All about Collagen and Collagen Supplements.

Collagen. What is it? What are the benefits? I am over 50; should I use it? Choosing your collagen supplement. Symptoms of low collagen.

Collagen

Collagen is the most abundant protein in the body, accounting for around 30% of your body's protein.

It provides strength and structure in your skin, bones, tendons, and tissues.

Endogenous collagen is natural collagen the body synthesizes. Exogenous collagen is synthetic, i.e., from external sources.

Do I need collagen?

Yes, for many reasons. It helps give your skin structure, strength, and elasticity, and helps prevent sagging.

It is also a building block for bones, helps protect organs, and helps blood clot. It is also a building block for muscles, tendons, and ligaments.

What happens if I don't have enough?

Symptoms of collagen deficiency can include:

• Wrinkles, sagging skin, loss of elasticity
• Joint pain or stiffness
• Muscle aches, slower recovery
• Reduced bone density
• Gastrointestinal issues from thinning of tract lining
• Problems with blood flow.

Before you panic, read this.

Mostly deficiencies are found in the elderly, with the leading symptom being joint pain.

Deficiencies can occur in people of all ages, with a poor lifestyle and lack of awareness. Measuring collagen levels is not easy (see below), so while the above may be on the high end of deficiency, there are many levels in between deficient and optimal. 

Did you know? We lose collagen.

Various factors can contribute to the loss or lower collagen levels, including:

1. Aging
2. Oxidative stress
3. Sun exposure - ultraviolet rays
4. Low levels of vitamin C
5. Hormonal changes
6. Sugar and carbs, which are detrimental to production.

Age-related loss.

We start to lose collagen in the mid to late twenties and early thirties.

At around forty, we have lost approximately 24% of our collagen.

By the time you reach 80, you've lost around 68% of the collagen you had when you were twenty (1). So, on average we lose 1% of our collagen a year once it begins to decline, and this loss is fuelled by poor lifestyle choices.

The catch is however, there is no easy way to measure collagen levels in the body.

Do I have enough collagen?

You can't measure it, but the following are some of the signs of potentially low collagen:

• Wrinkles and skin - Thickness, elasticity, hydration, and connective tissue. Type I collagen. 
• Stiff ligaments and connections weaken.
• Joint pain - Stiff, inflamed, and painful. Type II collagen.
• Muscle weakness. Muscles shrink. 
• Dull skin
• Bone health. Collagen makes up 1/3 of total bone mass and provides flexibility and strength.
• Cellulite. Fat gains easier access to the skin.
• Hallowed cheeks and eyes.
• Blood pressure from circulatory problems
• Brittle hair and nails. Collagen contains proline, which is a key component of keratin.
• Weight loss and appetite control. Collagen can increase satiety. 

Can I prevent collagen loss?

• Eat fruit & vegetables, or the famous "balanced diet." Avoid sugar, artificial preservatives and nutrient deficiencies.
• Reduce stress. Get enough sleep. Increased cortisol results in inflammation, which activates enzymes in the skin that break down collagen.
• Avoid vitamin C and Zinc deficiencies.
• Alcohol drives inflammation, depletes vitamin C, and inhibits the absorption of Zinc. Try reducing or avoiding.
• Try to avoid poor lifestyle choices, like smoking and processed (junk) foods.
• UV exposure. Penetrates the skin and breaks down collagen. Protect your skin from the sun.
• Supplements. Consider using a supplement (Collagen, vitamin, Zinc, and antioxidant)

Where do we get collagen from?

• Bone broth
• Supplements
• Tough cuts of meat.

Supporting collagen production in the body

• Vitamin C rich foods
• Leafy greens (Increases pre-cursor to production)
• Cashews
• Dairy (indirectly support production)
• Garlic

Collagen supplements

• Marine collagen is a type of collagen protein extracted from the connective tissues of fish.
• Bovine collagen is sourced from connective tissue, bones, cartilage, and hides of cows.
• Porcine collagen is sourced from pigs, primarily their skin and bones. Also called pig or pork collagen.

Are there different types of collagen?

Yes, type I, II, and II.

Collagen types

Type I is the most abundant protein in all vertebrates. It assembles into fibres that form the matrix, so to speak of bone, skin, tendons, blood vessel walls, and other connective tissues. Generally, around 90% of your body's collagen. (2)

Type II collagen is found in elastic cartilage, which provides joint support. (3)

Type III collagen is found in muscles, arteries, and organs. Important for the maintenance of normal physiological functions of skin and cardiovascular system in adult life.

Why would I?

If you exercise and are getting a little older, you might want to focus on having healthy levels for the reasons above.

Improved bone mineral density in a trial of 131 women, of which 102 completed the study and showed a favourable shift in bone markers (4a).

Collagen contributes to 65-80% of dry weight of tendons with collagen cross links aiding the tendon structure to endure resistance from high impact stresses and forces. This it plays a role in tendon health and mitigating potential injury-risk in sport.

The conclusion was that 5 - 15 g /day improved joint pain and functionality. Exercise and vitamin C aided collagen synthesis and improved muscle recovery. (4b)

Skin health. Between 2.5 g and 10 g can help with skin aging, improving elasticity and hydration with no adverse effects.

In a study of 1,125 participants between the ages of 20 and 70 years, there were favourable results with collagen supplementation over placebo in terms of skin hydration, elasticity, and wrinkles. So, 90 days of supplementation delivered these results. (5)

So why wouldn't you take it?

Because many medical professionals say there is insufficient evidence to support any benefit from supplements, there are not enough trials, too many other things that could have played a part etc. Which is fair enough.

The advice is typically just eat a balanced diet.

Bottom line.

Your body makes it. If you have enough vitamin C, D, glycine, and Zinc in a healthy balanced diet you should be fine. Combining this with exercise you can minimise collagen and bone loss as you age.

But as the evidence shows our collagen declines as we age; we are clearly only sometimes doing all these things or doing them right.

It's a bit like weight loss medication. They work, you lose weight, and yet we are still told just to eat a balanced diet to get to a healthy weight, which many of us obviously don't or can't seem to do. 

Choosing a collagen.

Collagen comes in many shapes, sizes, and prices and comes from various sources. Consider the five following attributes before diving in:

1. Purity and quality. Where is it made, and what is it made from?
2. Source (Marine, Bovine or Porcine (Pig))
3. Form (Powder, liquid, or capsule)
4. What other ingredients are added? (vitamins or fillers)
5. Serving size. Usually, around a 10 g serve. 

Do we use it?

Yes, we do. 

Disclaimer: The information provided by Old Bull Health in this article is for informational purposes and should not replace professional medical advice. Our content is not intended to be medical advice, diagnosis, or treatment, and thus reliance should not be placed on it.