Collagen is the most abundant protein in the human body. It is needed, among other things,
to stabilise connective tissue, skin and joints.
For some time now, collagen has been a hot topic—especially in relation to beauty care and anti-ageing. The structural protein is said to promote smooth, elastic skin as well as strong joints and bones. But what exactly is collagen and how does it work in the body? This blog article answers those questions and explains which foods are particularly rich in collagen, how to choose a suitable collagen product, and what to bear in mind when taking and dosing collagen food supplements.
What is collagen?
The term “collagen” (also: Collagen) comes from the Greek word “kolla”, which can be translated as “glue”. As the name suggests, collagen serves in the body as a kind of supporting framework that gives different tissues shape and strength. Collagen makes up around 30 percent of the total protein content in the human body and is thus the most abundant protein in the human body. Collagen is also the most common protein in the animal kingdom.
As a structural protein, collagen is found predominantly in connective tissue—for example in the skin, bones, cartilage, tendons, ligaments and muscles. It provides tensile strength and elasticity to our connective tissue and is therefore particularly important wherever shape and firmness are required. Collagen consists of long protein chains, which in turn are mainly made up of amino acids. The three most important amino acids present in high proportions in collagen are glycine (33%), proline (12%) and hydroxyproline (10%).
It is also important to know that these amino acids are not essential, meaning they do not have to be obtained from the diet but can be produced by the body itself. Depending on the type, collagen can contain up to 3,000 amino acids, three of which wind together to form a triple helix. When several of these so-called tropocollagen units aggregate, thicker collagen fibres form, in which the units are twisted together much like a bundle.
Which forms of collagen exist?
Collagen occurs in the body in different variants. Depending on whether it is collagen in the skin or in other tissues, the structural protein has a different form. Biochemically, 28 different types of collagen can be defined, which differ in their structure and by the location in which they occur. [1] The most important forms include types I to V, with type I collagen being the most common in the body at almost 90% concentration.
- Collagen type I: skin, tendons, fascia, bone, blood vessels, dentin
- Collagen type II: cartilage, intervertebral discs, auricles, vitreous body of the eye
- Collagen type III: skin, internal organs, uterus, vessel walls
- Collagen type IV: basement membrane
- Collagen type V: cornea, bone, nervous system, lung
How does collagen act in the human body?
Collagen is present in many parts of the body. As an important structural protein, it functions as a kind of flexible scaffold that gives various tissues firmness and elasticity. However, the body’s own collagen production declines with age, which among other things leads to reduced physical flexibility and visible signs of ageing. Below you will find information on which areas of the human body collagen is particularly important for and how it acts in each case.
Skin
With a share of around 80%, collagen (types I and II) is the main component of the skin. By binding water, the collagen fibres plump up the skin. The dermis is the skin layer directly beneath the outermost layer, the epidermis. Here, the collagen cells, together with elastin—a further endogenous protein—form a sort of framework that gives the epidermis both stability and elasticity.
However, the body reduces collagen production from about the age of 25. [2] In addition, the collagen fibres become shorter and thicker. Both developments lead over the years to a loss of stability in the deeper skin layers. Typical signs of ageing include decreased skin moisture, sagging skin with less firmness and wrinkles.
Clinical studies have confirmed that targeted collagen intake can potentially alleviate visible signs of natural skin ageing. For example, a meta-analysis showed that oral intake of hydrolysed collagen can result in a reduction in wrinkle measures as well as improved skin hydration and elasticity. [3]
Joints and cartilage
Although collagen is currently most often mentioned in connection with the skin, it is also an important player in other bodily areas. Collagen is a key component of cartilage tissue in the joints. It ensures that the cartilage can withstand pressure and that the joints can move without pain and friction. [4] With increasing age, the body’s collagen production and thus the resistance of the cartilage decline. Increased physical strain can also limit collagen formation.
Connective tissue
Not only in the face, but also in other body zones, skin elasticity decreases with the years. Human connective tissue consists largely of collagen. When its concentration declines, this can, for example, lead to cellulite in the buttocks and thigh area.
Bones and muscles
The extracellular matrix surrounding our bone cells has a high collagen content. Bone tissue is responsible for the general stability of the bones. Since the tissue is composed of bone cells, collagen can be regarded as an important factor for strong bones. In addition, collagen has the ability to increase bone density. [5]
But what about muscles and muscle building? A 2015 study actually found that collagen in combination with resistance training can support muscle growth. [6] However, the reasons for this association were not identified within the study.
