What Is Collagen and What Does It Do?

Collagen is the most abundant protein in the human body and forms the foundation of all structural tissues. From skin to bones, joints to blood vessel walls, it plays a critical role in the functioning of many systems. Making up about one third of all proteins in the body, collagen acts as a natural adhesive that holds the body together. However, the production of this valuable protein decreases with age, leading to the emergence of various health issues. For this reason, it’s important to maintain collagen levels both naturally and through supplementation. In this article, we’ll share detailed information about collagen.

What Is Collagen?

Collagen is a fibrous, tough, water-insoluble protein. It derives from the Latin words “colla” (glue) and “gen” (producing), emphasizing its role as a binding agent. It constitutes a large portion of the extracellular matrix in various parts of the body and provides tissues with strength, flexibility, and integrity by holding cells together.Collagen is a primary component of connective tissues and is involved in many biological processes such as tissue regeneration, wound healing, and joint functionality. Especially with aging, collagen production decreases, which can result in wrinkles, reduced bone density, and joint pain.

What Does Collagen Do?

Collagen gives flexibility and strength to the skin, bones, joints, and connective tissues. It reduces wrinkles in the skin, supports joint health, and strengthens muscle and bone structure. Since collagen levels decrease with age, supplementation can help protect these systems.

What Are the Types of Collagen?

There are more than 28 scientifically identified types of collagen, but the most common ones in the body are:

• Type 1 Collagen: Found in skin, bones, tendons, and connective tissues. It is the strongest type of collagen and makes up 90% of total collagen.
  
• Type 2 Collagen: The main component of cartilage tissue. It is the most important type for joint health.
  
• Type 3 Collagen: Found in blood vessels, internal organs, and muscles. It usually works in conjunction with Type 1.
  
• Type 4 Collagen: Found in the filtration systems of organs such as the kidneys.
  
• Type 5 Collagen: Found in the cornea of the eye, hair, and placenta.
  

Since different types of collagen have different functions, supplements that contain multiple types of collagen are generally considered more effective.

Which Foods Contain Collagen?

Collagen is found only in animal-based sources. The following foods are rich in collagen:

• Bone broth
  
• Chicken skin and cartilage
  
• Fish skin
  
• Beef, especially bone marrow
  
• Eggshell membrane
  

However, collagen in these natural sources has large molecules, making it difficult to break down during digestion and thus limiting its bioavailability. Therefore, collagen supplements are recommended, especially in older age or when there is increased need.

Why Is It Important to Take Collagen as a Supplement?

Collagen supplements are usually in the form of “hydrolyzed collagen peptides” (collagen hydrolysate). This form is produced by breaking down large molecules into smaller peptides, making it easily absorbable by the body.

Benefits of Using Collagen Supplements

• Skin health: Improved elasticity, reduced wrinkles, strengthened skin barrier
  
• Joint health: Reduced osteoarthritis symptoms, increased mobility
  
• Muscle and bone support: Prevents muscle loss, supports bone density
  
• Wound and tissue healing: Speeds up recovery especially after burns, ulcers, or surgeries
  
• Hair and nail quality: Increases strength and growth rate
  

Scientific studies show that a daily intake of 5–10 grams of hydrolyzed collagen yields effective results. Type 1 and 3 collagen are especially used for skin health, while Type 2 collagen is preferred for joint support.

Collagen Deficiency and Aging

Starting in your 20s, the body’s natural collagen production begins to slow down. Each year, collagen levels drop by an average of 1–2%. By the age of 50, levels can be reduced by half.This can lead to signs such as wrinkles, joint stiffness, and osteoporosis. In women, collagen loss accelerates during menopause. Likewise, athletes who engage in intense physical activity experience increased collagen breakdown. For this reason, collagen supplements are an important support in preventing age- and lifestyle-related health issues.

What Should You Look for When Choosing a Collagen Supplement?

• Should be hydrolyzed: For easier absorption, the molecular weight should be low (preferably around 2000 Daltons).
  
• Source should be clear: The origin (bovine, chicken, fish) must be trustworthy.
  
• Should not contain sugar or sweeteners: Additives like fructose can interfere with collagen synthesis.
  
• Should include supportive ingredients: Vitamin C, hyaluronic acid, zinc, etc., enhance absorption and synthesis.
  
• Should be certified and approved: Products with Ministry of Agriculture approval or halal certification are more reliable.
  

Other Nutrients That Support Collagen

The following nutrients help increase collagen synthesis:

• Vitamin C: Citrus fruits, peppers, broccoli, parsley
  
• Proline and glycine amino acids: Eggs, dairy, gelatin, cabbage
  
• Zinc and copper: Seafood, nuts, whole grains
  
• Antioxidants: Tocopherol (Vitamin E), resveratrol, selenium
  

For more on antioxidants:
https://www.conalt.com/tr/blog/antioksidanlar-nedir-sagliginiza-katkilari-nelerdir
A diet rich in these nutrients can enhance the effect of collagen supplements.

Frequently Asked Questions About Collagen

Conclusion

Collagen is a key structural protein for both aesthetic appearance and functional health. It plays a role in everything from skin health and joint function to muscle support and wound healing.By choosing high-quality, scientifically backed collagen supplements from the right sources, it is possible to delay the negative effects of aging and live a more active, healthier life.

Remember: Collagen is not a miracle, but when used correctly, it is a highly effective support. It is always recommended to consult a healthcare professional before starting any supplement.

Reference

Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006;22(11):2221-32.

Ricard-Blum S. The collagen family. Cold Spring Harb Perspect Biol. 2011;3(1):a004978.

Musayeva F, Özcan S, Kaynak MS. A review on collagen as a food supplement. Journal of Pharmaceutical Technology. 2022;3(1):7-29.