Collagen has always been popular with women who hope to supplement collagen to make their skin, joints, and hair healthier. But before choosing, you should first understand what collagen is.
What is Collagen?
Collagen is the most abundant protein in the body, making up about 30% of its total protein. Its fibrous structure is used to create connective tissue. This type of tissue connects other tissues and is a major component of bones, skin, muscles, tendons, and cartilage. It helps make tissues strong, elastic, and able to withstand stretching.
In food, collagen is naturally found only in animal meats containing connective tissue, such as meat and fish. However, various animal and plant foods contain substances that produce collagen in our bodies. As we age and adopt different lifestyles, the body's collagen gradually decreases.
What are the signs that your collagen levels are declining?
- Appearance of wrinkles
- Muscle weakness and muscle pain
- Stiffer tendons and ligaments, reduced flexibility
- Joint pain due to cartilage wear
- Gastrointestinal problems.
Types of Collagen
There are 28 known types of collagen, the following are the 5 most common:
Type 1 Collagen - Accounts for 90% of human collagen. Helps in tissue formation, wound healing, and provides sufficient support for the skin.
Type 2 Collagen - Primarily found in cartilage tissue.
Type 3 Collagen - This type is found in muscles, arteries, and organs.
Type 4 Collagen - Found in your skin layers, providing cushioning and lubrication, which not only helps smooth movement but also protects the body.
Type 5 Collagen - Helps Type 1 and Type 3 collagen function, so it often appears with both. It is generally found on tissue surfaces, such as hair, gum tissue, etc.
Functions of Collagen
The main function of collagen is to provide structure, strength, and support to your body.
Specific functions of collagen include:
- Helps form fibroblasts in the dermis (middle skin layer), thereby helping new cells grow.
- Provides a protective layer for organs.
- Gives skin structure, strength, and elasticity.
Foods that promote collagen production
- Some high-protein foods like fish, poultry, meat, eggs, dairy products, legumes, and soy are believed to promote collagen production because they contain the amino acids—glycine, proline, and hydroxyproline—that are used to make collagen. [1]
- Collagen production also requires nutrients like zinc, found in shellfish, legumes, meat, nuts, seeds, and whole grains; and vitamin C from citrus fruits, berries, leafy greens, bell peppers, and tomatoes.
Can pork trotters and fish maw supplement collagen?
People often say that pork trotters, pig's feet, and fish maw can supplement collagen, but the collagen molecules in these foods are too large, and the digestive tract is not long enough to break down large protein molecules into absorbable small molecules. Therefore, they are likely to only contribute calories, and even if they can supplement collagen, it would only be in minimal amounts!
Potentially helpful healthy lifestyle habits
In addition to a balanced diet, the following habits may help protect the body's natural collagen:
- Applying sunscreen or limiting time in direct sunlight (10-20 minutes of direct midday sun, 3-4 times a week, provides enough Vitamin D for most people).
- Getting enough sleep, 7-9 hours per night is recommended.
- Avoiding smoking or secondhand smoke.
- Managing stress, as chronically high cortisol levels can reduce collagen production.
References:
https://www.vitaminfo.com.tw/collagen.html
https://www.hsph.harvard.edu/nutritionsource/collagen/
https://my.clevelandclinic.org/health/articles/23089-collagen
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Lodish H, Berk A, Zipursky SL, et al. Molecular Cell Biology. New York: W. H. Freeman; 2000
The health information content above is for reference purposes only and cannot replace the advice of professional doctors or healthcare providers, or the product information provided on this website. It is also not intended for diagnosis, treatment, medical, or prevention of any disease. Before adopting any diet, exercise program, or taking health supplements, or before taking medication, or if you have any doubts about your health condition, you should consult a professional healthcare provider.