Collagen Decoded: Everything You Need to Know About this Secret Ingredient for Healthy Ageing

What is Collagen?

As one ages, their skin undergoes natural changes which leads to a loss of elasticity, firmness, and vibrancy. This is unavoidable as the body begins to lose a very important type of protein, Collagen, which gives the skin the anti-sag look and keeps it healthy and firm. 

While there hasn’t been any invention yet that can completely stop the ageing process and help one look and feel youthful forever, fortunately there is a way to slow down all of these signs of ageing and that is with the help of collagen supplements which help promote a more youthful and brighter complexion.

Whether one is looking to reduce wrinkles, improve skin hydration, or enhance overall skin tone, the transformative power of collagen will help in achieving radiant and youthful-looking skin.

Collagen is the most abundant protein in the human body, comprising a significant portion of the skin, bones, muscles, tendons, and ligaments. Collagen is composed of amino acids, primarily glycine, proline, hydroxyproline, and arginine, which are essential for maintaining the integrity and function of connective tissues. Hence, collagen serves as a structural protein, providing strength, support, and elasticity to various tissues and organs.

Skin Elasticity and Firmness: Collagen in the skin helps maintain its elasticity, firmness, and hydration. It gives skin its smooth and youthful appearance, and plays a key role in wound healing and tissue repair.

Joint Health: Collagen is a crucial component of cartilage, the tissue that cushions joints and provides flexibility and support during movement. It helps maintain joint integrity and may alleviate symptoms of conditions like osteoarthritis. 

Bone Strength: Collagen forms the framework upon which minerals like calcium and phosphorus are deposited, contributing to bone density and strength. It helps maintain bone health and may reduce the risk of fractures and osteoporosis.

Muscle Function: Collagen provides structure to muscles, contributing to their strength, stability, and flexibility. It supports muscle growth, repair, and recovery after exercise or injury.

Hair and Nail Strength: Collagen supports the structure and growth of hair and nails, promoting their strength, thickness, and resilience.  

Understanding Collagen

Chemical Structure of Collagen

Collagen is a fibrous protein composed of amino acids, the building blocks of proteins. Specifically, it is made up of chains of amino acids such as glycine, proline, hydroxyproline, and arginine. These amino acids are arranged in a unique triple helical structure, giving collagen its characteristic strength and stability. This triple helix is formed by three polypeptide chains, which coil around each other in a rope-like fashion.

Abundance and Distribution

Collagen is the most abundant protein in the human body, constituting approximately 25% to 35% of the body's total protein content. It is found in various tissues and organs, including skin, bones, muscles, tendons, ligaments, blood vessels, cartilage, and the extracellular matrix. Different types of collagen are distributed throughout the body, each with specific functions and properties.

Types of Collagen:

There are over 28 different types of collagen identified in the human body, but these 5 types of collagen work together to maintain the structural integrity, elasticity, and functionality of various tissues and organs throughout the body.

1. Type I Collagen: Is the most abundant type of collagen in the human body. It forms the basis of skin, tendons, bones, and other connective tissues. It provides strength and support to these structures.
2. Type II Collagen: Is primarily found in cartilage, which is the smooth, rubbery tissue that cushions joints. It provides elasticity and shock absorption, contributing to joint flexibility and movement.
3. Type III Collagen: Is often found alongside type I collagen and plays a role in supporting the structure of organs, muscles, and blood vessels. It is particularly abundant in the walls of blood vessels and the intestines.
4. Type IV Collagen: Type IV collagen forms a mesh-like structure that provides support to the basement membrane, a thin, flexible layer that separates epithelial and endothelial cells from underlying tissues. It is essential for maintaining the integrity and function of tissues and organs.
5. Type V Collagen: Type V collagen is less common compared to other types but still plays important roles in various tissues, including the formation of cell surfaces, hair, and the placenta during pregnancy. It is often found in association with other types of collagen, contributing to the structural integrity of tissues.

Factors Affecting Collagen Production:

Several factors can influence collagen production and turnover in the body, including age, genetics, hormonal changes, dietary factors, lifestyle habits, and environmental exposures. Aging, in particular, is associated with a decline in collagen synthesis and an increase in collagen degradation, leading to changes in skin elasticity, joint function, and bone density.

