What does collagen do?

First impressions are important. How good our skin, hair, and nails look not only gives us self-confidence but can also say a lot about our health.

However, our skin, hair, and nails are the only natural protective barriers of our body. They therefore need firmness, and that is precisely where collagen comes in. But what does collagen powder do exactly? Does it work?

What is collagen?

Collagen is the most abundant protein in your body and the main component of connective tissue that makes up various body parts such as your tendons, ligaments, skin, and muscles. Collagen has many functions, including giving structure to your skin and strengthening your bones.

There are 28 types of collagen, but four types are the most common:

• Type I: the most common collagen type, found in all connective tissue
• Type II: found in joints and intervertebral discs (the cushions that serve as shock absorbers for your spine)
• Type III: the main component of reticular fibers, found in your skin and blood vessels
• Type IV: a component of your kidneys, inner ear, and eye lens.

In recent years, collagen powder has become very popular. Most are hydrolyzed, meaning the collagen has been broken down to make it more easily absorbed.

Most supplements come in powder form, but they are also available as collagen pills. The types of collagen in supplements vary; some contain one or two types, while others contain as many as five.

Various foods can naturally increase your collagen intake, including pork skin and bone broth.

What does collagen powder do?

Collagen works in various ways to stimulate skin, hair, and nails. Hydrolyzed collagen powder can be directly absorbed by the body: glycine for the skin and proline for the hair. Taking collagen with vitamin C helps stimulate fibroblasts under the skin to produce their own collagen, elastin, and hyaluronic acid.

All these components contribute to more elastic, hydrated, and plumper skin with fewer fine lines and wrinkles. The specific amino acids in collagen can also help prevent and improve brittle nails.

The reason many beauty experts choose collagen powders is simple: helping yourself from the inside out is always more powerful than any topical product or procedure.

Also read: What is collagen made of?

What does collagen do for your skin?

Collagen is an important component of your skin, as it plays a role in firming the skin and in elasticity and hydration. As you age, your body produces less collagen, which unfortunately leads to dry skin and the formation of wrinkles.

However, various studies have shown that collagen peptides or collagen supplements can help slow down skin aging by reducing wrinkles and dryness.

The reason people buy collagen powder is that they work by stimulating your body to produce its own collagen. Additionally, collagen supplements can promote the production of other proteins that help structure your skin, including elastin and fibrillin.

Skin rejuvenation with collagen

As you age, you begin to lose collagen, and it becomes significantly more difficult for your body to produce more. For your skin, this translates into sagging skin and the appearance of wrinkles and crow's feet.

A 2019 review of 11 studies found that taking collagen for short and long periods resulted in:

• Increased skin elasticity
• Improved skin hydration
• Improved collagen density in the skin

Elastin

Collagen supplements can also help you produce more elastin, a protein that makes the skin more elastic. This could mean tighter, plumper skin. However, limited research has been done on the effectiveness of collagen supplements in this regard, and more research is needed.

However, we do not know how specific types of collagen supplements work to improve skin or reverse skin aging. The studies all used slightly different types of collagen supplements. Researchers have also found that topical collagen applied to the skin likely has similar benefits to oral supplements.

As you age, you lose collagen.

What does collagen do for your hair?

As we age, our bodies change both physically and chemically. Hair, in particular, is susceptible to the first signs of aging, such as follicle loss or elasticity, which are often caused or exacerbated by changes in DNA and body chemistry.

Many anti-aging treatments try to slow down or reverse aging by adding certain proteins or amino acids that give hair and skin a youthful glow. And one such protein that does the most for your hair is collagen.

Also read: Is collagen good for your hair?

Strengthens the hair follicle

Our hair consists mainly of the protein keratin. We need amino acids, such as those found in collagen, to build keratin for strong, healthy hair. While topical application of collagen peptides may not have the same strengthening power, experts say it can help support and strengthen existing hair.

Hydrates hair and scalp

Collagen can also help boost skin hydration, and since the scalp is an extension of the skin, it is possible that it can help hydrate the skin in people with a dry scalp, although further research is needed.

Can help with hair growth

Experts emphasize that collagen peptides do not necessarily directly influence growth, but instead affect the health of the growing environment. The presence of collagen during the anagen (growth) phase of hair provides the hair bulb with the best nourishment and creates the optimal environment for the production of strong hairs.

