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Collagen- Effect of Deficiency, Benefits, Damages, Types, and Supplements

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The word collagen has gained too much hype in younger generations considering the benefits it has become a part of the skin and hair care routine.

Medically reviewed by

Dr. Nagaraj

Published At November 10, 2022
Reviewed AtFebruary 2, 2023

Introduction

Collagen is a structural protein found in the connective tissue of various body parts like cartilage, bones, tendons, ligaments, skin, corneas, blood vessels, gut, intervertebral discs, and dentin in teeth. Depending on the mineralization, collagen tissues may be rigid or elastic. Collagen gives our skin elasticity and strength and helps replace dead skin cells. As age advances, the production of collagen is reduced. As a result, the skin becomes saggy. Other factors contributing to the low production of collagen are poor eating habits, imbalanced lifestyle, nutritional deficiency, and genetic defects.

What Are the Effects of Collagen Deficiency?

Collagen deficiency can affect the skin and bones and lead to many diseases. Collagen deficiency is mostly found in old age people and rare in children also can be because of chromosome mutation leading to genetic disorders:

  • Low production of collagen could be the result of aging.
  • Nutritional deficiency and genetic disorder-gene mutation of collagen leads to disease.
  • Nutritional deficiency affects the average production of collagen.
  • Genetic disorders like Alport syndrome (problem with kidney, eye, and hearing loss, chondrodysplasia (skeletal disorder), and Ehlers-Danlos Syndrome (deformity of connective tissue with stretchy skin, abnormal growth of scar tissue, over a flexible joint). Knobloch syndrome (degeneration of the retina and protrusion of brain tissues, osteogenesis imperfecta (irregular bone and connective tissue with brittle bones, weak joints, loss of muscle mass).
  • Conditions like osteoporosis, osteoarthritis, and wrinkles are associated with aging.

What Are the Benefits of Collagen?

Many studies have found the use of collagen could be beneficial for skin, bones, muscles, the circulatory system, hairs, and nails, but it should be taken only on the advice of a certified practitioner:

  • Improves Skin Health: Collagen peptide or supplements helps in strengthening and maintaining the elasticity of the skin. It helps in slowing the aging process by reducing wrinkles and dryness of the skin.
  • Osteoarthritis (Joint pain): Collagen helps in strengthening cartilage (elastic tissue protecting bone joints). As age advances due to the breakdown of collagen tissue, elderly people start having joint pain and restricted joint movement. Collagen supplements help in relieving joint pain and stiffness.
  • Osteoporosis: Bones are majorly composed of collagen. Due to aging, low collagen is produced, thereby making the bones porous, brittle, and at high risk of fracture. Collagen supplements help to give structure and strength to bones.
  • Sarcopenia: Skeletal muscle is mostly collagen protein. Loss of muscle mass and strength is seen due to aging. Collagen supplements boost building muscle mass.
  • Gut Health: The elasticity produced by collagen helps in conditions like leaky gut. Collagen supplements help in improving digestion.
  • Blood Vessels Health: Due to low production of collagen, arteries become less elastic and flexible, which can cause narrowing of the blood vessels in conditions like atherosclerosis which can lead to stroke or Heart attack. Collagen supplements give elasticity and strength to blood vessels, thereby improving the heart condition.
  • Hair and Nails: Due to low production of collagen, nails become brittle, and the skin around the hair follicle becomes loose, resulting in hair thinning. Collagen supplements help in promoting strength in hair and nails.

What Can Damage Collagen Production?

Collagen is produced naturally in the body, but many factors like lifestyle, excess sugar, caffeine, alcohol, and smoking can affect its production:

  • Consumption of a diet high in processed sugar, caffeine, and processed packaged food.
  • Smoking can deplete the production of collagen.
  • Alcohol consumption can dehydrate organs and can break collagen fibers leading to wrinkles.
  • Too much exposure to sunray can damage collagen fibers and also affect the ability to produce collagen fiber.
  • Air pollution can damage collagen fibers by making them weak and fragmented.
  • Lack of sound sleep can affect the production of collagen fibers. A minimum of seven to eight hours of sleep is a must for healthy functioning.

What Are the Types of Collagen in the Body?

There are 28 types of collagen found in the various parts of the body, they are divided into several groups depending on their structural composition, but the five most common types are:

  • Collagen 1 is found in the organic part of all bones, skin, and tendons; it comprises 90 % of the collagen in the body.
  • Collagen 2 is found as a component of cartilage.
  • Collagen 3 is found in all reticular fibers, blood vessels, and connective tissues of the spleen, liver, and uterus.
  • Collagen 4 forms a thin cell layer outside the cell, giving a cell structure.
  • Collagen 5 is found on the cell surface, placenta (pregnant woman's womb), and hair.

What Are Collagen Supplements?

Collagen is produced naturally in the body by combining the four main types of amino acids, a type of protein structure that helps in repairing body tissue.

  • Proline: found in egg whites, dairy products, mushrooms, and asparagus.
  • Glycine: found in pork skin, chicken skin, and gelatin.
  • Lysine: found in red meat, pork, poultry, and cheese.
  • Hydroxyproline: found in beef, turkey, and lamb.