Sources of collagen in food

Here are some collagen-rich food sources and an approximation of the collagen content in a single serving. The amount of collagen can vary depending on factors such as the specific food item, its preparation method, and serving size. 

1. Bone Broth (One cup,240 ml) - 6 to 12 grams of collagen
2. Gelatin (One tablespoon, about 7 grams) - 6 grams of collagen
3. Bone-in Meat - 2 to 4 grams of collagen
4. Fish with edible bones (depending on type of fish) - 1 to 3 grams of collagen
5. Egg Whites: Egg whites contain proline, an amino acid that is important for collagen production in the body.
6. Dairy Products: Dairy products like cheese and milk contain collagen and other nutrients important for collagen synthesis.
7. Leafy Greens: While not directly a source of collagen, leafy greens like spinach and kale contain vitamins and minerals (such as vitamin C and copper) that support collagen production in the body.
8. Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which is essential for collagen synthesis.
9. Berries: Berries like strawberries, blueberries, and raspberries are high in antioxidants, which help protect collagen from damage.

Benefits of Collagen:

Skin Benefits: Improved skin hydration and elasticity, educed wrinkles and fine lines, increased skin firmness and tone.

Benefits for Bones: Increased bone mineral density, reduced risk of osteoporosis.

Benefits for Joint Pain: Reduced joint stiffness and discomfort, improved joint mobility.

Boost Muscle Mass: Increased muscle strength and recovery, improved athletic performance.

May Promote Heart Health: Improved blood vessel health, reduced risk of heart disease.

May Improve Gut Health: Improved intestinal lining integrity, reduced symptoms of leaky gut.

Strengthen Your Hair and Nails: Thicker, stronger, and shinier hair, reduced hair breakage, stronger and less brittle nails.

May Help Maintain Brain Health: Improved cognitive function and memory, reduced risk of neurodegenerative diseases.

May Help Support Weight Loss: Due to increased feelings of fullness and reduced appetite.

Collagen Supplements:

Eating the right foods is a great way to boost collagen but collagen supplements can give you that additional support and help you get healthier and younger looking skin. Collagen powder

Like the one by Panchamrit is enriched with Anantmool, Manjistha and Haldi creating the ultimate combination to give you age-less, healthier, glowing skin from inside out.Crafted with an Ayurvedic blend of herbs along Hyaluronic Acid and Biotin, this Plant based Collagen Powder promotes healthier skin, hair and nails along with enhanced bone, joint and cartilage health. And is a great alternative for those with vegan or vegetarian diets or other dietary restrictions. Just dissolve one sachet in a glass of water daily and enjoy the delicious litchi flavour while giving your body a boost of natural, and all vegan collagen.

How collagen supplements work in the body

Digestion: When you consume a collagen supplement, it's broken down into individual amino acids in your digestive system.

Absorption: These amino acids are then absorbed into the bloodstream.   

Distribution: The body then distributes these amino acids to various tissues, including skin, bones, and cartilage.

Collagen Synthesis: Your body uses these amino acids, along with other nutrients, as building blocks to produce new collagen.

If you are looking for ways to incorporate collagen in your diet consider the following:

Eat collagen-rich foods: Like the ones mentioned above, eating a diet rich in bone broth, fatty fish (salmon), chicken with skin, egg whites, citrus fruit and berries.

Focus on protein sources: Beef, beans, lentils, dairy (for some).

Collagen Supplements: Of course including a collagen supplement is a great way to boost your daily collagen intake ensuring your skin, bones and joints stay healthier and younger for longer.

Safety and Considerations: Collagen supplements are generally safe, but consult your doctor with any concerns. Side effects might include digestive issues and allergic reactions. If you do face any side effects immediately stop using the product and speak with your healthcare provider. As always before starting any supplementation, discuss potential side effects and dosage with your doctor for effective and best results.

Collagen, the body's natural building block, plays a vital role in maintaining youthful skin, strong bones, and healthy joints. While our bodies produce collagen naturally, its production decreases with age. Incorporating collagen into your routine, whether through diet or supplements, can offer potential benefits for overall well-being.

Remember, while collagen shows promise, it's essential to maintain a balanced diet, engage in regular exercise, and prioritise adequate hydration. If you're considering collagen supplements, consult with a healthcare professional to determine the best approach for your individual needs.

By understanding the importance of collagen and making informed choices, you can take steps towards a healthier, more vibrant you.