Collagen 101: How it Supports your body

Let’s start with the not-so-great news: by the time we hit our twenties, our skin begins to lose collagen—the vital protein responsible for keeping our skin strong and elastic. As we grow older, both the production and quality of collagen decline, which contributes to the visible signs of aging.

Now for the silver lining: there are plenty of ways to protect, nurture, and maintain the collagen your skin still has! Keep reading to discover what collagen is, why it plays such a crucial role in skin health, how we lose it over time, and—most importantly—how you can safeguard yours.

What is Collagen

Collagen is the most abundant protein in your body, acting as a crucial building block for your skin, bones, muscles, tendons, and ligaments. But it’s not just structural, collagen also helps with cell renewal and maintaining the elasticity and strength of your skin and connective tissues.

There are many different types of collagen, all have specific areas of the body they can be found in and functions. Type 1 is the most common, making up around 90%, this type forms the dense structures in the skin, bones, tendons, and ligaments.

As we age, our collagen production begins to decline by ~1-1.5% every year, this can lead to more profound wrinkles, decreased mobility, stiff joints, aching muscles, issues with digestion/gut health and more. 

The different types of collagen 

Collagen comes in different types, each with unique roles in maintaining the structure and function of your body. Here are the main types:

1. Type I: This is the most abundant type of collagen in the body. It’s found in skin, bones, tendons, and ligaments, and it’s essential for maintaining their strength and structure. Type I collagen is a key factor in skin elasticity and is often a focus in skincare products.
2. Type II: This type is mainly found in cartilage, which cushions your joints. It’s vital for joint health and mobility, and supplements targeting joint issues often emphasize Type II collagen.
3. Type III: Found alongside Type I, this type is abundant in skin, muscles, and blood vessels. It helps provide elasticity and support and is especially important during wound healing.
4. Type IV: Type IV collagen is found in the basement membranes, which are thin layers of tissue surrounding organs, muscles, and fat. It helps with filtration in structures like the kidneys.
5. Type V: This type plays a role in the formation of cell surfaces and hair. It’s also found in the cornea of the eye, contributing to its transparency.
6. Type X: Less commonly mentioned, Type X collagen, is found in cartilage and is important for bone development and the healing of fractures.

What is collagen degradation?

Collagen naturally degrades as we age, declining at a rate of 1% per year after the age of 30. As this happens, skin’s structure becomes less organized – resulting in signs like fine lines, wrinkles, and sagging skin. Various factors contribute to this process: 

• Age: fibroblast (a type of skin cell) activity naturally declines as we age. Because fibroblasts produce collagen, a decline in collagen production is inevitable.
• Excessive UV exposure: UV rays further accelerate collagen breakdown.
• Environmental pollution: air pollutants and particulate matter can also degrade collagen. 
• Chronic stress: long-term stress triggers the release of hormones like cortisol, which can negatively impact collagen.  

What can I do to preserve the collagen I have?

Preserving collagen is all about nurturing your body and protecting your skin from factors that speed up collagen degradation. Here are some effective ways to help maintain and safeguard your collagen:

1. Sun Protection: UV rays are one of the biggest culprits in collagen breakdown. Wear sunscreen daily, even on cloudy days, and seek shade when the sun is strongest. Hats and sunglasses can also offer extra protection.
2. Healthy Diet:
   • Eat foods rich in vitamin C, such as citrus fruits, berries, and leafy greens. Vitamin C supports collagen production.
   • Include antioxidants like those found in colorful vegetables, nuts, and green tea to protect collagen from damage caused by free radicals.
   • Consume protein-rich foods, like lean meat, fish, eggs, and legumes, which supply the amino acids your body needs to build collagen.
   • Add foods with natural collagen, like bone broth, to your diet.
3. Hydration: Keep your skin hydrated by drinking plenty of water. Moisture helps your skin retain its elasticity and stay plump.
4. Minimize Sugar: High sugar intake can lead to glycation, a process that damages collagen fibers, making them stiff and weak. Cutting back on sweets can help protect your skin.
5. Avoid Smoking: The chemicals in cigarettes damage collagen and reduce its production. If you smoke, quitting can have a huge impact on your skin health.
6. Use Skincare with Collagen-Boosting Ingredients: Look for products containing retinoids, peptides, hyaluronic acid, or antioxidants, which can support collagen and keep your skin looking firm.
7. Sleep Well: Quality sleep allows your body to repair and regenerate, including producing collagen. Aim for 7–9 hours of sleep each night.
8. Stress Management: Chronic stress can interfere with collagen production. Incorporate relaxing activities like exercise, meditation, or hobbies into your routine.
9. Consider Supplements: Collagen supplements, often in the form of powders or capsules, can support skin health and boost collagen levels. Check with a healthcare professional to see if these are right for you.

By adopting these habits, you’ll give your collagen a better chance to stay strong and help your skin look youthful and vibrant.

How does it apply to exercise?

Numerous studies have demonstrated the benefits of collagen supplements for tendon health. They can support tendon maintenance, enhance tendon synthesis, and accelerate recovery after injuries or surgeries involving tendons. Collagen has been shown to improve tendon strength, increase thickness, and expand the cross-sectional area of tendons, which is linked to their capacity to bear loads. Additionally, research indicates that collagen supplementation can prevent bone collagen breakdown—a factor that often contributes to increased pain in degenerative joint conditions.

Improved Blood Flow: When you exercise, your blood circulation improves, delivering more oxygen and nutrients to your skin. These nutrients are essential for collagen production and keeping your skin healthy.

Reduction in Stress: Physical activity helps reduce stress by lowering levels of cortisol, a stress hormone that can interfere with collagen production. Less stress means better support for collagen health.

Stimulated Collagen Production: Certain types of exercises, like resistance training or high-intensity workouts, can stimulate the production of growth hormones. These hormones play a role in promoting collagen synthesis and tissue repair.

Healthy Weight Management: Maintaining a healthy weight through exercise can prevent strain on joints and connective tissues, which are largely supported by collagen. This is especially important as we age, when joint health becomes more critical.

Skin Elasticity: Exercise keeps your skin toned and boosts its elasticity, indirectly benefiting collagen. Sweating during exercise can also help flush out toxins, promoting overall skin health.

Stronger Joints: Exercises like swimming, yoga, and weightlifting strengthen cartilage and connective tissues that rely on collagen, helping your body retain its structural support.