So, what about Collagen?
COLLAGEN
Collagens are the most abundant proteins in all mammals, which includes humans. Collagens make up nearly 30% of the body’s total protein mass and 60% of the cartilage. Collagens play important structural roles in the human body and contribute to mechanical properties (how the body works and moves), organization, and shape of tissues.
Collagen’s fiber-like structure is used to make connective tissue, like bones to muscles and like bones to bones via joints. Like the name implies, this type of tissue connects other tissues and is a major component of bone, skin, muscles, tendons, and cartilage. It helps to make tissues strong and resilient (elastic), able to withstand stretching and movement – which is what we want.
What Are the Different Types of Collagen?
While there are 28 types of collagen, the most understood are Type I, Type II, Type III, Type V, and Type X. Type I and III collagen are the most abundant proteins in the skin and the main target of sun-induced damage, from UV exposure. Type II collagen (which is more fibrous) is distributed primarily in the cartilage between the joints.
Type I Collagen
Type I collagen is the most common type of collagen found naturally in the body. It accounts for 90% of the body’s collagen stores and is found just below the surface of the skin in the dermis layer. Type I collagen can be found in most supplement types because of its wide range of potential benefits.
Type I collagen is found in bovine (cow), marine (fish), and eggshell membranes. Current research into the potential uses of Type I collagen suggests that it may be used to increase the development of bones. While more research is necessary, many people choose to take collagen Type I as a supplement alongside their healthy lifestyle choices, seeking to support healthy hair, nails and skin.
Type II Collagen
Type II collagen is found in both marine (fish) and chicken products. Current research on the use of Type II collagen is limited, but early research conducted on people with knee osteoarthritis found promising levels of pain reduction with the use of Type II collagen in conjunction with acetaminophen (Tylenol). Type II collagen is also less tightly packed (as a protein) than Type I collagen, potentially indicating that the body could more easily break down and absorb collagen in this form.
While Type II collagen may support pain reduction for common joint problems, there is still more research needed regarding benefits like healthy joint inflammation response, the rebuilding of damaged joint cartilage and increases in range of motion. People with allergies to fish or chicken should consult their pharmacist before taking supplements containing Type II collagen.
Type III Collagen
Type III collagen is the second most common type of collagen found naturally in the body. In conjunction with Type I, Type III collagen is thought to support gut, muscles, blood vessels and the uterus. Bovine (cow) products are the most common source of Type III collagen. Some studies show the body may utilize Type III collagen to help fight inflammatory diseases.
Type V Collagen
Type V collagen is found naturally in the cornea (the eye) where it helps control collagen fibril sizes in order to maximize the transmission of light. This type of collagen works naturally in conjunction with Types I & III and is responsible for optimal tissue quality in the human body. Type V collagen is also known to support bone, muscle, liver, lung, and placenta health.
Although scientists understand how the body uses its natural stores of Type V collagen, more research is needed to determine whether the body can break down Type V collagen supplements and use them to support these areas.
Type X Collagen
Type X collagen is responsible for bone formation and can be found in joint cartilage. It is a network-forming collagen and may present an opportunity to identify serious conditions. Specifically, people with an elevated amount of Type X collagen have a higher possibility for rheumatoid disorders affecting bone and cartilage.
Claims from collagen supplement companies suggest that Type X collagen can be used during recovery from limb damage and broken bones. This is not fully backed by current studies, which are only able to prove that Type X collagen naturally found in the body is responsible for bone formation and may be helpful in identifying underlying rheumatoid disorders. There is no specific evidence that suggests taking supplements with Type X collagen will allow the body to directly heal an injured area.
Where Has All the Collagen Gone
The skin is the largest organ in the body and acts as an important barrier against the external environment. It protects the body against harmful things like pathogens (bacteria, parasites, etc.), chemicals, changes in temperature, UV damage, and from dehydration.
Our bodies gradually make less collagen as we age, and collagen in the deep skin layers changes from a tightly organized network of fibers to an unorganized maze. By the age of 30, thinner, drier, and less elastic skin may be visible.
Collagen production drops most quickly due to excess sun exposure, smoking, excess alcohol, and lack of sleep and exercise. Environmental exposures can damage collagen fibers reducing their thickness and strength, leading to wrinkles on the skin’s surface, and resulting in skin that is less protective.
Should I Supplement?
In the human body, collagen is made by the connective tissue with the help of enzymes to make things happen; precisely enzymes join two amino acids together by what is call ‘enzymatic hydroxylation’. The main amino acid players are proline, lysine, and glycine but other nutrients are also needed, like vitamin C, zinc, and biotin which are all necessary components for the production of collagen.
In food, collagen is naturally found only in animal flesh like meat and fish that contain connective tissue. However, a variety of both animal and plant foods contain the amino acid materials (glycine, lysine and proline) for collagen production in our own bodies.
In supplements, collagen comes in three different forms that are useful to the body: hydrolyzed collagen, gelatin, and undenatured Type II collagen (UC-II). While collagen is normally resistant to digestion – due to its large molecule size - some manufacturers modify collagen (hydrolyze it) to increase its absorption and function. Some studies have found that using hydrolyzed collagen for a little as 8 weeks (2.5 g of Verisol brand) can decrease eye wrinkles; and over a 6 month period of use to improve skin smoothness. Hydrolyzed collagen has been seen to stimulate the production of collagen in the joints, reducing the pain for osteoarthritis.
Hydrolyzed collagen is believed to be the easiest for the body to utilize as it is the most broken down form of the protein. Gelatin collagen is made by boiling collagen – mainly from animal bones - and is the most basic form of collagen. UC-II is the least broken-down form of collagen and is very difficult for the body to break down.
Collagen Types Vary by Animal
Bovine collagen – which is from cows - contains Types I & III. Bovine collagen is responsible for skin elasticity and hydration.
Marine collagen – which is from ocean fish - contains Type I & II. Marine collagen is still not fully researched, but is thought to potentially improve skin and cartilage health. While more research around marine collagen is still needed, the benefits may include UV protection, youthful skin and healing.
Chicken collagen contains Type II, which also includes eggshell membrane collagen containing Types I & V. Chicken collagen may support the body’s inflammatory response which can help with joint, cartilage and ligament health.
When considering any type of collagen in supplement form, it is always important to remember that the body naturally has its own stores of collagen and can obtain more from a healthy diet. Studies currently underway may reveal direct benefits of collagen supplements, but the body will always use amino acids in the way it sees fit. This means that no matter the advertised outcome of specific collagen supplements, they will never replace the benefits of maintaining healthy eating and lifestyle habits.
Anyone considering collagen supplements to target a specific issue they’re facing should consult their pharmacist. Collagen supplements may interact poorly with certain medications, allergies and underlying medical conditions. Collagen must also be produced in a certain way that allows your body to properly break down and use (as written above). If it is not produced properly, your body will not be able to use it. You can check the type of collagen, source and form by reading the label on consumer-available collagen supplements.
References:
1. Harvard School of Public Health. The Nutrition Source. Accessed on July 27, 2022 from: https://www.hsph.harvard.edu/nutritionsource/collagen.
2. Ricard-Blum S. The collagen family. Cold Spring Harb Perspect Biol. 2011 Jan 1;3(1):a004978. doi: 10.1101/cshperspect.a004978. PMID: 21421911; PMCID: PMC3003457.
3. Drug Watch. Types of collagen. Accessed on July 27, 2022 from: https://www.drugwatch.com/health/collagen/types.