Collagen. In the beauty world, when it comes to reducing the effects of ageing on the skin and anti-ageing, it is impossible to ignore the protein that is said to tighten the skin and tissue and encourage muscles to grow. But what exactly is collagen, how do you use it and what is the hype about it?
Collagen is derived from the Greek word kólla (glue) and is a structural protein. As part of the connective tissue, it actually – as the name implies – holds our body structures together. Collagen is the most commonly found protein in the human body, accounting for over 30% of all proteins. As a basic structural protein, it provides the tensile strength of our connective tissue and can be found where form and firmness are required – in ligaments, tendons, cartilage, bones, dentistry, blood vessels, muscle and connective tissue and – naturally – in the skin. In skin, collagen is the main component, at around 80%. Together with elastin fibres, it tightens into a rubber band-like mesh structure that forms the skin’s inner corset. This support corset provides the skin with firmness and smoothness, and ensures that it regains its smooth contours after a hearty laugh.
Collagen is a structural protein found in many places in our bodies. Accordingly, its range of action is also far-reaching – from the skin to the connective tissue, bones, muscles and joints through to the vessels it plays an important role.
In the beauty world, a real hype around collagen has just erupted. This beauty nutrient is said to reduce the appearance of wrinkles and improve the elasticity and tone of the skin. But what is behind it? Collagen (Type I & Type III) is THE main component of our skin, at around 80%. Together with elastin, collagen forms the supporting corset that gives our skin and the underlying connective tissue firmness and elasticity. In addition, thanks to their ability to bind water, the collagen fibres plump and rehydrate the skin from within.
From the age of 25 onwards the body’s own collagen formation slows down, and in ageing skin collagen fibres become thicker and shorter, resulting in a loss of collagen type I and a change in the collagen species ratio. This results in a loss of stability of the deeper skin layers over the years, which is also reflected externally. The skin becomes slacker, wrinkles develop and the skin’s moisture decreases. This is precisely where collagen preparations come into their own, by supplying the nutrient from the outside in a targeted manner and thus strengthening the collagen structure again. Clinical studies have now also confirmed that targeted collagen intake can reduce the visible signs of natural skin ageing. Thus, the 12-week intake of 10 g hydrolysed fish collagen led to a 35% reduction in wrinkles compared to baseline. At the same time, the participants in the study reported a 23% increase in elasticity and a 25% increase in skin firmness compared to the placebo group.
Collagen not only helps smooth the skin on your face, it can also tighten your connective tissue. Like our skin, our connective tissue consists mostly of collagen (80%). Initial studies suggest that collagen can actually reduce skin dimpling in the thighs and buttocks, at least in the long term (6 months), thanks to its firming effect.
Research in clinical studies is first required in order to establish whether collagen can also help to achieve beautiful hair. The assumption that the structural protein could “tune” the beauty of our hair is – at least theoretically – not as far-fetched as it first might seem. After all, collagen provides not only the amino acids that our body uses to build hair protein, but the improvement of the skin could also lead to the strengthening of the hair root.
It’s not just the hearts of the beauty industry that have been won over by collagen. It has now become a secret tip in the fitness and health scene too. The structural protein is said to optimise regeneration after a workout and to encourage the muscles to grow. Initial scientific papers now confirm that there is more to the trend than just hot air. In one study, the targeted intake of collagen in combination with strength training promoted the development of fat-free mass (e.g. muscles, tendons) and an increase in muscle strength.
Collagen is also a major player in other structures of the musculoskeletal system. As an elementary component of cartilage (Type II), ligaments, tendons and bones (Type I), it helps to keep these body structures stable and healthy. Over the years, the body’s own collagen production diminishes and so, among other things, the resistance of the cartilage wanes. In order to counteract arthrosis, targeted intake of collagen can be useful. For example, studies suggest that the intake of collagen can help improve joint function and reduce joint pain and stiffness.
It is less commonly known that collagen also plays a role in the intestine. A good collagen supply contributes to an intact intestinal barrier and to the regeneration of the intestine.
No, collagen doesn’t make you put on weight. Weight is gained when you consume more calories than you burn, and collagen does not contain excessive calories. However, the structural protein – used correctly in combination with strength training – can help athletes to build muscle.
Collagen consists of long chains of amino acids. Formed by connective tissue cells, collagen contains 600 to 3000 amino acids, depending on the type. The amino acids proline, glycine and hydroxyproline are particularly common in these chains. The so-called polypeptide chains are also called procollagen. Three of each of these amino acid chains revolve around each other to form a triple helix, the tropocollagen unit. If several tropocollagen units join together, thin collagen fibrils are formed and thicker collagen fibres are formed through further aggregation. One can imagine this as a cable, in which individual fibres are twisted together into a thick bundle.
In the human body, there are a total of 28 different types of collagen, which differ in their composition, structure and function. The three most important collagens are type I, II and III.
| Occurrence in the body | Functions | Interesting facts | |
| Collagen type I | Skin, tendons, fascia, bones, vessels, teeth | Provides elasticity and firmness to skin, ligaments and tendons. Gives the bone stability and flexibility. | Is the most common type of collagen in the body. |
| Collagen type II | Vitreous body of the eye, intervertebral discs, 50% of all proteins of the cartilage | Gives the said structures their stability. | Is the main collagen of cartilage (80%). |
| Collagen type III |
Skin, cornea, internal organs, uterus, vessel walls |
Provides elasticity in said tissues. |
Often combined with type I collagen in the body. |
Collagen products that use collagen type I are ideal for beauty care of mature skin and also for preventive support of younger skin. In turn, collagen type II products are ideal for cartilage and joints.
