Ultimate Guide to Understanding Collagen

Ultimate Guide to Understanding Collagen

In the bustling world of wellness, one word seems to be on everyone’s lips and in everyone’s smoothies: collagen. You’ve probably heard about it from health influencers, and maybe a friend but, you might still be wondering, "what is collagen, really?" 

Whether collagen is a mysterious buzz word, or you've ever felt a little lost in the science, you're not alone. We’re here to demystify collagen. This is your friendly, comprehensive guide to understanding collagen, with insights you need to feel confident about what collagen is, what it does in your body, and how you can harness its benefits. Get ready to feel inspired to make healthy choices and discover tips to help you elevate your wellness journey! 

 

What is Collagen? Your Ultimate Guide to the Body's Most Vital Protein 

So, you’re wondering "what is collagen?". Collagen is the most abundant protein in the human body. It makes up about 30% of your total protein mass. Collagen is the body’s most Vital Protein. Collagen is the primary structural component of all your connective tissues. It’s strong, yet flexible.  

There are a few different ways you can think about collagen: 

  1. Collagen is like the body's scaffolding. 

Imagine you’re building a beautiful house. You need a strong, reliable framework to give it shape, structure, and strength. Without that framework, the walls would crumble. In your body, collagen is that framework. It provides the essential structure for your skin, bones, muscles, tendons, and ligaments. 

  1. Collagen means glue. 

The word "collagen" comes from the Greek word kólla, which means "glue." It’s a perfect description. Collagen is a protein that helps hold your cells and tissues together, ensuring everything stays firm, connected, and in its proper place. Think about the arts and crafts projects you used to make as a kid – you’d use so much glue, and it did a great job to keep all of the different shaped pieces together. Collagen is like that glue.   

  1. Collagen is like a powerful, twisted rope. 

On a microscopic level, collagen fibres are organized into a beautiful, strong structure called a triple helix. A triple helix is similar to a twisted rope, such as one you might see on a sailboat. The three individual strands twist around each other to form a resilient, flexible rope. This unique structure of collagen is what enables your skin to have elasticity, and your joints the ability to move smoothly. 

This remarkable protein is made up of key amino acids, the building blocks of all protein. Specifically, collagen is rich in these amino acids: glycine, proline, and hydroxyproline. These amino acids line up in a unique sequence to create the strong, fibrous network crucial to your health and vitality. 

 

Types of Collagen: Understanding the Types 

Did you know there are actually at least 29 different types of collagen in the human body? The vast majority of the collagen in our bodies (about 90%) is made up of Types I, II, and III. Each of these types has a specific role to play in our health and vitality: 

Type I Collagen: 

This is the most prevalent type and is found in our skin, bones, teeth, tendons, and ligaments. When you hear about collagen in skin, it’s largely referring to features of Type I collagen. 

Type II Collagen: 

Type II collagen is the main component of cartilage, the flexible tissue that cushions your joints.  

Type III Collagen: 

In the skin, while Type I makes up about 85% of the collagen present, Type III collagen makes up between 8-12%. Type III collagen is crucial for the structure of many connective tissues, including cartilage of joints. It plays a role in skin’s firmness and elasticity. 

Understanding these different types helps us appreciate the wide-ranging impact of collagen on our overall well-being

 

Where Does Collagen Live in Your Body? 

Since collagen is the most plentiful protein in your body, you can find collagen almost everywhere. Here’s a look at its most important roles: 

Skin: 

Your skin is about 70-80% collagen. It’s the protein responsible for skin’s incredible combination of flexibility and strength. That healthy glow that comes with plump, firm, and hydrated skin is thanks in part to collagen. Collagen is part of the dermal matrix that provides structure and elasticity, helping your skin "snap back" into place. 

Joints and Bones: 

Collagen forms a gel-like substance that provides cushion in your joints. It allows your joints to glide smoothly without friction or discomfort. In your bones, collagen creates a matrix that minerals like calcium and phosphate bind to, giving bones strength and flexibility. 

