By Rachel Davies, Nutritional Therapist
Collagen is having a moment right now, so chances are you’ve heard about it from friends or spotted it in your favourite magazine. But what exactly is collagen? What role does it play in the body, and how can we maintain healthy levels, especially as we get older? In this blog, we’ll explore these questions to help you make informed choices about supporting optimal collagen production in the body.
What is collagen?
Collagen is the most abundant protein in your body. It is made up of amino acids, primarily proline, glycine and hydroxyproline that form a triple helix structure. It works as a structural component of connective tissues, such as skin, tendons, ligaments, cartilage, and bones. Think of collagen as the body’s “scaffolding”—it holds everything together, giving your tissues elasticity, strength, and resilience. Collagen also requires key nutrients such as vitamin C, zinc, copper and manganese to make the triple helix.
There are actually 28 different types of collagen that have been identified and they differ by how the molecules are assembled. There are 5 main types that are found in different parts of the body as follows:
Type I: This makes up about 90% of the collagen in your body and it provides structure for skin, bones, ligaments and tendons. It promotes skin elasticity, minimises wrinkles, and strengthens bones.
Type II: This is found in cartilage which supports joints and reduces stiffness.
Type III: This promotes vascular health, muscle and skin tone and is found in muscles, arteries and organs.
Type IV: This is found in layers of the skin.
Type V: This is essential for cell membranes and tissue development, including the cornea in the eyes and in the placenta. It supports healthy cell growth and improves skin texture.
Type X: Plays a key role in bone and cartilage formation, especially with bone healing and repair.
What happens to collagen as we age?
The body makes new collagen all the time and then, as it gets damaged, it is taken down and renewed. However, this process naturally declines as we age as well as with exposure to UV radiation and environmental stressors like smoking and pollution. Signs of lessening collagen include fine lines and wrinkles, sagging skin, joint stiffness and discomfort, muscle weakness and decreased bone density increasing risk of fracture and osteoporosis.
Where do we get collagen from?
The body makes collagen naturally but we can also support this by consuming collagen-rich foods that can help maintain healthy collagen levels. Dietary sources of collagen include:
Bone Broth: Made from simmering bones such as the carcass of a roast chicken after your Sunday Roast. Bone broth is an excellent source of Type II collagen.
Fish and Shellfish: Rich in Type I collagen, marine collagen is known for its high absorption rate.
Egg Whites and Membranes: Contain Type 1, V and X collagen
Chicken: Provides Type II collagen, especially from cartilage and bones.
Gelatin: A form of cooked collagen, often used in desserts or beverages.
Also remember that the body needs key ‘co-factor’ nutrients vitamin C, zinc, manganese and copper to make collagen. The best way to ensure you are getting these key nutrients is to eat a varied, wholefood diet ensuring quality food on your plate: lean meat, shellfish, wholegrains, an abundance of colourful vegetables and some fruit, quality wholegrains, beans and pulses, nuts and seeds.
My top tips for protecting collagen production through lifestyle
There are key lifestyle factors that affect collagen production. Here are my top tips to support optimal collagen production:
- Prioritise quality, whole food diet: Consuming excessive sugar and refined carbohydrates can harm collagen. Sugar binds with proteins to form advanced glycation end products (AGEs), which damage surrounding proteins, leaving collagen weak, dry, and brittle.
- Stay Hydrated: Hydration is essential for maintaining skin elasticity and preventing collagen loss. Drinking enough water helps keep the skin plump and slows down the formation of fine lines.
- Minimise UV Exposure: UV radiation from the sun is one of the biggest contributors to collagen breakdown, as it generates free radicals and damages the protein matrix in the skin. Be mindful about your sun exposure, use quality, non-toxic sunscreen, wear protective clothing like hats, limit direct sun exposure during peak hours in intense sunlight.
- Get Enough Sleep: Collagen production peaks during deep sleep, as the body undergoes repair and regeneration. Lack of sleep can impair these processes and lead to early signs of ageing. Aim for 7-9 hours of quality sleep per night, Struggling to sleep? Check out our blog here (link to a blog on sleep hygiene or similar?) on the key things to focus on.
- Manage Stress Levels: Chronic stress raises cortisol levels, which can interfere with collagen production and accelerate ageing. To manage stress effectively, consider incorporating relaxation techniques like meditation, yoga, or deep breathing exercises. Schedule downtime to unwind and recharge and exercise regularly, as physical activity helps regulate stress hormones and promotes tissue repair.
- Avoid Smoking and Excessive Alcohol Consumption: Cigarette smoke contains chemicals that degrade collagen and elastin, leading to premature wrinkles and sagging skin. Excessive alcohol dehydrates the skin, interferes with collagen synthesis, and impairs tissue repair.
- Exercise to Maintain Muscle Mass and Joint Health: Regular exercise promotes healthy collagen levels by stimulating muscle growth, improving circulation, and supporting joint health.
Quality supplementation
Extracted’s revolutionary vegetarian collagen supplement- Reeplay - uses egg shell membrane which provides Types I, IV and X collagen. It also includes key co-factor nutrient vitamin C as well as other skin nourishing ingredients such as vitamin E, Aloe Vera, Biotin, Selenium and Hyaluronic Acid. Research on egg shell membrane has demonstrated clear improvements in skin elasticity, tone and moisture as well as reduced hyperpigmentation.
Incorporating a quality collagen supplement into your routine is another way to replenish the body’s collagen stores and support healthy ageing. So think about what your primary goal is in taking collagen so you can identify the right supplement for you.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.