Collagen, a protein that is abundant in our bodies, plays a crucial role in the structure and health of our skin, muscles, bones and more. But as we age, our bodies produce less of it, which can lead to several health issues. That's where collagen supplements come in. But how long does it take for collagen supplements to work? In this article, we'll explore this question and delve into the world of collagen in detail.
What is Collagen?
Collagen represents approximately 30% of the total protein content in our bodies. It's a major component of various body parts, including our skin, muscles, bones, tendons, ligaments, and even our organs and blood vessels.
Proteins are composed of amino acids and collagen is no exception. The key amino acids that form collagen are proline, glycine, and hydroxyproline. These amino acids assemble into protein fibrils, forming a triple helix structure. The formation of this structure also requires certain vitamins and minerals, like vitamin C, zinc, copper, and manganese.
The Role of Collagen in the Body
The primary function of collagen is to offer structure, strength, and support throughout the body. But it has several other specific roles too. These include:
Aiding the formation of fibroblasts (cells that produce collagen and other important fibers) in the dermis, which promotes new cell growth.
Replacing dead skin cells.
Offering protection to organs.
Providing structure, strength, and elasticity to the skin.
Assisting in blood clotting.
The Different Types of Collagen
There are 28 known types of collagen, each distinguished by the way the molecules are assembled, the added cell components, and their location within the body. Every type of collagen fibril incorporates at least one triple helix structure.
The main types of collagen and their functions are:
Type I: This type constitutes 90% of the body's collagen. It provides structure to the skin, bones, tendons, and ligaments.
Type II: This type is present in elastic cartilage, which supports the joints.
Type III: This type is found in muscles, arteries, and organs.
Type IV: This type is located in the layers of the skin.
Type V: This type is found in the cornea of the eyes, some layers of skin, hair, and placental tissue.
Collagen and Aging
As we age, our bodies produce less collagen and the existing collagen deteriorates more quickly. Furthermore, the collagen we produce as we age is of lower quality compared to when we were younger. Women, in particular, experience a significant reduction in collagen production after menopause. It's normal for everyone to experience a decline in collagen production post the age of 60.
Signs of Decreasing Collagen Levels
Though collagen levels cannot be directly measured (for example, through a blood test), there are several signs that may indicate a decrease. These include:
Wrinkled, crepey, or saggy skin.
Hollow appearance around the eyes and face.
Shrinking, weakening muscles and muscle aches.
Stiffer, less flexible tendons and ligaments.
Joint pain or osteoarthritis resulting from worn cartilage.
Loss of mobility due to joint damage or stiffness.
Gastrointestinal problems due to the thinning of the lining of the digestive tract.
Problems with blood flow.
Lifestyle Habits That Damage Collagen
Certain lifestyle habits can decrease collagen levels in the body:
Smoking: Smoking inhibits collagen production and harms collagen and elastin, leading to wrinkles and slow wound healing. Nicotine constricts blood vessels near the skin's surface, blocking the delivery of oxygen and nutrients.
Consuming excess sugar and refined carbs: Sugar binds to proteins, forming molecules known as advanced glycation end products. These molecules can damage nearby proteins and cause collagen to become weak, dry, and brittle.
Exposure to ultraviolet light: Excessive sunlight can reduce collagen production and cause it to break down more rapidly. Ultraviolet light can cause wrinkles. It's important to limit sun exposure and always wear sunscreen (SPF 30 and higher) when outdoors.
Diseases and Other Factors That Damage Collagen
Autoimmune diseases, wherein the body's immune system attacks its own tissue, can damage collagen. Rheumatoid arthritis, lupus, dermatomyositis, and scleroderma are autoimmune, connective tissue diseases known to affect collagen.
Genetic mutations can also result in collagen damage. Collagen construction errors can lead to conditions such as Ehlers-Danlos syndrome and osteogenesis imperfecta.
Naturally, collagen levels also decline as we age.
How to Mitigate Skin Collagen Loss and Slow Aging Signs
To slow the effects of skin aging, wear sunscreen every day. Ultraviolet light can damage collagen. Opt for products with a sun protection factor (SPF) of 30 or higher. Wear a wide-brimmed hat, sunglasses with UV protection, and lightweight long-sleeved shirts and pants while outdoors. Look for clothing with an ultraviolet protection factor label for extra protection. Avoid tanning beds.
