Everything you need to know about collagen

What is collagen?

Collagen is a protein that makes up approximately 30-40% of the body's proteins. It gives tissues strength and flexibility. Collagen is found particularly in the following parts of the body:

• Skin – Collagen helps keep the skin elastic and smooth.
• Joints and cartilage – Acts as a lubricant for the joints and as a building material for cartilage.
• Bones – Helps maintain bone strength and flexibility.
• Muscles – Supports muscle structure and endurance.
• Hair and nails – Strengthens hair and nails, promoting their growth.

Different types of collagen and their importance

There are several different types of collagen, the most important of which are:

• Type I collagen – The most common type in the body, forming the material of the skin, bones, and tendons. Most often used in supplements and beauty products.
  
• Type II collagen – Essential for cartilage and joint health. 

  Helps maintain joint mobility and prevent symptoms of joint pain. Commonly used in products intended for athletes and people suffering from joint problems.
  

• Type III collagen – Found especially in blood vessels and adipose tissue, supporting tissue elasticity. Useful for maintaining overall well-being.
  
• Type IV and V collagen – Important for the renewal of cartilage, bones, and tissues. Found in the deeper layers of the skin and in the structure of cell membranes.
  

  Less well known, but still important for the body's overall functioning.

Why is collagen intake important?

Collagen production begins to slow down after the age of 25, and as we age, its decline can lead to various signs of aging, such as:

• Wrinkling and sagging skin
• Joint wear and pain
• Weakened hair and nails
• Brittle bones

Is plant-based collagen available?

Collagen is an animal-derived ingredient, so it is not available from plants. There are products on the market that boost the body's own collagen production and contain no animal-derived collagen at all. However, the effectiveness of these products is relatively limited and depends on the body's ability to produce collagen itself. This ability naturally declines with age. Nevertheless, these products are an option if you do not want to use an animal-derived collagen supplement.

Beneficial combinations: Collagen and other nutrients

For collagen to be absorbed and benefit the body in the best possible way, it is worth combining it with the following nutrients:

• Vitamin C – Promotes the natural formation of collagen.
• Hyaluronic acid – Helps retain moisture in the skin and joints.
• Zinc and copper – Support the well-being of the skin and hair.
• Amino acids (glycine and proline) – Building blocks of collagen that help the body produce its own collagen.

Choosing and using a collagen supplement

When choosing collagen in supplement form, pay attention to the following:

• Hydrolyzed collagen is absorbed most effectively.
• Bovine collagen is a common choice for supporting the skin and joints.
• Marine collagen is absorbed effectively and is often used for the skin.
• Collagen products intended for the joints often contain type II collagen.

Collagen supplements can be taken, for example, as powder, capsules, or a drink, according to your preferences. There are many types of products available on the market. The recommended dosage varies, so it is worth checking the usage instructions for each product. In general, collagen supplements are recommended for long-term and regular use to achieve the best benefits.

Frequently asked questions about collagen

1. How quickly does a collagen supplement work?
Effects typically become visible after 4–8 weeks of use, but results vary from person to person.

2. Can collagen be obtained from food?
Collagen is found, for example, in bone broth and gelatin, as well as in meat and cartilage products.

3. Is collagen safe?
Collagen supplements are generally well tolerated, but it is recommended to choose high-quality products that do not contain unnecessary additives.

SUMMARY

Collagen is a protein naturally found in the body that supports the well-being of the skin, joints, bones, and muscles. Since its natural production decreases with age, supplements may help maintain the body's collagen levels. When choosing collagen products, it is worth considering their quality and combining them with other important nutrients, such as vitamin C and hyaluronic acid, to maximize their benefits.