From the age of 25 onwards the body’s own collagen production decreases by approximately 1.5% annually. This development is natural and not considered a collagen deficiency. However, certain lifestyle habits, an unhealthy diet, but also environmental factors and genetic predisposition can accelerate collagen degradation. Stress, alcohol, smoking, sugar, too much unprotected exposure to the sun (UV radiation), chronic illnesses and menopause can all lead to collagen depletion.
The age-related reduction in collagen synthesis and the collagen degradation caused by external factors (which we can influence) can become evident on the skin over the years. It becomes drier, thinner, loses firmness and elasticity and develops wrinkles. But our connective tissue also suffers from this development, our bones and cartilage become brittle, and tendons and ligaments lose their elasticity. All of this can manifest itself in weak connective tissue, painful joints and tendons and ligaments prone to injury.
If you want to improve your collagen supply, special foods and food supplements can be helpful. Collagen itself is an animal protein that is not found in plants. However, plant-based foods can provide building blocks for the body’s own collagen synthesis. Many collagen components or collagen itself are contained in quinoa, chia seeds, gelatine, bone stock, and fish and chicken, including the skin.
If you want to jump on the "collagen train", you will find a wealth of collagen products on the market. Whether powder, capsules, tablets or liquid variants – each pharmaceutical form has its advantages and disadvantages here. The advantage of powder and liquid variants is that they can effortlessly deliver higher collagen doses – these are now also available as flavoursome drinks. Collagen in tablet or capsule form is in turn odourless and tasteless.
Over the years, the body’s own collagen production begins to decline, leading to ever more visible changes. Targeted intake can start from the 25th year of age to combat the naturally occurring reduced production of collagen. More and more studies have now started to confirm that the targeted intake of collagen can actually contribute to the strengthening and maintenance of certain collagen-rich body structures (e.g. skin, joints). In order for the structural protein to work, the product used must contain either hydrolysed collagen or – even better – low molecular collagen peptides.
Hydrolysed collagen enters the small intestine when taken orally, where it is absorbed into the bloodstream in the form of small collagen peptides and free amino acids. These are distributed through the blood vessel network in the human body, especially in the skin. Another option is the intake of the amino acids glycine, proline and lysine, which are also called “pro-collagen” or “vegan collagen” in special combinations and are useful for the body’s own collagen synthesis.
Collagen can fundamentally be taken at any time of day. While some people take the active substance in the morning on an empty stomach, others in turn prefer an evening intake. Ideally, however, the time should be chosen so that the intake suits your own daily routine and at a regular time to ensure compliance, because long-term and consistent intake is important for the desired results.
The recommended daily dose may vary depending on the preparation and the reason for use. In order to improve skin hydration and elasticity and reduce facial wrinkles, 5-10 g collagen type I peptides (Naticol®) daily are usually recommended.
How long you have to take collagen for a visible or noticeable result depends on the reason for use. In order to achieve a positive change in the skin appearance, 8 to 12 weeks must generally be expected; initial improvements can be felt and become visible after only 2-4 weeks. For long-term effects, it should be taken over the long term.
Since there are no clinical studies on the targeted use of collagen during pregnancy and lactation, it should not be taken during this special time or only in consultation with the treating medical specialist.
During menopause, there is a major hormonal change in the female body. The internal change is also reflected in our external appearance. The decreasing oestrogen level leads to increased collagen and elastin degradation in the skin. At the same time, the content of plumping hyaluronic acid is steadily decreasing. These changes cause the skin to lose firmness and volume, contours to sag and wrinkles to appear. Targeted collagen intake can help mature skin return to a more youthful glow. Among other things, one study showed that the targeted 12-week intake of 10 g hydrolysed fish collagen (Naticol®) combats the visible signs of skin ageing. Wrinkles decreased (- 35%), the skin gained elasticity (+23%) and firmness (+25%).
Conclusion: Collagen is the superhero that holds our body together. Especially as we age and our body’s own collagen formation decreases, a highly bioavailable collagen preparation can help combat this natural course of things. High-quality collagen supplements can help restore a more youthful glow to the outside – especially the skin – and – incidentally – support the vitality of many body structures (e.g. muscles, cartilage, ligaments, tendons).
For visible or noticeable results, collagen should be taken over several weeks to months, depending on the reason for use. Initial improvements in skin texture can be seen after 2-4 weeks. Long-term intake is essential for sustainable results.
Collagen can generally be taken at any time of day. It is best to choose a time that fits well into your own daily routine so that you do not forget to take it.
Collagen is an essential structural element and can be found wherever elasticity and firmness are required – in other words: in the skin, connective tissue, but also in bones, muscles, tendons, ligaments, blood vessels and teeth.
In principle, anyone can consume collagen. However, people who have an allergy to fish and fish components must refrain from taking fish collagen. Products containing fish collagen are subject to labelling requirements and must therefore have the allergen clearly marked on the label. There are no studies on use during pregnancy and lactation, therefore consumption during this time is not recommended.
Taking collagen helps prevent the natural age-related decrease in the body’s own collagen production and the associated loss of elasticity and moisture in the skin. More and more studies have now started to confirm that the targeted intake of collagen can actually contribute to the strengthening and maintenance of certain collagen-rich body structures (e.g. skin, joints).
References:
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