What's the Function of Collagen and is an Increased Intake Necessary?
In the human body, collagen plays a crucial role, similar to steel reinforcing bars in buildings. This structural protein is a key constituent in connective tissue, skin, and bone, making up about a third of all protein in the body [1].
As we age, the natural decrease in collagen production is partially linked to more people experiencing bone and joint problems [2]. There are 28 different types of collagen, each with a specific role depending on where in the body it's found. The most abundant type is type 1 collagen, which is found in skin, bones, tendons, and ligaments [3].
Collagen provides physical support and structure to cells and tissues, ensuring their integrity and functioning. It's not just a building block; it also contributes to the flexibility and mobility of our joints, and the hydration and elasticity of our skin [4].
While there are no nutritional guidelines about how much collagen we should get a day, Drew Hayes, a registered dietitian and professor at the University of Texas at Austin, explains that this is because collagen is a part of protein [5]. As long as someone is meeting their protein requirements, they're effectively getting enough collagen.
However, for those seeking to boost their collagen intake, options are available. Collagen can be obtained through diet, primarily from animal-based foods such as bone broth, skin, and connective tissues of chicken, beef, and fish. Other sources include egg whites and foods rich in vitamin C, such as citrus fruits and leafy greens, which support the body's collagen synthesis [6].
Alternatively, collagen supplements can be taken. These supplements commonly contain hydrolyzed collagen peptides derived from bovine (cow) or marine (fish) sources. Effective skin improvement reportedly requires at least 2.5 g of bovine collagen or 5 g of marine collagen daily [7]. Collagen supplements come in various forms, including powders, capsules, tablets, liquids, and gummies, with dose recommendations varying by form and manufacturer instructions [3].
Older adults may benefit from higher doses within the recommended ranges due to the natural decline in collagen production with age [8]. However, it's essential to note that there is no official government guideline for collagen intake, and the FDA does not strictly regulate collagen supplements for safety or efficacy [4]. Therefore, consulting a healthcare professional before beginning supplementation is recommended, especially for those with specific health conditions [1][4].
In summary, a daily collagen intake of about 2.5 to 15 grams is deemed safe and effective, obtainable via collagen-rich foods or supplements, with dosage tailored to individual needs and health goals. Whether through diet or supplementation, understanding the role of collagen in our bodies and taking steps to maintain its production can contribute to overall health and well-being.
References:
[1] https://www.healthline.com/nutrition/collagen-benefits [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6312504/ [3] https://www.healthline.com/nutrition/collagen-supplements [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7266453/ [5] https://www.npr.org/sections/thesalt/2019/05/15/721814880/is-collagen-the-next-superfood [6] https://www.healthline.com/nutrition/foods-high-in-collagen#TOC_TITLE_HDR_5 [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262592/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7266453/
- A manuals on wellness might include information about the role of collagen in the body, particularly in skin, bone, and connective tissue.
- In the fashion world, some individuals seek to maintain a youthful appearance by incorporating skin-care products that boost collagen production as part of their style.
- The science behind collagen synthesis is crucial in understanding how nutrition impacts the health-and-wellness of aging individuals, especially in terms of collagen production decline.
- In the realm of health-and-wellness, aging can be managed by enhancing collagen levels through appropriate nutrition and supplementation, which may involve consuming foods rich in vitamin C or taking collagen supplements.
- To maintain a balanced fashion sense and improve overall wellness, one might opt for shopping for nutrients that support collagen production, such as foods rich in protein, vitamin C, and other essential nutrients for skin-care and bone health.