Muscles and Tendons:  

Collagen is a major component of your muscles, tendons (which connect muscle to bone), and ligaments (which connect bone to bone). It provides the structural integrity needed for movement, exercise, and daily activity. 

Hair, Skin and Nails: 

Collagen isn’t in hair or nails. Both hair and nails are primarily made of another protein called keratin. Collagen contains proline which is an amino acid required to make keratin. A healthy supply of collagen can help provide amino acids needed to support the production of keratin needed for strong hair and nails. The skin also contains keratin, and other proteins (elastin, collagen) that need these amino acids as they are the building blocks used to make them.  

Gut:  

The lining of your intestinal wall is a complex structure that includes several layers, including connective tissue. Connective tissue is made with collagen. In addition, one of the amino acids in collagen, glycine, has been found in research to play a protective effect on gut cells. Gut health researchers note a healthy gut relies on healthy integrity of the cells lining the gut.  

 

How Your Body Makes Collagen 

Our bodies are naturally equipped to produce their own collagen. This amazing process, known as collagen synthesis, happens within our cells, primarily in specialized cells called fibroblasts. To create collagen, our bodies need a few key ingredients: 

Amino Acids: As we mentioned, glycine, proline, and hydroxyproline are the essential building blocks. You can get amino acids into your diet by choosing protein-rich foods, which could include nuts, seeds, beans, fish and meats.  

Vitamin C: This is a crucial cofactor in collagen synthesis. Without enough vitamin C, our bodies can't produce collagen effectively. 

Zinc and Copper: These minerals also play supporting roles in the production of collagen’s triple helix, that twisted rope, structure.  

You could imagine the factory that produces the "glue" for your house. The amino acids are the raw materials, and vitamin C, zinc, and copper are the skilled workers who assemble these materials into the final product. When this factory is running smoothly, our collagen levels remain optimal. 

 

The Inevitable Decline: What Happens to Your Collagen Over Time? 

As we age, our body's natural collagen production begins to decline. Other lifestyle factors can also impact your collagen levels, including: 

  • Sun Exposure: UV radiation can damage collagen fibers in the skin. 

  • Smoking: This can significantly reduce collagen production, shows research. 

  • Diet High in Sugar and Refined Carbohydrates: These can lead to the formation of advanced glycation end products (AGEs), which can damage collagen. 

  • Stress: Chronic stress can also negatively impact collagen production. 

When our internal "factory" slows down, the structural integrity of our "house" can begin to weaken. This is where a focus on supporting our collagen levels can make a real difference. 

 

How to Welcome More Collagen Into Your Day 

Feeling inspired to support your body's foundational protein? There are several ways to boost your collagen levels and reap its incredible benefits. 

  1. Collagen-Rich Foods: You can get collagen from your diet by consuming things like slow-cooked bone broth, the skin on chicken or fish, and tougher cuts of meat that are rich in connective tissue. However, scientists have noted that since the collagen in these foods is not hydrolysed, it’s not well absorbed by the body.  

  1. Collagen-Boosting Nutrients: Your body needs certain vitamins and minerals to properly synthesize its own collagen. Think of them as the support crew! The crew includes vitamin C, zinc, and copper. 

  1. Collagen Peptide Supplements: Collagen supplements are a convenient and easy way to increase your dietary intake of collagen. It’s tasteless, odourless, and dissolves easily in hot or cold liquids. Plus, the collagen has been broken down (a process called hydrolysis) so it is in smaller, more easily absorbed peptides. You can find these hydrolyzed collagen peptides in Vital Proteins.  

  

Make it a Ritual: Simple Ways to Use Collagen Every Day 

Embracing the benefits of collagen shouldn't feel like a chore. It should be a simple, positive choice you make for your long-term vitality. Here are some easy ways to use collagen peptides in your day: 

  • Morning Coffee: Start your day by stirring a scoop into your favourite morning brew. It dissolves completely, giving your daily ritual a powerful wellness boost without changing the taste. Elevate your coffee experience with a hint of vanilla bliss – try Vital Protein’s Collagen Creamer. 

