What Is Collagen and What Does It Do?
Proteins are the basic building blocks of all tissues and organs. The most abundant protein in our body is collagen; in fact, one third of our body proteins is collagen. Collagen is a fibrous protein found in human tissues and produced by cells. Present in almost every organ, especially bone, skin, muscle, tendons and ligaments, as well as the eyes, teeth and blood vessels, collagen acts like a glue holding all these tissues together. It gives tissues, organs and structures elasticity, resistance, freedom of movement and vitality; its main task is to strengthen connective tissue and preserve the integrity of the body. Collagen is also found in the lining of the intestines, so it matters for digestive health, and it gives the skin elasticity and firmness. Collagen loss that increases with age causes joint problems, cellulite concentrated on the legs and hips, and skin wrinkles.
With adequate collagen: the skin becomes more elastic, wrinkle formation slows and surface cracking is prevented; collagen reduces the body fat layer and protects heart health; it regulates the digestive system and repairs the intestines; it has a protective effect on corneal health; it strengthens bones and increases their density; it prevents joint pain; and through the glycine it contains it protects the liver.
How Many Types of Collagen Are There?
There are at least 16 known types of collagen in the human body, in different densities in different tissues. Types 1, 2, 3 and 10 make up 80-90% of our collagen.
Type 1: the most abundant, making up 90% of body collagen. Found in organs, ligaments, tendons and skin, it supports bone, gives skin firmness and elasticity, holds tissues together and heals wounds.
Type 2: makes up 60% of the collagen forming joint cartilage. It helps cartilage formation in connective tissue and is useful in coping with age-related joint pain and arthritis symptoms.
Type 3: a main component of the extracellular matrix forming our organs and skin; it is effective in forming the heart, blood vessels and blood tissue, and in giving skin elasticity and firmness, supporting muscles, organs and arteries.
Type 4: forms the surfaces of the digestive and respiratory organs and is found in the deep layers of the skin, important in forming the layer surrounding muscle, fat and organs.
Type 10: takes part in joint cartilage and new bone formation, healing fractures and repairing synovial joints.
How Does Collagen Change Over the Years?
After age 30, collagen production drops by about 1-2% a year, and by age 40 we lose 10-20% of our collagen. So as we age it may be necessary to support production and reduce loss through various forms of collagen supplementation. The decline in the amount and quality of collagen with age produces the visible signs of aging: the skin loses elasticity and firmness, cartilage and bones weaken, and cartilage, muscle and bone loss accelerate. Staying away from factors that reduce collagen and taking appropriate supplements can counter these negative effects.
How Can We Support Our Skin Collagen During Aging?
To support collagen, which declines after our 20s, first stay away from the factors that reduce it:
- Smoking damages collagen (and almost every organ), so quitting smoking is the most important step.
- Uncontrolled, excessive sun exposure damages collagen; avoid the most active sun hours and reapply suitable sunscreen at regular intervals.
- Sugar prevents collagen from repairing itself, so remove sugar and refined products; meet carbohydrate needs from unrefined grains.
- Regular exercise, organizing eating habits (with professional dietitian support if needed), minimizing stress, regular sleep and reducing alcohol are all very important.
Second, adopt a healthy, balanced diet that supports collagen synthesis. Collagen is synthesized in the body by combining the amino acids glycine and proline into procollagen, the precursor of collagen; vitamin C plays a role in this synthesis. Ascorbic acid (vitamin C) is important in elastin and collagen synthesis, protects skin from UV damage and reduces free-radical damage, so eat enough fresh fruit and vegetables.
Proline is abundant in eggs, wheat, dairy, mushrooms, asparagus and cabbage. Glycine is found in chicken skin and beef, especially in the gelatin in meat. Bone broth made by boiling animal meat contains a significant amount of gelatin (cooked collagen), rich in the amino acids that form collagen, so it is very effective in supporting synthesis.
Copper, involved in collagen synthesis, must also be consumed in sufficient amounts; good sources include organ meats, sesame, cocoa, nuts and dried legumes. Anthocyanidins in red fruits such as cherries, blackberries and raspberries, and vitamin A in many plant and animal foods, also support collagen production. Eating beef, lamb and poultry 3 times a week, plus regular eggs, provides the needed amino acids. Eating fish, especially salmon, is also important for collagen.
Beans trigger hyaluronic-acid production, a substance with high moisture-holding capacity that brings vitality to the skin, improves fine lines and boosts elasticity and collagen synthesis. Garlic increases collagen production in joints and skin and contains taurine and lipoic acid that help repair damaged collagen fibers. Soy contains genistein, a natural plant hormone that increases collagen production, plus antioxidants that protect and firm the skin. Red fruits (apple, orange, sour cherry, strawberry) and red vegetables (beet, red pepper, carrot, red potato) are anti-aging foods that support collagen; the lycopene in them increases collagen production and prevents DNA damage in cells. Vitamin A not only increases collagen production but also slows the breakdown of collagen and elastin; get extra from raw carrots, melon, spinach, apricot, broccoli and baked sweet potato. Avocado oil is rich in plant sterols, vitamin E and omega-3, increases collagen production and suits dry, damaged skin. Omega-3 fatty acids provide an ideal environment for collagen production; find them in cold-water fish like salmon and tuna, and in cashews, walnuts, almonds and flaxseed.
