What Does Collagen Do?

Collagen might be one of the biggest buzzwords in wellness right now, but it's far more than a passing trend. Whether you're sipping on a collagen latte or browsing the best collagen supplements, you might wonder: What does collagen do?

Let’s explore how collagen works in the body, why it's so important for your skin, joints, and overall well-being, and how Motion Nutrition’s clean, science-backed approach can help you get the most from it.

What Is Collagen?

Collagen is the most abundant protein in the human body, made up of amino acids, comprising around 30% of our total protein content. It acts as a structural building block in your skin, hair, nails, bones, muscles and connective tissues. Think of it as the “glue” that holds everything together – it gives your skin elasticity, cushions your joints and supports strong bones.

As we age, our natural collagen production begins to decline, typically starting in our mid-20s and accelerating in our 30s and beyond. This reduction contributes to many visible signs of ageing, including wrinkles, sagging skin, joint discomfort, and decreased muscle mass. This is why starting to take a collagen supplement in our early 20s may be beneficial to prevent the start of decline. 

What Are The Benefits of Collagen?

So, what does collagen do exactly? Here's a breakdown of its key benefits:

• Supports skin health – Collagen gives your skin structure and elasticity, helping reduce the appearance of wrinkles and maintain a youthful glow.

• Strengthens hair and nails – It contributes to stronger, healthier-looking hair and reduces brittleness in nails.

• Promotes joint and bone health – Collagen cushions joints and supports flexibility, which is especially beneficial as we age or increase activity levels.

• Aids muscle recovery – Some types of collagen support muscle mass and repair after exercise.

• Improves gut lining – Certain collagen types can help support the integrity of the digestive tract lining.

Types of Collagen

There are at least 28 different types of collagen in the body. However, the majority is made up of five main types, each with its own roles and locations.

• Type I: This type makes up about 90% of collagen in the body and can be found in the skin, bones, tendons, ligaments, teeth and organs.

• Type II: This type of collagen is primarily found in body cartilage, providing elasticity, strength and cushioning to joints.

• Type III: This type works alongside ‘Type I’ for structure and elasticity, which is crucial for blood vessels and organs and can also be found in the skin, lungs and reticular fibres.

• Type IV: This forms the basal lamina (also known as the basement membrane) in the skin, kidneys and other epithelial tissues. 

• Type V: Present in cell surfaces, hair, placenta and tissues. This is essential for cell surface formations and hair structure. 

Key Things that Signal Your Collagen is Decreasing

As mentioned earlier, collagen levels naturally decline with age and start to break down faster, generally starting from the mid-20s to 30s. A decrease in collagen can have some significant impacts across the body. As there is no direct measurable test for collagen levels in the body, these signs can be a vital indicator of low levels.

1. Wrinkles and Fine Lines.

2. Thinning or Flat Hair.

3. Hollowed face or Cheeks.

4. Joint Pain or Stiffness.

5. Slow Injury Recovery.

6. Brittle Nails.

7. Muscle Loss or Aching.

8. Gastrointestinal Issues. 

9. Fatigue and Low Energy.

10. Cellulite and Poor Circulation.

Other signs that can indicate your collagen levels are low or dropping are high blood pressure and osteoporosis. These symptoms can gradually develop and may overlap with different health conditions that naturally develop with age.

Can Lifestyle Habits Damage Collagen Levels?

In short, yes, certain lifestyle habits can damage your collagen levels, no matter your age.

Smoking

Smoking can damage and lessen collagen and elastin production in the body, leading to wrinkles and slow wound healing. Nicotine, which is consumed from smoking, constricts the blood vessels near the skin's surface, preventing the delivery of oxygen and nutrients.

Eating Too Much Sugar and Refined Carbs 

Sugar attaches to proteins in the body to form an advanced glycogen end product, which damages nearby proteins and causes collagen to become weak, dry and brittle.

Excess Exposure to Ultraviolet Light

Too much sunlight is known to reduce collagen production and cause collagen breakdown to increase rapidly, causing wrinkles. Be sure to use sun cream or SPF daily to reduce skin exposure. 

Eating Collagen

Although there is a lack of research surrounding eating collagen and whether it can directly benefit the skin and joint health, when digested in the stomach, collagen is broken down into amino acids, which are then distributed to wherever the body needs protein the most. Many foods that support collagen are already recommended for a balanced, healthy diet.

Foods Containing Collagen:

• Red Meats

• Bone Broth

• Fish Skin and Bones

• Gelatin

Foods to Boost Collagen Production

• Fish

• Poultry 

• Meat 

• Eggs

• Dairy

• Legumes

• Soy

Collagen production also requires nutrients such as zinc (found in shellfish, meat, legumes, nuts, seeds and wholegrains) and vitamin C (citrus fruits, berries, leafy greens, bell peppers and tomatoes. 

Collagen Supplements

There are numerous types of collagen supplements on the market (usually in the form of collagen peptides), such as marine, animal and vegan derivatives that can be produced into powder, capsules or liquids for easy consumption. However, many argue that vegan collagen is not as effective or pure as marine and animal derivatives, as naturally occurring collagen is derived from animal sources. 

How They Work

Collagen peptides are absorbed in the gut and broken down into smaller peptides and amino acids, which are then absorbed into the bloodstream and distributed throughout the body, which may stimulate the body's collagen production. Some argue that combining collagen with vitamin C further enhances collagen synthesis, especially before exercise. 

Collagen supplements support the body’s collagen production by supplying necessary building blocks and signalling cells to make more collagen, with added benefits when combined with vitamin C.

Remembering that ingesting collagen peptides from foods or supplements can’t be directed to where you want them to be used is beneficial. Your body uses these peptides for whatever it needs, be it collagen or protein.

The Bottom Line

Your body naturally produces collagen, but you can also obtain it through collagen supplements and certain foods, which may improve the health of your skin, bones, and more. 

Studies indicate that collagen supplementation can be particularly beneficial for specific purposes and populations, such as increasing bone mineral density (BMD) in postmenopausal individuals with low BMD.

Maintaining a balanced diet that includes sufficient protein, vitamin C, vitamin D, and zinc is a healthier and more cost-effective alternative to supplements. Combining this nutritional approach with regular exercise can help reduce collagen and bone loss as you age.

Although it's impossible to prevent age-related collagen loss entirely, adopting a healthy lifestyle can help defend against this decline, delay the signs of ageing, and enhance overall well-being.