All about collagen
Collagen is a powerful protein produced naturally by the body, best known for supporting the skin’s elasticity and hydration. But that’s not all collagen does. Read on to discover what collagen is, what it’s good for, and which foods contain it.
What is collagen?
Collagen (in English, collagen) is the most abundant protein in our body and plays an important role in the cohesion and elasticity of our skin, bones, tendons, cartilage and joints. The name collagen comes from the Greek word “kólla”, meaning glue or binding together. The suffix “-gen” refers to producing. So you can think of collagen as the “glue” that holds everything together. Collagen is produced by the body itself, but levels decline as we get older.
Think of collagen as the “glue” that holds everything together
What are the different types of collagen?
There are many different types of collagen, but the most important are types 1, 2 and 3. Each type has a specific function and is found in different parts of the body. Type 1 is the most common, making up around 90% of the collagen in our body.
- Type 1 collagen is found in the skin, bones, tendons and organs.
- Type 2 collagen is mainly found in cartilage.
- Type 3 collagen is found in the skin, muscles and blood vessels.
What foods contain collagen?
You can find collagen in various foods, such as bone broth, gelatine, fish and protein-rich meat.
Sources of collagen:
- Meat: beef, pork, chicken.
- Oily fish: salmon, tuna, sardines.
- Gelatine: gelatine made from collagen-rich animal bones, tissues and tendons.
- Bone broth: stock simmered from beef bones or fish bones.
What is collagen good for?
Collagen plays a key role in the skin’s elasticity and regeneration. As we get older, from around the age of 25, the body’s natural collagen production begins to decline.
Collagen contributes to:
- Skin elasticity: Collagen is important for the skin’s structure and elasticity, improves hydration and helps reduce fine lines and wrinkles.*
- Healthy hair and nails: There is some evidence that collagen may support the health of hair and nails, including reducing brittleness and promoting growth.*
*Approved beauty claims
From the age of 25, collagen production gradually declines more and more
Collagen and vitamin C
Vitamin C is important for the formation of collagen, which helps strengthen the skin from within. It is a cofactor needed for collagen synthesis. Make sure you get enough vitamin C to support collagen production. Want to know more? Read all about vitamin C here.
Collagen powder and supplements
An animal’s bones, skin, bone marrow and tendons are rich in collagen. Unlike the nutrient-dense diet of our ancestors, who used every part of the animal, these foods rarely feature on our menus today. As a result, with today’s diet it can be challenging to replenish collagen stores sufficiently.
For those who want to increase their collagen intake, collagen supplements are also available. These are often sourced from animals, such as fish or cattle. There is a wide range of collagen supplements on the market, from hydrolysates (which are more easily absorbed) to raw forms. When choosing a supplement, it’s important to consider the source, the processing method and the quality. Find out here how to choose the right collagen supplement.
Can I take collagen supplements during pregnancy?
Collagen is a protein produced naturally by the body and occurs naturally in foods. For that reason, it should not pose health risks. However, there is limited research available on the use of collagen supplements during pregnancy and breastfeeding. Therefore, always consult your treating doctor before taking supplements during pregnancy.
In conclusion
Collagen is a powerful, versatile protein that provides structure to your skin, cartilage, blood vessels and tendons. A balanced diet and a healthy lifestyle are important for the body’s natural collagen production. In addition, make sure you get enough collagen through food and support your body from the inside and out.
Do you have questions or are you looking for personalised advice? Contact our health coaches via the online chat, or visit a Vitaminstore shop near you.
Want to know which collagen suits you best?
Sources
- European Food Safety Authority (EFSA)
- Natuur en gezondheidsProducten Nederland (NPN)
- Information Centre for Food Supplements & Health (IVG)