What Should Collagen-Support Skincare Products Contain?
Using age- and skin-appropriate products that support collagen synthesis is important. Products containing vitamin C, vitamin A, hyaluronic acid, alpha-hydroxy acid, coenzyme Q10 and vitamin E are highly valuable. Using such skincare, or having suitable forms applied professionally via mesotherapy (injection into the middle skin layer) or chemical peels, triggers collagen synthesis and delays aging, reducing existing wrinkles, brightening skin tone, increasing elasticity and deeply hydrating for an anti-aging effect. Note: collagen creams actually mean creams that support collagen production and prevent aging signs; “collagen creams” should bring to mind products with ingredients that trigger collagen production, not creams containing collagen itself. Collagen-containing products are also now used in shampoos and hair-care products to strengthen hair.
Which Professional Treatments Trigger Collagen Synthesis?
- Moisture injections (non-filler hyaluronic acid): hyaluronic-acid moisture injections done 2-3 times a year in appropriate doses noticeably delay skin aging.
- Purified DNA injections: moisturize and nourish under the skin and also trigger collagen production.
- Chemical peels: peels with neutralized acids (especially fruit acids) cleanse the skin, brighten tone, increase moisture capacity and trigger collagen synthesis.
- Carbon peeling: applied with laser systems, it triggers collagen synthesis with mild, controlled heat; painless, needle-free and with immediate return to social life.
- Filler hyaluronic acid: effective by triggering collagen synthesis; avoiding exaggerated results and using appropriate doses in appropriate areas raises the success rate.
- Stem cell therapy: a skin sample taken from the person is multiplied in the lab with growth factors from their own blood over about 4-5 weeks, then re-injected.
- IPL technology: broad-spectrum light stimulates without damaging under the skin and increases new collagen formation; non-aggressive, needs no anesthesia, brightens the skin and allows immediate return to social life.
- Dermapen: controlled damage to the skin surface triggers collagen synthesis; collagen-triggering solutions used alongside increase its effectiveness.
- Microneedle and non-needle radiofrequency: create controlled microdamage in the tissue to trigger collagen synthesis.
- Fractional laser: with controlled microdamage, triggers collagen synthesis in a short time and few sessions, successfully treating advanced wrinkles.
- Thulium laser: this FDA-approved laser opens 100-micron micro-channels in the skin and infuses nanoparticle Lasemd ampoules (vitamin C, retinol, tranexamic acid, resveratrol, stem cells) chosen for the person, combining the laser collagen-triggering effect with the antioxidant, anti-aging and brightening effect of the products.
Which Collagen Type and How Much Should You Use?
Supplements come as tablets, capsules, powder, liquid and even gummies, but they must be used consciously and under expert supervision, because different collagen types have different roles.
- Skin is 70% type 1 and 3 collagen, so for skin, hair and nails choose type 1 and 3 mixtures, especially type 1. Tendons are 100% type 1 and 3, so for tendon support type 1 and 3 mixtures also make sense. Joint cartilage is 60% type 2, so type 2 is appropriate for joint cartilage.
- Dose also affects results. Ideally use hydrolyzed peptide collagens at doses above 2-2.5 g; with natural collagen powders/pills aim for 6-10 g a day.
- For better absorption and bioavailability, choose low-molecular-weight collagens (around 3000 daltons); very high-molecular-weight collagen is poorly absorbed.
- Prefer collagen hydrolysate and peptide collagens over collagen, gelatin or bone powder, with a minimum of 2500 mg.
When taken as a supplement, collagen is first broken down in the digestive system into amino acids, which enter the blood. To gain more benefit, hydrolyzed collagen (a more broken-down form) supplements were developed; hydrolyzed peptide collagens and liquid forms are ideal for bioavailability. In one study, taking 1 g a day for 12 weeks reduced skin dryness by 76% and fine lines by 12%, improved skin blood flow and increased collagen by 6%.
Fish-sourced collagen is more successful on skin and often recommended, because it has a smaller molecular size that improves absorption (those with shellfish allergy should be careful); for bones and joints, bovine sources are more valuable. Fish contaminated with heavy metals like mercury are not suitable. Alongside collagen, vitamin C and hyaluronic acid matter as key molecules in its synthesis, and glutathione cures, coenzyme and alpha-lipoic-acid injections maximize the effect. Since collagen synthesis declines after the 30s, it makes sense to start supplements then: two 3-month cures a year between ages 30-50, and three 3-month cures a year over 60. It is very important to consult a doctor before starting collagen supplements, especially for pregnant or breastfeeding women, those allergic to seafood, beef or chicken, and diabetics.