Introduction
From head to toe, all of us contain a large amount of the structural protein called collagen which is primarily composed of connective tissues. It comprises one-third of the total protein in the human body. It is a fiber-like structure that helps to make connective tissue, which includes bone, skin, muscle, tendons, and cartilage. It strengthens, reinforces, and increases the tissue's ability to tolerate stretching and elasticity. Naturally, animal meat (seafood, red meat, poultry) contains collagen. Collagen can also be synthesized through other nutrients such as zinc, copper, amino acids (proline, hydroxyproline and glycine), and vitamin C. These are present in cruciferous vegetables, citrus fruits, berries, mushrooms, peanuts, fish, meat, egg white, liver, nuts and seeds, greens, dark chocolate, shellfish, legumes, whole grains, milk products, red meat, etc. Aging, smoking, alcoholism, sedentary lifestyle, and excessive sun exposure can reduce the formation of collagen.
Types
There are five types of collagen that are majorly present in the body, which includes:
- Type 1 -skin, bones, ligaments and tendons (provides structure)
- Type 2 -elastic cartilage (provides joint support)
- Type 3 -muscles, arteries, organs
- Type 4 -layers of skin
- Type 5 -cornea of eyes, layers of skin and hair, placental tissue.
Functions
As mentioned, collagen’s major role in the body is to improve the skin's elasticity. However, it also improves hydration, blood flow, aids in wound healing, reduces stretch marks, visible cellulite and dark spots. Collagen also strengthens the hair and reduces hair fall by keeping the hair follicles and dermal layer together.
Collagen also plays a critical role in improving joint functioning and lowering painful joints in terms of degenerative and inflammatory diseases in the normal population, as well as in improving muscle soreness and other connective tissue injury healing in the athletic population. It reduces joint pain, stiffness and muscle soreness by providing structural support and enhanced joint lubrication. Amino acid Glycine, present in collagen, plays a role in the synthesis of muscle proteins. Therefore, supplementing with collagen may promote muscle growth and repair, improving recovery after exercise.
REFERENCE:
- https://www.hsph.harvard.edu/nutritionsource/collagen/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9177216/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846778/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3003457/
- https://canprev.ca/blog/collagen-for-tendon-ligament-injury/#:~:text=Collagen%20is%20what%20binds%20us,us%20heal%20from%20overuse%20injuries.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8521576/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8151502/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9569759/
- https://pubmed.ncbi.nlm.nih.gov/30783776/