Collagen is the most abundant protein present in the body. This fibrous protein provides structure to our body. Collagen protein contains long strands of fibrous tissue which forms the building blocks of our cartilage, skin, tendons, ligaments, bones, etc. It acts as a glue holding all these things together.
In order to produce collagen, our body needs several essential nutrients like vitamin C, copper, proline and glycine amino acids. As we grow old, the production of collagen in our body declines. Some of the other factors which lead to an early reduction in collagen in our body is smoking, stress, unhealthy eating habits, excess intake of sugar-based foods, beverages, protein-deficient diets, exposure to harmful UV rays of the sun, chemicals, toxins and environmental pollutants.
Let us look at some of the important roles which collagen play in our body.
1. Maintains skin integrity - Collagen is present in abundance in our skin. It helps in maintaining the hydration and tightness of the skin. Lack of collagen leads to dry, scaly skin and the early appearance of fines lines and wrinkles. A study conducted in 2019 found significant improvement in skin health after 2.5 g of collagen peptides were given to women of 35 years for 12 weeks. Due to this reason, collagen is also popularly used in the cosmetic industry in anti-ageing creams, lotions and treatments.
2. Keep joints healthy - Collagen is needed to form the connective tissue and maintain joint lubrication. As collagen decreases with age, the lubrication and flexibility of joints also decrease resulting in joint pain, inflammation and degenerative joint disorders like osteoarthritis. Therefore, it is important to maintain collagen levels in the body so as to combat inflammation, prevent knee and joint disorders. To evaluate this, a collagen hydrolysate supplement was given to athletes under a study. At the end of the study, the athletes reported decreased inflammation, pain and better mobility. In addition, the risk of joint deterioration was also reduced. Collagen supplements may also prove favourable during the treatment of osteoarthritis and osteoporosis.
3. Promote muscle mass - Collagen is a protein that is made up of amino acids. Collagen helps maintain muscle mass and strength. It connects our muscles to muscles and bone to muscles. Hence it helps in keeping our muscle strength and function correctly.
To conclude, collagen is linked with a variety of health benefits. It keeps our skin, joints, muscle, bones and cartilage healthy. To prevent collagen from declining, the diet should be rich in foods like eggs, chicken, bone broth, fish, citrus fruits like orange, lemon, amla, guava, kiwi and grapefruit. Because of these ample health-boosting properties associated with collagen, people also opt for collagen supplements like Collastead. Supplements are a great way to maintain collagen in the body. These supplements have shown fruitful in keeping skin healthy, reducing joint pain, promoting gut health, strengthening hair, nails, cartilage and muscles in multiple studies.
REFERENCES
Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24(5), 1485–1496. https://doi.org/
Moskowitz R. W. (2000). Role of collagen hydrolysate in bone and joint disease. Seminars in arthritis and rheumatism, 30(2), 87–99. https://doi.org/
Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. https://doi.org/
Vollmer, D. L., West, V. A., & Lephart, E. D. (2018). Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome. International journal of molecular sciences, 19(10), 3059. https://doi.org/
Praet, S., Purdam, C. R., Welvaert, M., Vlahovich, N., Lovell, G., Burke, L. M., Gaida, J. E., Manzanero, S., Hughes, D., & Waddington, G. (2019). Oral Supplementation of Specific Collagen Peptides Combined with Calf-Strengthening Exercises Enhances Function and Reduces Pain in Achilles Tendinopathy Patients. Nutrients, 11(1), 76. https://doi.org/