  • Support Your Hydration Goals: You can stir collagen peptides into a simple glass of water or your favourite infused water to support your body from the inside out while you hydrate. 

  • Your Midday Meal: Mix collagen peptides into soups, stews, or even a bowl of oatmeal or yogurt for an easy protein-packed addition to your lunch. 

  • Your Post-Workout Smoothie: Replenish your body after exercise by adding collagen to your protein shake or smoothie. It supports your muscles and joints right when they need it most. For those on-the-go moments, there’s Vital Protein Collagen Peptides Sticks. 

 

Now You Know - What is Collagen 

Understanding collagen is the first step toward actively nurturing your body from the inside out. Every time you make a conscious lifestyle choice (including nutrient-rich foods or high-quality, bioavailable collagen peptides into your routine) you are investing in your long-term vitality. You are giving your body the foundational building blocks it needs to be at it’s best. 

Ready to learn more? Visit VITALversity. 

 

References: 

Effects of collagen peptide supplementation on cardiovascular markers: a systematic review and meta-analysis of randomised, placebo-controlled trials. British Journal of Nutrition. 2023;129(5):779-794. 

Collagen structure and stability. Annu Rev Biochem. 2009;78:929-58. 

The collagen family. Cold Spring Harb Perspect Biol. 2011 Jan 1;3(1):a004978. 

Molecular composition and function of integrin-based collagen glues – introducing COLINBRIs. Biochim Biophys Acta 2014 Aug; 1840(8):2533-2548. 

Type 1 collagen: Synthesis, structure and key functions in bone mineralization. Differentiation. 2024 Mar-Apr;136:100757. 

Age and skin structure and function, a quantitative approach (II): protein, glycosaminoglycan, water and lipid content and structure. Skin Research and Technology 2006; 12: 145-154. 

Type III collagen is a key regulator of the collagen fibrillar structure and biomechanics of articular cartilage and meniscus. Matrix Biol. 2020 Jan;85-86:47-67. 

Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Nutr J. 2016 Jan 29;15:14. 

An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing. Nutr Hosp. 2015 Jul 18;32 Suppl 1:62-6. 

Molecular structure of the collagen triple helix. Adv Protein Chem. 2005;70:301-39. 

Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Form Res. 2022 May 31;6(5):e36339. 

Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Food Funct. 2017 Mar 22;8(3):1144-1151. 

A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers (Basel). 2021 Nov 9;13(22):3868. 

Glycine transporter GLYT1 is essential for glycine-mediated protection of human intestinal epithelial cells against oxidative damage. J Physiol. 2010 Mar 15;588(Pt 6):995-1009. 

Alignment, cross linking, and beyond: a collagen architect's guide to the skeletal muscle extracellular matrix. Am J Physiol Cell Physiol. 2023 Oct 1;325(4):C1017-C1030. 

Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019 May 15;11(5):1079. 

Collagen Structure, Synthesis, and Its Applications: A Systematic Review. Cureus. 2022 May 9;14(5):e24856v. 

Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int J Cosmet Sci. 1998 Jun;20(3):151-8. 

Beneficial impact of zinc supplementation on the collagen in the bone tissue of cadmium-exposed rats. J Appl Toxicol 2018 Jul;38(7):996-1007. 

Effect of copper and zinc ions on type I collagen self-assembly. Int J Polymer Anal Char, 2022; 27(6): 394-408. 

Collagen study advances for photoaging skin. Photodermatol Photoimmunol Photomed. 2024 Jan;40(1):e12931. 

Smoking affects collagen synthesis and extracellular matrix turnover in human skin. Br J Dermatol. 2002 Apr;146(4):588-94. 

Nutrition and aging skin: sugar and glycation. Clin Dermatol. 2010 Jul-Aug;28(4):409-11. 

Stress, immunity and skin collagen integrity: Evidence from animal models and clinical conditions. Brain, Behavior, and Immunity 2009;23(8):1089-1095. 

 

 

 

Back to blog