Collagen: the main blocks of youthful skin

You are most likely familiar with collagen, as it's used in cosmetic and medical procedures such as dermal fillers, wound dressings, and periodontics. It's not a surprise, given that collagen is a protein and accounts for 30% of your body's protein, according to the Cleveland Clinic.¹  It's the main building block for your skin, muscles, bone, and connective tissues, providing them with structure, support, and strength. Without collagen, as The University of California and Los Angeles Health (UCLA)² explains, these body parts lose the elasticity and strength they need to function.

The body needs to be fed ingredients to produce collagen naturally. To make collagen, the amino acids proline, glycine, and hydroxyproline group together to form a triple helix structure.

There are 28 types of collagen, and as The Arthritis Foundation³ explains, it can depend on where the collagen is used in the body. However, the main types related to skin function are:

Type I: According to the Cleveland Clinic,¹ Type I makes up 90% of the body's collagen and provides structure to your skin, bones, tendons and ligaments.

Type IV: Found in skin layers

While Type II is best for joints, types I and III are most beneficial for the skin.

Some of the roles that collagen plays in our bodiesin skin health include:

The Cleveland Clinic¹ reports that collagen helps to replace dead skin cells.

Harvard University⁴ explains that collagen works with other substances, such as hyaluronic acid and elastin, to ensure skin hydration and elasticity. It also helps to make proteins such as keratin that form skin, hair, and nails.

As we age, collagen levels in our body naturally decline, and visible signs of this include wrinkly skin or stiffer joints. In addition to age, the Cleveland Clinic¹ explains how other lifestyle factors can damage collagen, including smoking, UV radiation, and too much sugary or refined carbohydrate foods. 

This is where collagen's benefits come in.

Skin health

The Arthritis Foundation³ reports positive effects, mainly showing collagen’s rejuvenating effects on the skin, such as improved skin hydration and elasticity.

For example, these results were found in one review and analysis of 19 studies published in the International Journal of Dermatology⁵ involving over 1000 participants. However, it's unclear if these were due to collagen as the supplements also contained other vitamins, minerals, and other ingredients. 

Bovine collagen

Bovine collagen is extracted from beef, particularly cow hides, and is a type II collagen found in the cartilage. However, one review paper published in the Polymers Journal ⁶ reports that a mixture of collagen type I and III can also be obtained from bovine collagen. 

Marine collagen

Marine collagen is an option for those who may prefer a non-bovine source of collagen. Marine collagen is isolated from the skin, bones, and scales of marine animals such as fish and jellyfish. It mainly consists of type I collagen, the type beneficial for the skin. It has been studied for its benefits for wound healing, skin anti-aging, and bone and cartilage. One 2022 research paper in the Marine Drugs Journal⁷ reports that marine collagen sources are significantly more advantageous than land animal sources. 

Collagen for vegetarians or vegans

Collagen is only derived from animals. Vegetarians or vegans can buy plant-based products that contain vitamin C and zinc, which support collagen production. However, plants don't contain collagen.

Because the body cannot absorb collagen in its whole form, it's broken down into amino acids called collagen peptides, which the gastrointestinal tract can absorb. In this way, Cleveland Clinic¹ explains this is how eating collagen-rich foods doesn't directly result in higher collagen levels in the body.

However, many foods contain raw ingredients that support collagen production.

To help your body make collagen naturally, eat a well-balanced diet full of healthy foods. The Mediterranean diet is a good one to follow, according to the Cleveland Clinic.¹

Incorporating the right foods can help aid the production of collagen in the body. This is important, especially if diet is poor or when collagen production starts to decrease as we age. 

Protein

Collagen is a protein, so the body can be nourished with collagen from the inside out, with these foods that contain protein, vitamins and minerals. This includes meats, nuts and beans.

Bone broth

This can be homemade or store bought. The broth is made by extracting the juices from the bones of meats, leaving a flavoursome and nutritious broth of collagen. The quality of the collagen depends on the quality of the bones and meat.

Vitamin C 

Vitamin C is required for the synthesis of collagen. It is found in citrus fruits like berries and oranges, and vegetables such as red and green capsicums, tomatoes and dark green leafy vegetables

Collagen supplements may aid in the body's production of collagen. There are two main types of collagen dietary supplements. According to UCLA Health, there is no conclusive research to prove that collagen from food is better than collagen provided by supplements. But it recommends opting for one of the two main types of collagen, which The Arthritis Foundation³ outlines: 

Hydrolysed collagen

Collagen also comes in pills and powders; you will likely see them as collagen peptides or hydrolysed collagen at the shops. Collagen peptides are absorbed through your gastrointestinal tract. These are broken-down pieces of collagen from different types of animals, such as bones, scales or hooves from cows, fish or pigs. This broken-down form makes it easier for the body to absorb, UCLA Health explains.

Undenatured type II collagen

Undenatured collagen is not broken down or treated to heat or exposed to heat, acids, and enzymes. It mostly comes from chicken breastbone cartilage.

Summary

In summary, adding collagen rich foods like bone broths may help you add to the building blocks of your skin and improve overall elasticity and hydration. If you are looking to supplement, chat withto your healthcare professional first to check if it is right for you and look for type I and III collagen to support skin health if necessary.