What is Collagen? Benefits, Types & What it Does for the Skin

Collagen is a structural protein and the most common protein found in the human body. Structural proteins serve as a supporting framework and give different types of tissue and cells their shape, strength, and elasticity.

The term collagen derives from the Greek word 'kolla' and translates to 'glue'. In fact, each fiber of collagen is made from thousands of collagen molecules that are ‘glued’ and bound together by strong bonds.

Collagen is produced by fibroblasts and other connective tissue cells. Collagen consists of long protein chains that are wound around each other and are mainly composed of amino acids, including proline, glycine and hydroxyproline, in particular. Glycine constitutes the largest proportion of amino acids.

Hydrogen bonds are formed between the individual strands, which are crucial for the stability of the collagen fibres. Due to their structure, the collagen fibres are not stretchable, but they do have an amazing tensile strength.

Collagen and hyaluronic acid are often mentioned together, especially in skincare. They do share some similarities. They are both produced naturally by the body and are essential for maintaining the skin's youthful appearance. They do, however, work differently. While collagen, as a protein, is responsible for the tensile strength of the skin, contributing to its firmness and structure; hyaluronic acid, as a complex sugar, by drawing in and holding water, helps to contribute to its plumpness, suppleness and hydration.

To date, around 28 different types of collagen have been scientifically confirmed. They all differ in structure and function. The most important variants include types I to V, with type I being the most common in the body, with a concentration of almost 90%.

• Collagen type 1: Found, among other areas, in the skin, cornea, tendons, ligaments and bones. This type is also preferred for use in dietary supplements and for the production of gelatin.
• Collagen type 2: Found predominantly in cartilage tissue, intervertebral discs and auricles as well as in the vitreous body of the eye. This type is also often included in dietary supplements.
• Collagen type 3: Often found alongside Type 1, particularly in extensible tissue like skin.
• Collagen type 4: Part of the basement membrane which forms the barrier between cells and the connective tissue.
• Collagen type 5: Found primarily in the cornea, bones, nervous system and lungs.

What does collagen do to the skin?

Our skin is made up of several important layers: the epidermis (the outermost layer), the dermis (the middle layer), and the hypodermis (the deepest layer). Collagen is a protein that makes up a significant portion of your skin– especially in the dermis, where it accounts for around 80% of its structure.

In the dermis (the middle layer), the protein forms a dense network of collagen fibres to support the skin. Together with elastin (another protein produced by the body), a stable but elastic structure is created, maintaining skin elasticity and suppleness. An intact and strong collagen framework counteracts wrinkle formation, which is one of the main collagen benefits for skin.

Collagen benefits for the body

Collagen is also important for the strength and function of our bodies.

• Muscles: It was long assumed that collagen had no effect on muscle building. However, a 2015 study showed that collagen supplementation, in conjunction with strength training, can positively affect muscle mass. The reason for this is not yet clear.
• Bones: The bone tissue responsible for bone stability is made up of bone cells surrounded by an extracellular matrix. This matrix fills the spaces between the cells and contains a high proportion of collagen. Collagen can also help increase bone density.
• Joints and cartilage: Collagen is essential for the healthy functioning of the cartilage in the joints. It helps make them stable and resistant to pressure, helping joints move smoothly, flexibly, and painlessly. Without enough collagen, cartilage can wear down, leading to stiffness and discomfort.

Why do we lose collagen?

Various factors contribute to collagen loss. These can be divided into internal and external influences.

• Internal influences: From around age 25, skin metabolism slows down – i.e., the skin begins to age. As a result, the body's natural collagen production decreases. Over the years, skin becomes thinner and more prone to dryness. Because of this loss in collagen, the first signs of ageing start to appear on the skin. The speed of skin ageing is partly determined by genetics. Hormonal changes, such as pregnancy or menopause, can also influence collagen loss.
• External influences: Other external factors can affect collagen loss in the skin, contributing to visible signs of ageing. These include UV rays, alcohol, tobacco, unbalanced diet, stress, lack of sleep, medication or extreme cold or heat

Too little collagen in the body causes a loss of stability in the deeper skin layers and subsequently contributes to the development of some signs of ageing, such as wrinkles. Low collagen content also negatively impacts the condition of joints and muscles.