Recognising and addressing a collagen deficiency
Strictly speaking, there is no such thing as a collagen deficiency. The fact that collagen production decreases by about 1.5% per year from the age of 25 is a natural process. However, there are certainly factors that can accelerate collagen breakdown. Certain life situations such as pregnancy, breastfeeding or the menopause are associated with hormonal changes and can also affect collagen degradation.
Moreover, various external influences can accelerate skin ageing and the breakdown of collagen. Harmful factors include, for example, UV radiation, high alcohol or tobacco consumption, an unbalanced diet, increased stress and too little sleep.
In which foods is collagen found?
Collagen is an animal protein that is generally not found in plants. However, since the body is capable of producing collagen itself, plant foods can serve as building blocks for the body’s own collagen synthesis. Vitamin C- and protein-rich plant foods such as acerola, rosehip, sea buckthorn, peanuts, pumpkin seeds, sesame, hemp and chia seeds, nutritional yeast flakes or quinoa, for example, provide very good collagen-building components.
In animal foods, collagen is mainly found in bones, skin and joints. The best animal sources of collagen include:
- Bone broth
- Skin of chicken, pork and salmon
- Bones, cartilage and tendons of beef and pork
- Oxtail
- Gelatine
- Seafood
- Eggs
With collagen products derived from cattle, attention should be paid to the quality
of the animals' feed and husbandry.
Collagen supplementation: how do I find the right product?
Capsules, tablets, powders or ready-to-drink ampoules: collagen is currently experiencing a real hype, which is why the range of corresponding food supplements is very large. It is therefore all the more important to pay attention to the quality of a collagen product when buying. The product should, like the Collagen Pure powder from Unimedica, ideally contain pure collagen hydrolysate. Hydrolysed collagen contains proteins cleaved by enzymes and has high water solubility and bioavailability.
In addition, it makes sense to check whether the animal husbandry from which the collagen is sourced meets high quality standards. The raw materials used for the Collagen Pure powder in grass‑fed pasture quality from Unimedica come exclusively from cattle raised on certified grass feeding (LIAF certificate) and controlled pasture systems. Feeding and animal health are subject to strict requirements that have positive effects not only on animal welfare but also on the quality of the final product.
An alternative to the powder form is collagen capsules. These often contain additional active ingredients that support collagen formation. Vitamin C is particularly worth highlighting here, as it acts as an important co‑factor for collagen synthesis. The Marine Collagen + Hyaluron Comp capsules from Unimedica contain vitamin C and other valuable active ingredients as well as hyaluronic acid. Collagen and hyaluronic acid can mutually enhance each other’s effects, making them an ideal combination.
Which collagen product you choose also depends on your preferred form of administration. Collagen powder is generally odour- and taste-neutral. It can be added to shakes, smoothies, coffee, tea, yoghurt or soups, or consumed plain. While the powder must be dosed manually, capsules and collagen ampoules are pre‑measured and ready for immediate consumption.
How much collagen should you take daily?
There is no official recommended intake for collagen. Depending on the product and the desired effect, the recommended dosage can vary. Studies have shown that a daily intake of 2.6 grams up to a maximum of 15 grams of collagen over a period of three to 18 months led to outcomes such as improved cartilage regeneration, increased skin elasticity and reduced joint pain. [7]
What is the best time to take collagen?
In principle, collagen can be taken at any time of day. Some people like to stir collagen powder into their morning coffee, while others prefer to take collagen before going to bed. Athletes who want to support their recovery with collagen often prefer to take collagen supplements immediately after training.
Sources:
[1] Ricard‑Blum S. The Collagen Family. Cold Spring Harb Perspect Biol. 2011 Jan; 3(1). URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3003457/
[2] Kumar K. When Does Skin Begin to Age? MedicineNet.com. 2021. URL: https://www.medicinenet.com/when_does_skin_begin_to_age/article.htm
[3] De Miranda, R.B. et. al. 2021. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021 Dec;60(12):1449-1461. URL: https://doi.org/10.1111/ijd.15518
[4] Luo Y. et al. The minor collagens in articular cartilage. Protein Cell. 2017 Aug; 8(8): 560-572. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5546929/
[5] König D. et al. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women – A Randomized Controlled Study. Nutrients. 2018 Jan; 10(1):97. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
[6] dzieblik D. et al. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. Br Nutr. 2015 Oct; 114(8): 1237-1245. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/
[7] Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019 May; 11(5):1079. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566836/
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