Collagen is a type of protein that may not be associated with muscle building, but it is an important protein for the body. Collagen benefits include providing structure, support or strength to your skin, muscles, bones and connective tissues. Collagen is the most abundant protein in the body comprising almost 30% of protein in the body.
In this blog, we will understand the importance of collagen, the types of collagen, the benefits of collagen and how to increase collagen in the skin.
What is Collagen?
Collagen is a protein that is the primary building block of your body’s skin, muscles, bones, tendons and ligaments, and other connective tissues. Collagen is made up of amino acids like glycine, proline, and hydroxyproline. There are different types of collagens that perform multiple functions in the body. However, as we age collagen levels in the body starts to decline hence collagen supplements are recommended (1).
Types of Collagen?
There are 5 most important types of collagen. Let’s understand them:
Type 1 – It is the most common type of collagen with 90% of the body’s collagen is type 1 collagen. It is responsible for providing strength and structure to your bones, tendons, skin, and ligaments.
Type 2 – This type of collagen helps to improve joint health and is mostly found in cartilage.
Type 3 – Type 3 collagen helps to build muscles, arteries and organ tissues.
Type 4 – It is found in the skin layers. Type 4 collagen helps to maintain healthy skin
Type 5 – This type of collagen is found in the placenta, the cornea of your eyes, and some layers of the skin.
Collagen Rich Foods
Collagen rich foods include:
- Bone broth
- Chicken
- Egg whites
- Tomatoes
- Fish
- Berries
- Broccoli
- Whole grains
What are the symptoms of collagen deficiency?
- Fine lines and wrinkles
- Joint Pain
- Hair fall and brittle nails
- Sore muscles
- Decreased body density
- Low blood pressure
- Leaky gut
What Causes Collagen Deficiency?
- Sedentary Lifestyle
- Stress
- Alcohol Consumption
- Smoking
- Excessive Exposure to the Sun
Benefits of Collagen
- Helps in skin hydration
Collagen for skin helps to maintain adequate hydration. It helps to replenish lost collagen in the dermis layer of the skin. One study found that collagen peptides significantly increased skin hydration levels, leading to improved skin moisture content and elasticity (2).
- Helps to reduce wrinkles
Wrinkled skin is a clear sign of collagen deficiency. Collagen helps to reduce the appearance of wrinkles and improve skin texture. According to a study collagen peptides led to a significant reduction in the depth of facial wrinkles and improved skin elasticity after 8 weeks of treatment.
- Helps to improve skin elasticity
Skin elasticity is an important factor in skin health. Skin elasticity is a sign of young and healthy skin. Collagen deficiency can lead to tightening of skin that can lead to saggy skin. One study found that collagen peptides significantly improved skin elasticity in healthy women, suggesting its potential as an anti-aging intervention
- Helps to Reduce joint pain
Lack of collagen leads to joint pain and increases the risk of disorders like osteoporosis. Taking collagen can help to improve joint health. According to research collagen may accumulate in cartilage and stimulate the tissues to make collagen which may lead to lower inflammation, better joint support, and reduced pain.
- Helps to prevent bone loss
Collagen is also an important part of bone other than calcium. As we age collagen levels decrease in the body which leads to bone mass decrease. This could also lead to low bone density and a higher risk of bone fractures. A study was done to understand the effects of collagen on bone health. A group of participants with bone issues were given calcium and vitamin D supplement with 5 grams of collagen and others took a calcium and vitamin D supplement with no collagen daily.
It was found that those who took calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown and less loss of mineral bone density than those who took only calcium and vitamin D (3).
How to Increase Collagen Level in the Body?
While there are natural foods that you can consume to improve your collagen levels in the body. It is difficult to include collagen rich food in the daily diet. Collagen supplements play a key role in preventing collagen deficiency in the body and help to improve collagen levels in the body.
Marine collagen is the best collagen for skin that helps to prevent age related skin problems like wrinkles, sagging skin, fine lines, etc. and hence the younger you start, the better impact it has. A marine collagen powder for skin can help to improve skin health and provide relief from joint pain. Make sure to choose Japanese marine collagen peptides supplement which is easier to absorb in the body.
Conclusion
We hope this blog has made you understand the importance of collagen for the body. Collagen helps to keep skin firm tight & supple. It helps maintain hair follicle and scalp health, provides strength & nourishment for nail growth, and helps prevent joint stiffness. Collagen is mainly present in non-vegetarian food sources hence it can be challenging for vegetarians and vegans to get enough collagen through diet. Hence taking a Japanese marine collagen supplement is important to improve your skin health.
FAQs
1. What are the 4 types of collagen?
The four types of collagen include type 1, type 2, type 3 and type 4 collagen.
2. What is collagen and its function?
Collagen is a type of protein that helps to improve skin health by reducing fine lines and wrinkles, improving skin elasticity and maintaining skin hydration.
3. Which type of collagen is best?
Type 1 collagen is the best type of collagen.
4. What is the number 1 collagen?
Type 1 collagen is the number 1 collagen.
5. What food is rich in collagen?
Food sourced from animals is rich in collagen.