• Meat with connective tissues: Think of cuts of beef, pork, and poultry that include skin, tendons, or tougher parts. These are packed with collagen.
• Bone Broth: This traditional staple is made by simmering animal bones and connective tissues, extracting a rich source of collagen.
• Fish and Fish Skin: Marine sources are excellent! Especially fatty fish like salmon, and the skin from many types of fish, are great for collagen.
• Other Seafood: Shellfish and other marine life also contribute to your collagen intake.

Does vegan collagen exist?

Pure collagen, as a complete protein, is exclusively found in animal sources. Plants do not produce this specific structural protein. So, in its true form, "vegetarian" or "vegan collagen" doesn't exist.
However, that doesn't mean vegans and vegetarians can't support their body's natural collagen production! Instead of consuming collagen directly, a plant-based diet can provide the essential building blocks and nutrients your body needs to make its own collagen.
These include:

• Amino Acids: Found in plant-based protein sources like beans, lentils, nuts, seeds, and whole grains. These amino acids are the fundamental components your body stitches together to create collagen.
• Collagen-Supporting Nutrients: Certain plant foods are rich in vitamins and minerals vital for collagen synthesis. For example:
o Vitamin C: Abundant in foods like rose hips, sea buckthorn, bell peppers, citrus fruits, and berries, Vitamin C is a critical co-factor for the enzymes that stabilize collagen.
o Zinc and Copper: Minerals found in nuts, seeds, legumes, and whole grains that also play a role in collagen formation.
o Antioxidants: Found in many fruits and vegetables, these help protect existing collagen from damage.

By regularly consuming a diverse range of these plant-based foods, you can provide your body with the necessary tools to stimulate its own natural collagen production and potentially slow down its loss.

Can you get collagen as a dietary supplement?

Collagen is available as a dietary supplement in the form of capsules, powder, or drinkable "health shots." In most cases, collagen hydrolyzate is used. These are fragments of collagen protein that have been broken down by enzymes. This process makes them highly water-soluble and can be more easily absorbed by the body. While capsules and drinkable health shots are already ready to consume, the powder has to be dosed yourself and mixed into smoothies, yoghurts, or similar.

If you do opt to try dietary supplement products, always follow the specific serving suggestions on your chosen collagen supplement product. If you have any underlying health conditions or are taking medications, it's wise to consult with a healthcare professional before starting any new supplement regimen to ensure it's appropriate for you.

Bonus tip: healthy eating

Eat a balanced diet and opt for foods rich in vitamins that contain as little sugar or salt as possible. This will support the beneficial properties of collagen in the skin.

Collagen Peptides

Peptides refer to protein building blocks that consist of several amino acids connected by peptide bonds. Many peptides also have water-binding properties and can help plump up the upper skin layer.

Matrixyl

Matrixyl is a well-researched peptide complex that acts as a signaling molecule to support the skin's natural processes. Its advanced formulation is designed for effective delivery into the epidermis, where it can communicate with skin cells.

Vitamin C

Vitamin C is often considered essential for well-being and known to positively effect the skin. This powerful antioxidant protects skin cells from damaging free radicals, and helps reveal a brighter, more even skin tone

Vitamin E

Thanks to its versatile and protective properties on the skin, vitamin E is often referred to as a key "anti-ageing vitamin." Like vitamin C, vitamin E is a powerful antioxidant. This vitamin helps support skin hydration and promotes healthy skin function and repair. Vitamin E also has a skin-soothing effect.

Hyaluronic Acid

Hyaluronic acid functions as an efficient moisture store in the skin while simultaneously protecting against moisture loss through evaporation. Hyaluronic acid plumps the skin and makes it appear smoother.

Niacinamide

Niacinamide, a versatile B vitamin, plays a crucial role in skin health. It can help strengthens the skin's protective barrier by supporting the formation of ceramides and essential lipids, which also helps promote healthy skin renewal. Additionally, Niacinamide acts as an antioxidant, protecting skin cells from damage. It can also work synergistically with Vitamin C for comprehensive skin benefits.

Retinol (vitamin A)

Retinol is a form of vitamin A known for its diverse anti-ageing benefits. It supports the natural process of skin surface cell renewal by encouraging fresh, new cells to reach the surface more quickly, it helps the skin appear fresher, smoother, and more radiant.