Collagen is an essential structural protein in the human body, making up about 30% of the body's total protein. It plays a key role in maintaining the structure, firmness, and elasticity of various tissues, including skin, bones, muscles, tendons, ligaments, and cartilage.
Characteristics and functions of collagen:
1. Structure and support
Collagen forms strong, flexible fibers that act like a framework to support tissues. It helps maintain the structure and strength of connective tissues, such as skin and bones, allowing them to remain firm and resistant to physical stress.
2. Types of collagen
There are several types of collagen, but the three main ones are:
- Type I : The most abundant in the body, it is found mainly in the skin, tendons, bones and ligaments.
- Type II : Present mainly in cartilage, it is essential for the integrity of joints.
- Type III : It is often found in tissues that have high elasticity, such as blood vessel walls and skin.
3. Role in the skin
Collagen is essential for firm, elastic and smooth skin. It makes up an important part of the dermis (the middle layer of the skin), where it acts as a support network that gives the skin its strength and elasticity. Over time, collagen production declines, which can lead to a loss of firmness and the appearance of fine lines and wrinkles.
4. Aging and collagen degradation
As we age, the body's natural production of collagen declines. Starting in our twenties, this production begins to slow down, and this reduction accelerates over time. Other factors that can also contribute to the breakdown of collagen include:
- UV Exposure : The sun's ultraviolet rays accelerate the breakdown of collagen, causing premature aging of the skin.
- Pollution : Free radicals generated by pollution can also damage collagen fibers.
- Smoking : It reduces the production of collagen and promotes its degradation.
- Nutrient-poor diet : A deficiency in vitamin C, copper, and other nutrients needed for collagen synthesis can slow its production.
5. Collagen supplements
Collagen supplements, often in the form of powders, capsules, or drinks , have become popular for maintaining healthy skin, joints, and hair. While some studies suggest that these supplements may improve skin hydration, reduce wrinkles, and help strengthen joints, the evidence is still limited. The collagen in these supplements is typically hydrolyzed (that is, broken down into smaller parts called peptides to make it easier to absorb).
6. Foods that stimulate collagen production
A nutrient-rich diet can help boost collagen production. Foods to focus on include:
- Vitamin C : Citrus fruits, berries, broccoli, peppers.
- Amino acids (glycine, proline): Lean meat, fish, eggs.
- Copper : Nuts, seeds, offal.
- Antioxidants : Red fruits, green tea, green leafy vegetables.
Collagen is therefore essential for maintaining youthful skin, but also for the proper functioning and strength of joints and bones.