Collagen is one of the most abundant proteins in our body. It makes up a large part of our connective tissue, which consists of long, fiber-like molecules. Depending on its composition, collagen can have different properties. For example, collagen gives our skin structure and collagen built into tendons provides greater tensile strength.
The collagen content decreases with age. The consequences: Our skin framework becomes brittle and wrinkles, while our tendons are no longer as resilient as they used to be. You can find out what this is all about and how you can stop some of this decline here
Collagen in our body: the structural basis
Collagen is by far the most abundant protein in our body, accounting for just under 30%. It is formed by specialized cells known as fibroblasts. Three amino acids are strung together until long, fiber-like molecules are formed. It always starts with glycine.
The long, thread-like molecules are then connected to form a so-called triple helix . Imagine a braided plait, this is what the collagen structures look like. Finally, these interwoven molecules first assemble in smaller packages to form "fibrils" , which in turn form the collagen fibers due to their large number.
Did you know Two important enzymes in collagen synthesis, prolyl hydroxylase and lysyl hydroxylase both require vitamin C as a cofactor. Without sufficient vitamin C, these enzymes cannot attach the important hydroxyl groups that are later required for the cross-links. Put simply, the resulting collagen would be significantly less stable.
Low molecular weight collagen peptides in powder form are one way to prevent the age-related decline in collagen levels.
The framework for healthy and firm skin
The collagen in our skin is constantly being produced by fibroblasts. The large collagen fibers serve as a kind of taut netin which the various other molecules are arranged. Too much UV light and age lead to a lower collagen content over time. The result: our skin wrinkles. But what is the reason for this?
As always, there is no simple answer to a rather complex question. Researchers are aware of several factors. One is UV radiation, which damages our skin in two ways: firstly, fibroblasts are inhibited in their activity so that less new collagen is formed and secondly, there is increased damage to the skin, which activates so-called collagenases. These enzymes "digest" collagen that is actually functional.
In addition, the composition of collagen fiberschanges with age. They become thinner, making our skeleton increasingly fragile. The exact cause of this is not yet fully understood. One hypothesis is that the blood supply, particularly through the tiny blood vessels, deteriorates with age, thus impairing collagen formation.
Interestingly, UV damage appears to be independent of this. This means that we already have an effective starting point for preventing premature skin ageing: Regular application of a sunscreen containing UV protection (preferably 50+) can effectively prevent skin ageing.
Did you know In addition to collagen, hyaluron is enormously important for healthy skin and joints. While collagen is insoluble in water and is particularly notable for its stability and firmness, hyaluron binds extraordinarily large amounts of water and thus provides volume. Nevertheless, the hyaluronic acid content in our skin decreases with age, making it appear less "plump". Some studies have shown that oral supplementation with high-molecular-weight hyaluronic acid can reduce the depth of wrinkles. Read more: What is Hyaluron?
Collagen and hyaluronic acid work together to improve skin elasticity and health as we age.
Less wrinkles thanks to collagen
With both hyaluronic acid and collagen, it can be observed that lower levels lead to more wrinkles with age. The logical consequence: we must manage to increase the collagen concentration again. We have already seen one way to do this.
With adequate sun protection, we can effectively protect our skin from harmful UV radiation. This alone is usually only a partial step - ideally, we manage to stimulate collagen production. However, we cannot simply apply collagen to our skin. The molecule is far too large and would never get through our skin barrier. Another way is via our gastrointestinal tract, where we can absorb collagen.
Did you know? The amino acid glycine is not only the ultimate for the skin. As a neurotransmitter, the molecule helps to regulate nerve impulses and also promotes muscle growth. This amino acid has also aroused interest in ageing research.
GlyNAC - the combination of glycine and N-acetyl cysteine - has been shown to halt aging in both humans and animals by supporting the production of glutathione - our body's most important free radical scavenger .
Low molecular weight vs. high molecular weight - a small but subtle difference
As already mentioned, collagen consists of very long, string-like molecules. These can be found in some animal products, such as bone marrow, chicken skin or fish. After ingestion, these collagen molecules are broken down by stomach acid and split into their amino acids. What sounds disadvantageous at first is actually necessary. This is because the individual amino acids can be absorbed into our body by the intestine - collagen as a whole would not pass through our intestinal wall.
If you want to supplement collagen, it is preferably already broken down into smaller pieces and additionally packaged in a protein envelope. Without this "preparation" it appears to have no effect. The studies on humans were carried out either with high-molecular collagen, i.e. large collagen chains in the protein shells, or with low-molecular collagen. If you take a closer look at the studies, low-molecular collagen shows significantly better results.
The authors of this study also provide an explanation for this. The smaller molecules can be better absorbed by our gut and thus reach the skin, where collagen synthesis is ultimately stimulated. With larger molecules, we have the problem that our intestines cannot fully absorb them and they are broken down instead.
Be careful when choosing the right collagen supplement. According to studies, low-molecular preparations are significantly more efficient.
Collagen as an osteoarthritis killer - what's the truth?
In addition to the skin, we find collagen in our joints and the tendons with which our muscles attach to the bones. Here, too, we see that the collagen density decreases with age. Our joints ache due to arthritic changes, the tendons can no longer bear the load as efficiently as they did in earlier years and we become "stiffer" overall. Can collagen also help here?
