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Collagen

As we age, the body produces less collagen, and existing collagen breaks down faster. The collagen is also of lower quality than when we were younger. Women experience a significant reduction in collagen production after menopause. It’s normal for everyone to experience a decline in collagen production after age 60.

Collagen can’t be measured — for instance, in a blood test — but there are signs that your collagen level is decreasing. These signs and symptoms include:

Collagen is the most abundant protein in your body. It accounts for about 30% of your body’s total protein. Collagen is the primary building block of your body’s skin, muscles, bones, tendons and ligaments, and other connective tissues (which literally is what holds the body together). It’s also found in your organs, blood vessels, and intestinal lining.

Proteins are made from amino acids (there are roughly 500 amino acids that have been identified in nature, but just 20 amino acids make up the proteins found in the human body).

The main amino acids that make collagen are proline, glycine, and hydroxyproline. These amino acids group together to form protein fibrils in a triple helix structure (which are three intertwined polypeptide chains). Your body also needs the proper amount of vitamin C, zinc, copper, and manganese to make the triple helix.

Collagen’s main role is to provide structure, strength, and support throughout your body.

Collagen’s specific roles include:

Some 28 types of collagen have been identified. They differ by how the molecules are assembled, the added cell components, and where the collagen is used in your body. All collagen fibrils have at least one triple helix structure.

The five main types of collagen and what they do are:

As we age, the body produces less collagen, and existing collagen breaks down faster. The collagen is also of lower quality than when we were younger. Women experience a significant reduction in collagen production after menopause. It’s normal for everyone to experience a decline in collagen production after age 60.

Collagen can’t be measured — for instance, in a blood test — but there are signs that your collagen level is decreasing. These signs and symptoms include:

These factors can decrease collagen levels in your body:

Your body can’t absorb collagen in its whole form. Your body breaks down the collagen proteins you eat into amino acids. So eating collagen-rich foods doesn’t directly result in higher collagen levels in your body.

Still, many foods that provide the raw ingredients that support collagen production can be eaten as part of a healthy diet. These foods contain the amino acids proline and glycine. Vitamin C, zinc and copper are also needed for the process. Foods that contain these amino acids, vitamins and minerals include:

Collagen peptides are small pieces of animal collagen. Collagen can’t be absorbed in a whole form. It has to be broken down into smaller peptides or amino acids. Oral collagen supplements come in the form of pills and powders. They usually contain two or three amino acids. They are sold as collagen peptides or hydrolyzed collagen. Collagen peptides are absorbed through your gastrointestinal tract.

There’s a lack of randomized controlled trials of dietary supplements (the gold standard to test the effectiveness of medications). The few such studies that have been done have found that collagen peptides are possibly effective for improving skin hydration and skin elasticity. It’s also possibly effective for relieving pain and improving joint function in people with knee osteoarthritis.

Important things to know about the science behind supplements:

Finally, keep in mind that ingesting collagen peptides — from foods or supplements — can’t be directed to where you want them to be used. Your body uses these peptides for whatever it needs: collagen or protein.

The benefits of collagen may be more hyped in the media than the evidence behind it. More published research studies are needed to show the actual health benefits of collagen supplements.

Final thoughts: You can always help your body make collagen naturally by eating a well-balanced diet full of healthy foods. A well-balanced diet includes chicken, beef, fish, dairy, eggs, beans, leafy greens, other vegetables, whole grains, and citrus fruits. To reduce damage to the collagen in your skin, don’t smoke, avoid second-hand smoke and wear sunscreen every day.

Synergistic Effects: