, such foods should be included in a balanced healthy diet regardless of collagen uptake.
Collagen can also be consumed as supplements either as whole collagen or collagen peptides. As with dietary collagen, whole collagen supplements must first be broken down in the gut before being rebuilt elsewhere in the body. Collagen peptides or hydrolysed collagen does not require this step and is therefore more easily absorbed into your system.
Taking Control of Collagen Degradation
Who would have thought all of those healthy lifestyle behaviours we all know and love also help to reduce the rate of collagen degradation or more accurately, the bad behaviours increase the rate of degradation.
Smoking – damages both the collagen and elastin in the skin. Nicotine induces metallo-proteinase MMP-1, an enzyme directly res ponsible for collagen degradation.
UV Exposure – UV doesn’t directly damage collagen but like nicotine, it activates MMP-1.
Eating too much sugar and refined carbs – sugar attaches to proteins to form advanced glycation end products. These molecules damage nearby proteins and cause collagen to become weak, dry and brittle.
Do You Need Collagen Supplements?
Well, that depends on whether you are getting enough collagen or the building blocks of collagen in your diet. If the answer is no, or you are not sure, then a collagen supplement is an easy and relatively benign addition to your daily regime. Given that we naturally lose collagen as well as reduce the amount we make, and that there is evidence to support the hypothesis that the body will utilise additional available collagen, it makes sense to have plenty of stock on hand within your system.
Explore more about Collagen at FitHer Expo, Australia’s largest women’s health, wellness and fitness expo in Sydney on 7-8 October, 2023.