Collagen - what it is, functions, types and benefits for the body

Collagen is the main connective tissue protein, making up about 30% of all proteins in the body, which ensures the strength, elasticity of the skin, bones, joints, cartilage, tendons, and blood vessels, and contributes to tissue regeneration processes.

The article explains what collagen is, the benefits it provides to the body, and why its amount decreases with age. It discusses the main types of collagen, its importance for skin, joints, bones, hair, and nails, as well as supplements and natural sources in food.

Benefits of collagen for the body

Collagen provides structural strength to the body, maintains tissue elasticity, and ensures normal movement and tissue renewal. Collagen acts as the main structural protein that supports the stability and functionality of connective tissues in the human body.

Main benefits of collagen:

• maintains skin firmness and elasticity, slows down wrinkle formation;
• provides strength to bones and helps maintain resistance to mechanical loads;
• ensures the integrity and mobility of joints and cartilage;
• supports the structural stability of muscles, tendons, and ligaments;
• strengthens the support system of blood vessels and internal organs.

How much collagen is in the body and what happens when it decreases?

Collagen makes up about 10% of total body weight and is one of the most important structural proteins in the body. Although the body produces collagen itself, this process begins to slow down from the age of 20-25, and collagen synthesis decreases by about 1% annually. From the age of 40, collagen levels become insufficient, so tissue renewal slows down.

Consequences of collagen decrease:

• skin thins, loses elasticity, and wrinkles form;
• cartilage dries out and becomes less resistant to mechanical pressure;
• joint cracking, pain, and reduced mobility occur;
• bone structure and strength weaken;
• hair and nails become more brittle.

Main types of collagen

Although there are more than 20 types of collagen, three main types dominate in the human body - type I, II, and III collagen, which perform different structural functions.

Type I collagen

• found in skin, bones, tendons, blood vessels, teeth, and internal organs;
• responsible for the strength of skin and bones and the strength of tissues.

Type II collagen

• forms cartilage tissue;
• important for joint mobility and resistance to mechanical stress.

Type III collagen

• found in skin, arterial walls, intestines, lungs, and uterine tissues;
• supports tissue elasticity and structural integrity.

Why collagen is needed for different body systems?

Collagen for skin

Collagen maintains dermal thickness, skin elasticity, and the ability to retain moisture. As collagen levels decrease, the skin becomes saggy, drier, and loses its youthful appearance faster.

Collagen for joints and cartilage

Collagen forms the structural basis of cartilage, ensuring their resistance to mechanical loads and longevity. Its deficiency is associated with joint pain, swelling, and limited movement.

Collagen for bones

Collagen provides a structural framework for bones, on which bone density, strength, and resistance to fractures depend.

Collagen for hair and nails

Collagen contributes to strengthening hair follicles, reduces hair breakage, and maintains nail strength and structural integrity.

Best collagen supplements for daily use

Life Pro Collagen Glow Up 300 g

Suitable for:

• Maintaining skin elasticity.
• Wrinkle reduction process.
• Aesthetic and beauty purposes.

Pros:

• Standardized Verisolreg; collagen peptides, aimed at improving skin condition.
• Targeted 2.5 g dose, adapted to skin needs.

Cons:

• Lower total collagen dose than in universal products.

Applied Nutrition Marine Collagen 300 g

Suitable for:

• Skin and hair.
• Support of connective tissue.
• Daily systemic use.

Pros:

• High 11 g collagen dose per serving.
• Marine-derived collagen with lower molecular weight.
• Easily mixed with water or cocktails.

Cons:

• Flavor may be more neutral than flavored versions.
• Needs to be taken consistently daily to notice effects.

All Sports Labs Marine Collagen Powder 360 g

Suitable for:

• Joint elasticity.
• Skin and hair.

Pros:

• Effective 10 g collagen dose in one serving.
• Powder form – convenient to mix with water or smoothies.
• Suitable for long-term use.

Cons:

• May contain flavor additives or sweeteners, which is not acceptable to everyone.

ASL Collagen Complex+ 360 g

Suitable for:

• Support of joints and cartilage.
• Maintaining skin moisture.
• Older age, when natural collagen production decreases.

Pros:

• Complex formula combining several active components.
• Vitamin C, contributing to collagen synthesis.
• Additional ingredients aimed at supporting joint function.

Cons:

• Lower pure collagen concentration than in specialized products.
• More of a joint support complex than a concentrated collagen solution.

Yamamoto Research Mediart 330 g

Suitable for:

• People who exercise and are physically active.
• Support of bones and tendons.
• Under heavy mechanical load.

Pros:

• Contains vitamin C, which contributes to collagen synthesis.
• Suitable for long-term use to support structural tissues.

Cons:

• Requires consistent use.

ASL Marine Collagen 90 caps.

Suitable for:

• Convenient daily use.
• Skin and hair.
• Elastic joint movement.

Pros:

• Convenient capsule form, no need to mix with liquids.
• Suitable for travel and active lifestyle.
• Marine collagen with good bioavailability.

Cons:

• Lower collagen dose than in powder products.
• May require more capsules to reach the optimal daily collagen intake.

How does the body produce collagen?

Collagen synthesis in the body is carried out by fibroblasts - connective tissue cells. The process starts from the amino acids proline and lysine, which, with the participation of vitamin C, first turn into procollagen, and later form mature collagen fibers.

Factors that worsen collagen production and absorption:

• age;
• UV radiation exposure;
• smoking and alcohol consumption;
• poor or unbalanced nutrition;
• impaired digestive function;
• poor sleep quality.

What are collagen supplements?

Collagen supplements are dietary supplements designed to replenish the decreasing collagen levels in the body with age. They are made in powder, capsule, and liquid forms, so they can be easily adapted to individual consumption needs.

The most effective form of collagen is hydrolyzed collagen, broken down into collagen peptides, which are more easily absorbed through the digestive tract and more effectively used for tissue renewal in the body. However, a practical choice for daily use is liquid collagen, as it is already dissolved, quickly absorbed, and convenient to use without additional preparation.

Origin of collagen: what are the differences between types?

Marine collagen

• derived from fish;
• characterized by high bioavailability;
• mostly composed of type I collagen;
• absorbed about 1.5 times faster than collagen from other sources.

Bovine collagen

• rich in type I and III collagen;
• commonly used for skin, bone, and connective tissue support.

Natural sources of collagen in food

Collagen is not directly absorbed from all food products, but certain products provide the body with substances necessary for collagen synthesis.

The most important natural sources:

• gelatin and bone broths;
• meat and fish;
• eggs;
• fruits and vegetables containing vitamin C;
• sulfur-containing products such as garlic and onions.

Collagen: FAQ

When does taking collagen supplements provide the greatest benefit?

The greatest benefit of collagen supplements is provided during long-term, consistent use, when collagen is taken daily for no less than 8 - 12 weeks. The effect of collagen is related to slow tissue renewal processes, so its benefits appear gradually and do not provide immediate results.

Is collagen beneficial for physically active people?

Yes, collagen is beneficial for physically active people, especially when joints, tendons, and ligaments experience constant mechanical stress. Collagen contributes to the resistance of connective tissue, supports tissue recovery, and helps reduce the risk of injuries during intense physical exertion.

Does the effect of collagen differ between men and women?

The main functions of collagen - maintaining the structure of connective tissue, tissue strength, and elasticity - are the same for both men and women. Differences are more related to hormonal factors, as estrogens in the female body influence collagen synthesis and degradation rate, so collagen changes are more pronounced during periods of hormonal fluctuations.