In addition to amino acids, other nutrients required for the natural production of collagen are:

  • Vitamin C: citrus foods like lemon, orange, guava, and bell peppers.
  • Zinc: found in chickpeas, lentils, beans, milk, and cheese.
  • Copper: found in organ meat, cocoa powder, cashew, nuts, and seeds, also helps in collagen buildup.

What Are the Types of Collagen Supplements Available on the Market?

Collagen in the market is available in various forms like collagen peptide, collagen protein, collagen pills, and collagen creams available in various dosage forms. Though collagen is available as over-counter medicine, it is best advised to take it as the doctor prescribed as it may have side effects and may be contraindicated in certain conditions.

What Are Collagen Injections?

Collagen injections are used to treat fine lines, wrinkles, and acne scars. It is also used to create fuller lips and cheeks. Collagen is injected in the procedure of facelifting also to create a smile line or laugh line.

  • To ensure an excellent result, a patient's medical history is recorded.
  • For a trial, patch-test collagen is injected into the forearm, and then that area is monitored for one month for any allergic reactions.
  • If in case a rash, swelling, or itching is found, further procedures cannot be continued. And if a patient is eligible, the doctor will schedule the surgery and provide instruction on post-procedure precautions and maintenance.
  • Topical anesthesia is applied to the area to minimize pain, and when the skin becomes numb, collagen is injected into the area; it is a small procedure that takes nearly one hour.
  • Some patients may experience temporary puffiness, redness, bruising, and tenderness in the injected area.

How Long Does the Collagen Injection Result Last?

The effect may last for six to 12 months; at times, the touch-up injection may be required after four to six months as maintenance. Post-operative precautions must be followed as prescribed. Results also depend on the maintenance by avoiding the factors that had caused the low production of collagen.

Conclusion:

Collagen has many benefits, and its role is important for body functioning. It is better to consume it in natural forms, but if, due to any condition, it is not well produced in the body or if there is a fast breakdown of collagen, it's better advised to take a supplement as recommended by the doctor.

Frequently Asked Questions

1.

What Does Collagen Do to Our Body?

Connective tissues, bones, muscles, and skin comprise collagen. Unfortunately, most collagen supplements lack adequate scientific support, but a healthy diet provides the body with the necessary materials to produce collagen.

2.

What Foods Are High in Collagen?

Citrus fruits, berries, tropical fruits, chicken, fish, shellfish, egg whites, garlic, leafy greens, and bone broth. Collagen-rich fruits give healthy and radiant skin.

3.

What Is the Best Source of Collagen?

Food that contains amino acids glycine, proline, and hydroxyproline are necessary for forming collagen. Several high-protein foods are thought to promote collagen production. Fish, poultry, meat, eggs, dairy, legumes, and soy are a few of these.

4.

Does Collagen Work?

The two advantages of collagen peptides that are most frequently mentioned are improved skin health and decreased joint discomfort. But these pills also claim to promote healthy heart and digestion, stop bone loss, and build more muscle. Unfortunately, experts warn that there is not much evidence to support these assertions.

5.

Is It Ok to Take Collagen Every Day?

For healthy people, collagen is typically considered a safe and nontoxic daily supplement, and most won't encounter any adverse side effects.

6.

At What Age Should One Start Taking Collagen?

Taking collagen between 20 and 30 is generally an intelligent decision. This is because, around age 30, the body's natural collagen production begins to decline. However, there may be advantages to starting early to improve the body's collagen condition.

7.

How to Produce More Collagen Naturally?

Sleep well and look younger. The technique is accurate because getting enough sleep, lifting weights, fasting while only drinking water, steam bath therapy, collagen supplements, bone broth, cryotherapy, and eating healthy vegetables are all said to improve beautiful skin.

8.

Which Fruit Has the Most Collagen?

Oranges, lemons, limes, and grapefruit are just a few examples of citrus fruits that are well-known for having a high collagen-producing capacity even though they do not contain collagen, antioxidants, and nutrients like vitamin C and zinc, help the body make more of this remarkable protein.

9.

Which Vitamin Has More Collagen?

Pro-collagen, the body's precursor to collagen, is primarily produced by vitamin C. Consequently, consuming enough vitamin C is essential.

10.

What Is the Number One Collagen to Buy?

The most vital kind of collagen is type I. However, type 1 collagen is the best option if one is looking for collagen to support skin health because it's the skin's essential structural protein.

11.

How Do I Rebuild My Collagen?

Some methods might aid in regenerating collagen in the face for skin that is smoother and appears younger. Creams and serums, cosmetic procedures to increase or restore collagen, skin resurfacing lasers, chemical peels, dermal and facial fillers, platelet-rich plasma (PRP) therapy, and microneedling.

12.

How Long After Taking Collagen Will I See Results?

Regardless of the collagen use goal, seeing benefits will take at least eight weeks. This is because most research evaluates collagen's effects on skin health and joint pain reduction over a minimum of 8 weeks. However, some studies examine these effects over extended time frames, such as 12 months for bone health.

13.

Is There a Downside to Taking Collagen?

Mild side effects from collagen supplements could include bloating, heartburn, and a sense of fullness. Also, make careful to buy supplements devoid of allergens if one suffers from food allergies.

14.

Does Collagen Make Us Look Better?

According to dermatologists, collagen prevents our skin from drooping, giving us that plump, young appearance. Collagen is produced by the body naturally, but as we get older, less of it is produced.
Dr. Nagaraj
Dr. Nagaraj

Diabetology

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