Collagen, what you need to know?

The word collagen comes from Greek word “kola” which means glue, and that basically function of collagen which is to hold protein and/ or non -protein substance together. As an example, in skin, collagen function is to hold all the skin structure together.  Collagen is a protein that provides structure to many parts of the body, including bones, skin, tendons, and ligaments. It accounts for about one-third of body protein composition. It is one of the major building blocks of bones, skin, muscles, tendons, and ligaments. Collagen is also found in many other body parts, including blood vessels, corneas, and teeth.

Types of collagen

 

There is various type of collagen, but the main type of collagen is type I, type II, type III, and type IV.

 

Type I: Most of your body’s collagen is made of type I. It is densely packed fibres which provides structure to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth.

Type II: This type is made of more loosely packed fibres and found in elastic cartilage, which cushions the joints.

Type III: This type supports the structure of muscles, organs, and arteries.

Type IV: This type helps with filtration and is found in the layers of your skin.

 

Collagen in skin, do we need it?

 

Our body can produce its own collagen, however the production of collagen gradually declined as we aged, which explains among the sign of aging is wrinkles, that is coming from skin that is less elastic, supple, and firm.

 

 


Researchers also revealed that women lose collagen faster than men causing women’s skin aging faster than men. Apart from gender, nutrition and recreational drugs,  environmental stress such as sun exposure and exposure to toxins such as pollutants, and cigarette smoke can also affect collagen in the body.

 

Where can we get collagen from?

 

Good news is, collagen can be gotten from food, there are foods which can stimulate production of collagen and break down collagen. Body makes collagen from combining proline and glycine (types of protein).Thus consuming food high with proline and glycine will help with restoring collagen level in the body.

 

According to Dr. Bradley from Cleveland Clinic, your body cannot make them if they don’t have them, which means all the nutrients such as glycine and proline are essential to produce collagen, but if we do not acquire it from diet then our body might not be able to produce collagen. Foods that are high with collagen are mostly diet from protein-rich foods such as bone broth, pork, chicken, beef, eggs, and fish. Plant based food also have added benefits to collagen rich food consumption since vegetables and fruits contain high level of antioxidants which can protect oxidative stress from reducing collagen. Whilst, food that can break down collagen are sugary foods and refined carbs.


 

 

As for supplement containing collagen, it is usually in the form of hydrolysed collagen. The source of hydrolysed collagen can be from fish, marine seaweed, pork skin and food source that has high collagen contents. It is also said that hydrolysed collagen is much easier to be absorbed by body as compared to food.

 

 To date studies that report whether consumption of collagen has benefits to skin, joint health, muscle mass, bone and many more is inconsistent. It is depending on various factors such as the source of collagen, the bioavailability of collagen, the frequency of consuming it, the severity of skin condition or joint condition previously and many more. Thus, it is advisable for individual to check on the supplement ingredients  prior consuming any kind of supplement.

 

Since consuming collagen supplement can also be harmful such as to individual with cyst problem and cancer problem. Again, which is why it is best to seek professionals helps before consuming any supplement. Certain supplement is contraindicated with medicine that you currently taking and many more.

 

References

  1. Top 6 Benefits of Taking Collagen Supplement. https://www.healthline.com/nutrition/collagen-benefits#_noHeaderPrefixedContent (Accessed on December 29, 2020)
  2. Collagen, what is it and what it is good for? (n.d) https://www.healthline.com/nutrition/collagen (Accessed on December 29, 2020).
  3. Atikah Khalim (2015). Ministry of Health Malaysia (MOH). My Health Portal. Collagen. http://www.myhealth.gov.my/en/collagen/
  4. Fadzilah kahar (2015). Ministry of Health Malaysia (MOH). My Health Portal Collagen and its source. http://www.myhealth.gov.my/kolagen-dan-sumbernya/
  5. Cleveland Clinic. The best way you can get more collagen. https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/ (Accessed on December 29, 2020).
  6. What is collagen. https://www.livescience.com/collagen.html#:~:text=Collagen%20refers%20to%20a%20family,in%20the%20body%20by%20mass. (Accessed on December 29, 2020).