Antioxidant support

Collagen peptides from the collagen powder pharmacy combat damage from free radicals for both skin and hair shaft. Although there are a number of explanations for how collagen peptides can reduce hair loss or thinning and prevent graying, often related to antioxidant benefits, more research is also needed in this area.

Collagen is interesting for a dry scalp.

Improves hair appearance

Many factors influence hair appearance, including hydration and breakage. There are a number of explanations for how collagen peptides can reduce hair loss or thinning and prevent graying. Additionally, it can help support and strengthen existing hair, thereby improving the overall appearance of the hair.

What else does collagen do for your body?

Collagen is an essential protein that plays a crucial role in the structure, elasticity, and overall health of the body. The most visible effect of collagen is of course on your skin, but collagen does much more for your body. For example, collagen also plays an important role in joint and bone health.

Bones and joints

It acts as a kind of glue that helps hold bones and joints together. This can help reduce joint pain and increase flexibility. In addition, increased collagen intake can help prevent bone breakdown that leads to conditions such as osteoporosis.

Muscle mass

Collagen contains amino acids that are also very important for building muscle mass and maintaining muscle strength. This is especially important for seniors, as muscle mass tends to decrease with age. Collagen powder can therefore be an interesting part of a muscle-building or fitness program.

Disadvantages of collagen powder

Studies have also shown that using a collagen supplement is generally safe and few people experience side effects. However, some people have reported side effects, such as:

• Diarrhea
• Indigestion
• Headache
• Unpleasant taste in the mouth

How long can you use collagen?

It is recommended to take collagen for 25 consecutive days, followed by a 5-day break. This pattern helps prevent your body from becoming dependent on the supplement. By taking a 5-day break, you stimulate the body to continue producing its own collagen.

Read more about: Why stop collagen?

Collagen in food

Foods containing gelatin, such as bone broth, provide a lot of collagen. Collagen is found in the connective tissue of animals, so foods such as chicken skin, pork skin, beef, and fish are also excellent sources of collagen.

Vitamin C is crucial for collagen synthesis, so you should also make sure you eat foods rich in vitamin C, such as citrus fruits, broccoli, and bell peppers.

Alternative to collagen

In contrast to consuming collagen, research has shown that consistently eating a whole food diet promotes skin, joint, and gut health. A whole food diet consists of:

• Non-starchy vegetables
• Starchy vegetables (e.g., sweet potato)
• Lean proteins
• Fresh fruit
• Whole grains

These foods provide various nutrients and a healthy balance of macronutrients. With a complete nutritious diet, you get many antioxidants and natural anti-inflammatory substances that promote overall health.

Other types of collagen

There are various types of collagen found in the body with slightly different structures and functions. The most common types are collagen type 1, 2, and 3, which make up about 80-90% of the collagen in the body.

Collagen supplements can contain different types of collagen, but the most common types in supplements are type 1 and 3. If you look at the shelves of the drugstore, you will find three different types of collagen supplements: bovine collagen, marine collagen, and vegan collagen, and each has a different purpose in the body.

What is bovine collagen?

Bovine collagen primarily comes from cow bones and other by-products that are cooked down. The collagen is then extracted, dried, and powdered into the supplement. Bovine collagen has been shown to be most beneficial for skin health, including promoting elasticity, reducing wrinkles, and increasing skin moisture balance.

Bovine collagen primarily comes from cow bones.

What is marine collagen?

Marine collagen comes from the skin of fish. Studies show that marine collagen is good for cartilage, skin health, bone regeneration, anti-wrinkle effects, and wound healing. Moreover, marine collagen may be better absorbed than bovine collagen.

Vegan collagen

For plant-based eaters, animal-derived bovine collagen and marine collagens are naturally not suitable. Collagen is by definition derived from animals, so there is no natural source of plant-based collagen.

Vegan collagen powder offerings are actually a marketing product for vegan ingredients that help build your own natural collagen production. These ingredients include amino acids, vitamins, and minerals, such as vitamin C and copper.

Conclusion

Collagen is a protein found in bones, skin, tendons, ligaments, and muscles. Collagen especially helps make your skin elastic, strengthen bones, and maintain muscle fibers. It also helps your cells to aid in wound healing and your immune system's defense.

You can get more collagen by eating various protein sources, such as meat, fish, eggs, dairy, and plant-based proteins. Taking a scoop of collagen powder can also help boost your collagen, making it better absorbed.

Read more: From what age collagen?