Collagen - Types, Functions, Natural Sources, Benefits, Causes & Supplements

Collagen has become a buzzword in the world of health and beauty, with many people incorporating collagen powders, supplements, or drinks into their daily routines. It’s often recognized for its benefits to skin, hair, nails, and joint health. From blending collagen peptides into smoothies to stirring it into morning coffee, this protein has become a staple in self-care routines.

But what exactly is collagen, and why does it matter to your body? Despite its popularity, many people don’t fully understand collagen’s role or whether adding a supplement is the best way to boost its benefits.

This article covers everything you need to know about collagen—what it is, how it functions in the body, and whether investing in collagen supplements is worth your time and money.

What Is Collagen?

In the human body, there are 28 identified types of collagens, with type I making up a remarkable 90%. This protein is built from amino acids—primarily glycine, proline, and hydroxyproline—which intertwine to form a triple-helix structure unique to collagen.

Importance Of Collagen

You’ll find collagen in connective tissues, skin, tendons, bones, and cartilage. It offers structural support and contributes to essential processes like:

• Tissue repair

• Immune response

• Cellular communication

• Cell migration—important for tissue maintenance

Collagen is produced and maintained by specialized connective tissue cells known as fibroblasts. However, as we age, the story changes. Collagen production slows, fibroblast function declines, and existing collagen begins to fragment. When combined with a decrease in elastin, another structural protein, these changes lead to visible signs of aging, such as sagging skin and wrinkles.

Types Of Collagens

The most common types of collagens are: 

• Type 1: 90% of your body’s total collagen is made up of Type I collagen. It is the most densely packed form and is present in the skin, bones, and muscles.

• Type 2: Type 2 is found in elastic cartilage and provides joint support.

• Type 3: It is found in muscles, arteries, gut, and uterus.

• Type 5: collagen is known to support bone matrix, corneal stroma, and the interstitial matrix of muscles, liver, lungs, and placenta.

• Type 10: It is also present in cartilage and promotes bone health. 

Collagen can be categorized into two major types depending on its source 

• Endogenous collagen: Endogenous collagen is naturally synthesized inside the body and performs various functions like repair and provides strength, structure, and elasticity to different body tissues.

• Exogenous collagen: Exogenous collagen is synthesized and comes from an outside source like a supplement. It provides additional benefits to the body and is often used for cosmetic purposes and wound healing.

Function Of Collagen

Both endogenous and exogenous collagen perform various functions.

The Function Of Endogenous Collagen

Our body synthesizes its own collagen using different nutrients for the following functions:

• In case of hemorrhage, collagen is exposed and attracts platelets at the site to cause blood clotting. Thus, it plays a role in wound healing.

• It prevents wrinkling of the skin as collagen provides elasticity and with age, it deteriorates causing the skin to loosen.

• Being a major component of bone and cartilage, it promotes joint health.

The Function Of Exogenous Collagen

Sometimes exogenous collagen in the form of a supplement is used for additional benefits or if the body fails to synthesize enough collagen for certain roles.

• Wound healing: Collagen in the form of powder, dressing, or gel accelerates wound healing.

• Cosmetic industry: It is used in the cosmetic industry in combination with hyaluronic acid in dermal fillers to increase skin elasticity. It is also added to creams and hydrating serums.

• Treatment of osteoarthritis: Collagen supplements taken orally can improve bone health.

• Tissue regeneration: Doctors sometimes use it to form scaffolds to provide structural support to treat fractures and dental wounds.

• Muscle building: Collagen supplement is taken by bodybuilders to increase muscle mass.

Natural Sources of Collagen 

The human body can synthesize collagen using the amino acids accompanied by vitamin C. The amino acids, proline, lysine, and glycine are responsible for collagen synthesis in the human body. Both plant and animal-based foods rich in protein, vitamins, antioxidants, and anti-inflammatory compounds aid collagen synthesis in your body. Some important foods that support collagen formation include,

• Bone broth

• Fish and chicken skin

• Meat

• Egg whites

• Beans

• Nuts (almonds and cashew nuts specifically)

• Garlic

• Vitamin C-rich foods including citrus fruits, peppers, guava, and pineapple.

