Everything You Need to Know About Collagen
Collagen supplements have become the most talked about nutritional supplement lately. In this article, we will try to explain what collagen is, which foods we can get collagen from, and any questions you may have about collagen.
What is Collagen?
It is a protein that enables organs and cells to adhere to each other and at the same time maintains the integrity of our tissues and ensures tissue flexibility. The World Health Organization says that 10 grams of collagen should be taken every day for at least 3 months.
Nowadays, collagen is known for protecting the integrity of the skin and combating joint rheumatism and the melting of joint cartilages. Regardless of man or woman, nearly eighty percent of the body consists of collagen. Approximately 80% of our muscle tendons and nearly 75% of our skin are collagen.
When we start consuming, the body first sends this consumed collagen to the bone, cartilage, liver connective tissue and other areas in need. It sends the consumed collagen to the skin after its needs in other parts of the body are completed. For this reason, we can see the clearest effects in consumption in the second and third months. With advancing age, its production in the body decreases significantly.
Types of Collagen
There is no single type of collagen in our body. There are 28 different types. 80% to 90% of the collagen in our body is “Type 1, 2 or 3” collagen. There are significant differences in their species at the molecular level.
- Type I: It is the collagen in the skin, bones, teeth, tendons and ligaments.
- Type II: It is collagen found in bones and cartilage tissue.
- Type III: It is collagen found in the gastrointestinal tract, skin and vascular system.
About 90% of our skin is “Type I” collagen. Therefore, if you are going to use it for your skin, this collagen must be Type I collagen. Type III collagen may also be present, but it is not required.
If you want to use it for your joint health, you should use Type II collagen. There is no harm in using Type I and Type II collagen together.
Generally, Type I collagen is obtained from beef or fish, while Type II collagen contains chicken.
Benefits of Collagen
- Your skin gets a firmer appearance
- If you have a hair loss problem, it reduces it
- It not only tightens the skin on your face but also helps regenerate it.
- By meeting your needs, your sleep pattern improves and your sleep quality increases.
- It strengthens the muscles and bones in your body
- Strengthens your immunity
- It is very beneficial for your heart health
- It has antioxidant and detoxification properties
- Extends life by improving your quality of life
- It is beneficial for your hormonal system
How Do We Understand Its Deficiency?
So how can we tell if a person has collagen deficiency? To list the problems that occur as a result of its deficiency:
- Joint pain occurs frequently
- Breakage occurs in hair and nails
- Bruises appear suddenly on the body
- Wrinkles begin on the skin, causing skin dryness, sagging, color imbalance and pale skin.
- The area around the eyes becomes hollow
- Intense fatigue is felt
- Occasional bleeding may occur in the gums
- Causes physiological problems
- Cellulite formation is observed
- As we get older, collagen destruction in our body increases and its formation gradually decreases. In women, approximately 1% of collagen is lost each year, starting in the mid-twenties. For a woman who has entered menopause, this loss is known to be 30% in the first 5 years.
- After we lose collagen, the amount of hyaluronic acid in the dermis layer gradually decreases from the layers of the skin layer: epidermis, dermis and hypodermis. With the decrease, the skin dries out and the skin’s defenses that protect itself against sunlight become ineffective.
Factors that Reduce Collagen Production
Aging is not the only event that causes production to decrease. Some factors caused by today’s conditions can also reduce the production of these collagens, which are very important in the body.
Stress, caused by both physical and mental fatigue, increases cortisol in the body, which can deplete its stores.
- High blood sugar caused by consuming processed sugars
- Too much use of cosmetic products
- Having addictions such as alcohol and cigarettes
- Insufficient intake of vitamin C and minerals required daily
- Not protecting the skin against external factors
- experiencing sleep disorders
Foods Effective in Collagen Production
Supplements used to correct the deficiency may not always produce positive results. Before using these supplements, individuals should obtain information about the reliability of the product and use expert-approved products. Apart from these supplements, individuals who want to increase collagen production should pay attention to their food consumption and consume some foods that support its production. Some foods that support its production;
- bone broth
- Fish
- leafy greens
- free range chicken meat
- Egg
- cashew
- soy milk
- types of peanuts
- Cheese
- Potatoes
- Almond
- Tomatoes
- Pumpkin seeds
- Kiwi
- Citrus
- Avocado
- Garlic
In case of vitamin C deficiency, its production in the body decreases. For this reason, we should not regularly obtain the vitamin C that the body needs on a daily basis from outside. Some fruits and vegetables rich in vitamin C include:
- Lemon
- Orange
- Mango
- Grapefruit
- Kiwi
- Pineapple
- Aubergine
- Cabbage
- Spinach
Who Should Not Use Collagen?
The data obtained from the studies do not recommend its use by cancer patients. Pregnant women, just like cancer patients, are not recommended to use collagen because the results of its use are not known.
Those with conditions such as chronic kidney or liver failure should definitely consult their doctor before use.
How Long Should I Use It?
Duration of use is a situation that may vary from individual to individual depending on their age and level of deformation. Clinical studies show that we can see its effects on our body after at least 3 months after we start using 10 grams of collagen regularly every day.
If you want it to be more effective while using it, you should definitely use vitamins that increase the absorption of collagen. Vitamin C increases and supports its absorption in the body. If the supplement you are using contains vitamin C, you do not need to take additional vitamin C. But if the product contains only collagen, you need to consume extra vitamin C externally. If you want to find out what vitamins and minerals your body is missing, you can easily find out which minerals and vitamins you are missing with a blood test from the nearest hospital.
About Supplements
Meeting the deficiency in our body naturally should always be our first priority. Many foods contain collagen supporting and building properties. If the amount of collagen obtained naturally is not sufficient, you can turn to supplements.
You should pay attention to herbal or vegan products sold in the market. These products usually do not contain collagen. It has not been scientifically proven that these products contain collagen.
It can be said that it is quite difficult for the collagen creams sold to be of any use when applied to the skin, since collagen is produced deeper than the epidermis.
When buying supplements, be sure to buy them from pharmacies or expert-approved brands we trust. There are many fake collagen supplements sold on the market.