A well-balanced diet, such as the Mediterranean diet, which is loaded with vegetables, beans, whole grains, nuts, fruits, and a moderate amount of seafood, meats, poultry, dairy, and eggs, can also aid in collagen protection.
The Use of Collagen in Medicine and Cosmetics
Collagen can be broken down, converted, and reabsorbed into the body. It has a wide range of uses in medicine and cosmetics. The collagen used for medical purposes is derived from humans, cows, pigs, or sheep. Some of its uses include:
Dermal fillers: Collagen injections can smooth out shallow depressions in the skin, such as lines and wrinkles.
Wound dressing: Collagen attracts new skin cells to a wound, aiding in healing.
Periodontics: Collagen acts as a barrier to prevent fast-growing gum tissue from invading a tooth wound, allowing tooth cells time to regenerate.
Vascular prosthetics: Donor collagen tissue grafts have been used to reconstruct arteries, regenerate peripheral nerves, and create blood vessel prostheses.
Can Eating Collagen-Rich Foods Increase Body Collagen Levels?
Collagen can't be absorbed by the body in its whole form. The body breaks down the collagen proteins you consume into amino acids. Therefore, eating collagen-rich foods doesn't directly result in higher collagen levels in the body.
However, many foods that provide the raw ingredients that support collagen production can be incorporated into a healthy diet. These foods contain the amino acids proline and glycine, along with vitamin C, zinc, and copper, all of which are needed for collagen production. Foods that contain these amino acids, vitamins, and minerals include:
Vitamin C: Found in oranges, strawberries, bell peppers, broccoli, Brussels sprouts, and potatoes.
Proline: Found in mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites, and meat.
Glycine: Found in red meats, turkey, chicken, pork skin, peanuts, and granola.
Copper: Found in liver, lobster, oysters, shiitake mushrooms, nuts and seeds, leafy greens, tofu, and dark chocolate.
Zinc: Found in oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains, and dairy products.
Understanding Collagen Peptides
Collagen peptides are smaller fragments of animal collagen. Since the body cannot absorb collagen in its whole form, it needs to be broken down into smaller peptides or amino acids. Oral collagen supplements usually contain two or three amino acids and are sold as collagen peptides or hydrolyzed collagen. These peptides are absorbed through the gastrointestinal tract.
The Effectiveness of Collagen Supplements
The effectiveness of collagen supplements is a topic of ongoing debate due to the lack of randomized controlled trials (the gold standard for testing medication effectiveness). The few studies that have been performed suggest that collagen peptides may improve skin hydration and elasticity and may also relieve pain and improve joint function in individuals with knee osteoarthritis.
However, it's important to note that the U.S. Food and Drug Administration (FDA) does not regulate collagen supplements. Unlike medications, which require double-blind, placebo-controlled, randomized trials to be approved, supplement manufacturers are not required to prove that their products are safe or effective before they hit the market.
Moreover, many studies conducted on supplements are funded by the supplement industry itself, or the study authors have financial ties to the industry. Consequently, it remains uncertain whether collagen supplements will deliver what they promise.
Lastly, remember that consuming collagen peptides, whether from food or supplements, can't be directed to specific areas where they are needed. The body uses these peptides according to its needs, be it for collagen or protein.
How Long Does It Take for Collagen Supplements to Work?
This question doesn't have a straightforward answer, as it can depend on various factors such as the individual's age, lifestyle, and overall health. Generally, some studies suggest that it may take about 8-12 weeks to notice any significant improvement in skin texture and firmness.
Collagen plays a critical role in providing structure, strength, and support throughout the body. However, the effectiveness of collagen supplements continues to be debated. The benefits of collagen are often more hyped in the media than the evidence behind it. More research is needed to verify the true health benefits of collagen supplements. Meanwhile, you can always help your body produce collagen naturally by maintaining a balanced diet rich in healthy foods. This includes chicken, beef, fish, dairy, eggs, beans, leafy greens, other vegetables, whole grains, and citrus fruits. To mitigate damage to skin collagen, avoid smoking, second-hand smoke, and always wear sunscreen.
New collagen is now available from Three, a science-backed supplement company with leading technical advancements in health and wellness supplements. It's a great option for those who are looking to increase their collagen intake with advance cellular absorption.
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