To answer this question, we can take a look at this metastudy . A meta-study is a research project that brings together and evaluates as many studies as possible on the same question. The aim is to eliminate random results and get a little closer to the "truth".
The researchers found that a daily intake of 5-15g of collagen led to improved joint function and less pain . The older the subjects were, the more they benefited from a daily intake of collagen to boost strength. This effect was less pronounced in younger, fitter test subjects, but could be increased with the addition of vitamin C.
Citrus fruits are an important natural source of vitamin C - an essential co-factor for the synthesis of collagen.
Here the researchers found that vitamin C in combination with supplementation of collagen can increase production by the fibroblasts . This also makes sense if you can remember the complicated-sounding enzymes involved in collagen biosynthesis. Two of them require vitamin C as a co-factor.
One last interesting fact that the scientists bring up in their meta-analysis is the effect of collagen on recovery time of muscles after a workout . Here, a small but measurable improvement was found over time when the subjects took collagen.
Did you know Have you ever heard of bone disease (osteogenesis imperfecta) ? This rare, genetic disease is caused by a disorder in collagen formation. There are 11 different forms of the disease. Depending on the severity of the disease, the fragility of the bones increases to such an extent that they literally shatter like glass.
Collagen types explained: Which type does what?
There are at least 16 different types of collagen, but most scientists focus on the first four main types: Type I, II, III and IV collagen.
- Collagen type I: This is the most abundant type and is responsible for the health of skin, hair, nails, organs, bones and connective tissue. It is also the strongest collagen in the body and forms the structure for most tissues.
- Collagen type II: This type is mainly found in cartilage and plays an important role in building and maintaining healthy joints. It also helps to reduce inflammation and relieve joint pain.
- Type III collagen: This collagen is found in large quantities in the skin and blood vessels and helps to keep the skin firm and elastic. It often works hand in hand with type I.
- Collagen type IV: This type is essential for skin health and is found in the layers of the skin known as the basement membrane. It supports the functions of skin cells and promotes the formation of new cells.
Vegan collagen alternatives: Myth or reality?
Collagen is an essential component of our body, but as an animal product it is not suitable for vegans. However, vegan alternatives are available to promote the body's own collagen production.
- Protein: Collagen is made from amino acids, so sufficient protein intake is crucial for collagen production. Plant proteins, such as those found in legumes, whole grains and nuts, can help provide the required amino acids.
- Vitamin C: This vitamin plays a key role in collagen formation. It is abundant in many plant foods, including citrus fruits, berries, green leafy vegetables and peppers.
- Zinc and copper: These minerals are also important for collagen production. They are found in a variety of plant foods, including nuts and seeds, whole grains and certain vegetables.
- Plant-based collagen boosters: There are also specific supplements that aim to boost collagen production. These often contain a mixture of the above nutrients as well as other secondary plant compounds that are known to support skin health.
With the Skin Glow Essentials Bundle, you combine the power of all three molecules: Hyaluronic acid, collagen and glycine for a skin-hugging synergy
Collagen in cosmetics: is it still relevant
Collagen is a popular ingredient in many skincare products and cosmetic treatments, as it is considered an essential building block for healthy skin, hair and nails. But is it really as effective as claimed?
Collagen in skin care products
The idea behind the use of collagen in skincare products is that it can help tighten the skin and reduce wrinkles by supplementing the body's natural collagen production. However, there are some doubts about the effectiveness of these products. This is because the collagen molecules are too large to effectively penetrate the skin and bring about changes at a cellular level,
according to some expertsCollagen in cosmetic treatments
There are various cosmetic treatments that aim to stimulate collagen production . These include microneedling, laser treatments and ultrasound therapy . One famous user of these methods is the American millionaire Bryan Johnson . These treatments can help to rejuvenate the skin by stimulating collagen production and improving the appearance of wrinkles and fine lines.
Preventing collagen breakdown - these options are available
Collagen is one of our most important structural proteins. However, the amount of collagen decreases with age, which leads to wrinkles and weaker tendons and joints. To prevent this breakdown, we have various options. We can protect our skin from UV radiation and at the same time stimulate collagen biosynthesis by giving our body the building blocks it needs in the form of peptides .
One of the most effective ways to prevent collagen degradation is a balanced diet . Foods rich in protein, vitamin C and other antioxidants can promote collagen production. In addition, certain supplements, such as our MOLEQLAR Collagen , can help to increase collagen levels in the body.
Another important factor in preventing collagen breakdown is protection from sun damage . UV rays can break down the collagen in the skin and thus lead to premature skin ageing. It is therefore important to always use adequate sun protection when outdoors.
Finally, regular physical activity can also help to prevent collagen breakdown. Exercises that work the whole body, such as yoga or swimming , can improve blood circulation and thus help nutrients to be transported to the skin cells more efficiently, which in turn supports collagen production.
The devil is in the detail. For collagen, low-molecular preparations such as MOLEQLAR Collagen are ideal, while Hyaluron , for example, is much more effective in its high-molecular form. Together, hyaluron and collagen form an effective duo for your structural health!