However, collagen absorption from food is reported to be not as good and effective as collagen supplements.

Why You Need Collagen Supplements

Collagen, the most abundant protein in the human body, has become a popular supplement for its potential benefits to skin, hair, nails, and bone health. It’s often marketed as a “fountain of youth,” with claims of keeping skin smooth and bones strong for longer.

Initially, collagen was primarily used in skin care products like creams and serums for its ability to improve skin elasticity. As research expanded, its potential benefits for joint health, bone strength, and even wound healing were discovered, leading to its incorporation into treatments for fractures and injuries.

Collagen supplements are typically formulated in peptide or hydrolyzed form to enhance absorption. They’re often paired with vitamins like vitamin C or minerals to maximize their effectiveness and utilization in the body.

Collagen Supplements in Pakistan

Collagen supplements are typically available in three primary forms:

1. Hydrolyzed Collagen: The easiest to digest and most commonly used in supplements. 

2. Gelatin: A partially degraded form of collagen, often used as a gelling agent in desserts.

3. Undenatured Type II Collagen: Typically used for joint health.

The two primary sources of collagen supplements are:

• Marine Collagen: Extracted from fish scales and skin, known for its high bioavailability.

• Bovine Collagen: Derived from cows, it is widely used in powders, pills, and capsules.

In Pakistan, bovine and marine collagen are the most commonly available forms, often sold as powders, capsules, and tablets. Gelatin, which is frequently used in desserts, remains underappreciated for its potential as a collagen source.

Interestingly, collagen is now available in innovative forms, such as pancake mixes, making it easier to incorporate into daily routines. While collagen’s benefits are still being studied, its rising popularity reflects a growing interest in maintaining health and youthfulness.

What Causes Collagen Loss?

As you grow older, your body’s natural collagen production slows, and the collagen you have becomes fragmented and less organized. These changes contribute to common signs of aging, such as wrinkles, dryness, and sagging skin. Beyond the skin, aging also affects the collagen in your skeletal system, leading to reduced bone strength and structural integrity.

While some collagen loss is a natural part of aging, certain habits and lifestyle factors can speed up this process:

• Smoking: Cigarette smoke breaks down collagen, leading to premature skin aging, wrinkles, and a loss of elasticity.

• Excessive Alcohol Consumption: Drinking too much alcohol impairs collagen production and damages the skin’s ability to repair itself, accelerating aging.

• Poor Diet: Diets high in added sugars and ultra-processed foods trigger a process called glycation, which restricts the collagen’s ability to function properly and reduces its turnover.

• Excessive Sun Exposure: UV radiation from the sun degrades collagen and accelerates signs of premature skin aging. Wearing sunscreen and limiting sun exposure are key to protecting your skin.

Although you can’t stop collagen decline entirely, adopting healthy habits such as protecting your skin from the sun, eating a balanced diet, and avoiding smoking and excessive drinking. This can help slow the process and support your body’s collagen levels.

Benefits of Collagen

1. Collagen improves hydration and elasticity of skin thus preventing wrinkling and aging of the skin.

2. Collagen is a major constituent of cartilage, improves symptoms of osteoarthritis, and relieves overall joint pain.

3. Collagen is responsible for the strength and structure of bones. Collagen supplementation can be beneficial for bone health and the prevention of bone loss.

4. Oral intake of collagen supplements can help to gain muscle mass after exercise and in people with sarcopenia.

5. Collagen promotes flexibility and elasticity of arteries and thus promotes heart health.

6. Collagen supplements are also observed to improve hair loss and nail brittleness and promote hair and nail growth.

Are There Side Effects of Taking Collagen?

Collagen supplements are generally considered safe and well-tolerated, with no significant side effects directly linked to collagen itself. However, caution is necessary when it comes to the additional ingredients often included in collagen supplements.

Many supplements marketed for skin, hair, and nail health contain added herbs, vitamins, or minerals. These ingredients, while intended to enhance benefits, may have potential risks:

• Herbal Extracts: Some herbs can interact with medications, making them unsuitable for individuals on certain prescriptions or for those who are pregnant or nursing.

• High-Dose Nutrients: Supplements may include mega doses of nutrients like biotin, which can interfere with medical tests, such as those for heart or thyroid function. Prolonged use of high-dose vitamins and minerals could also lead to health complications over time.

Tips for Safe Use of Collagen Supplements

1. Read Labels Carefully: Ensure you’re aware of all the ingredients included in your supplement.

2. Avoid Overdosing: Stick to recommended dosages, especially if the supplement contains added nutrients.

3. Consult a Healthcare Professional: If you’re pregnant, nursing, or taking medications, seek advice before starting a collagen supplement.

4. Choose Pure Collagen: Supplements containing only collagen are less likely to cause unwanted side effects.

Myths and Facts About Collagen

Myth 1: Collagen supplements provide instant results.

Fact: Collagen supplementation takes time to show visible effects. Studies suggest that improvements in skin elasticity or joint health may take weeks or even months of consistent use.

Myth 2: Applying collagen topically can boost your skin’s collagen levels.

Fact: Collagen molecules are too large to penetrate the skin’s barrier effectively. While topical collagen may help with hydration, it won’t directly increase collagen levels in your skin.

Myth 3: All collagen supplements are the same.

Fact: Collagen supplements vary in type (hydrolyzed, gelatin, or undenatured), source (marine, bovine, etc.), and formulation. Some forms are more bioavailable and easier for the body to absorb.

Myth 4: Collagen is only beneficial for the skin.

Fact: While collagen is celebrated for its skin benefits, it also plays a critical role in supporting joint health, strengthening bones, and improving the overall structure of connective tissues.

Myth 5: Collagen is only for older adults.

Fact: Collagen production starts to decline in your 20s, so younger individuals may also benefit from supporting collagen levels through diet or supplementation to maintain long-term health.

Myth 6: Eating collagen-rich foods has the same benefits as supplements.

Fact: While foods like bone broth contain collagen, supplements are hydrolyzed for better absorption, making them a more efficient option for targeting specific health benefits.

Myth 7: Collagen supplements can completely stop aging.

Fact: Collagen supplements may help slow signs of aging, such as wrinkles and sagging skin, but they cannot stop the natural aging process.

FAQs About Collagen

1.How much collagen should I take?

An adult is recommended to take 2.5-10g of collagen in a day to avail its health benefits. Generally, a capsule or a scoop available with powder contains a recommended serving of collagen making it easier for you to measure. Rest it depends on the reason you are taking it.

2. Is collagen safe to use?

No serious side effects of taking collagen orally are reported. The source and ingredients may contain allergens, which will be mentioned in the container. However, you should immediately stop using it and seek medical help if you observe any adverse side effects.

3. Is collagen safe for pregnant and lactating/breastfeeding mothers?

In some studies, collagen is reported to be beneficial for pregnant women due to its role in joint health. Yet there is not enough research regarding this topic. Although poses no serious health risks, collagen supplements should be taken by pregnant and lactating mothers only on the advice of certified medical/ gyne/obs professionals.

4. Do collagen supplements have side effects?

Collagen supplements have zero to minimal side effects. The most common side effects reported include feelings of fullness, nausea, and bloating. Regardless, these supplements are considered safe for most people.

5. How can I get collagen naturally?

Dietary sources of collagen are already discussed in this article. Protein-rich foods along with minerals and vitamins are beneficial for collagen synthesis in your body. Besides, chicken and fish skin and bone broth is a good source of collagen.

6. What type of collagen is best?

The most easily absorbable form of collagen is hydrolyzed collagen or collagen peptides. The best product for you is the one you like. If you prefer adding your supplement to your daily meals, the powder is the best for you. Otherwise, pills or capsules can make you feel better about taking self-care.

Conclusion

Collagen plays a vital role in maintaining the structure and health of your body, from your skin to your bones and joints. While age-related collagen loss is inevitable, leading a healthy lifestyle can help mitigate its effects.

Consuming a balanced diet rich in protein, vitamin C, vitamin D, and zinc, along with regular exercise, provides a natural and cost-effective way to support collagen production and overall health.

For those in need of extra support, particularly individuals with specific concerns like low bone mineral density, collagen supplements may offer additional benefits. Ultimately, a combination of healthy choices and proactive care can help delay signs of aging, protect against collagen loss, and promote long-term well-being.