The vital role of collagen in tissue repair and function

Collagen is a type of protein that is abundant in the human body, making up about one-third of its protein content. It is a key structural component of connective tissues, including skin, tendons, ligaments, cartilage, bones, and blood vessels.  Collagen provides strength, elasticity, and structure, playing a crucial role in maintaining the integrity and function of various tissues and organs. In this blog we want to briefly touch upon the characteristics of collagen along with the factors that affect its production and the different ways that you can potentially boost your levels.

Key characteristics of collagen:

1. Structure: Collagen molecules are composed of three polypeptide chains wound together in a triple-helix structure.  This unique configuration provides tensile strength and flexibility.  As we age, tensile strength will help prevent bones from breaking or skin tissue from tearing too easily.
2. Types: There are at least 28 different types of collagens with types I, II, and III being the most common

• Type I:  Found in skin, tendons, ligaments, and bones.
• Type II:  Found in cartilage.
• Type III:  Found in skin, blood vessels, and internal organs.

3. Production: Collagen is produced by specialised cells called fibroblasts. These cells synthesise and secrete collagen proteins, which then assemble into fibrils and fibres to form the extracellular matrix.
4. Collagen Functions:

• Skin:  Provides elasticity and strength, reducing wrinkles and sagging.
• Joints:  Forms cartilage, which cushions and supports joints.
• Bones:  Contributes to bone strength and structure.
• Tissue Repair:  Plays a role in wound healing and tissue regeneration.

Factors affecting collagen production/synthesis:

1. Aging: Natural collagen production decreases with age, leading to wrinkles, joint pain, and reduced skin elasticity.
2. Nutrition: Adequate intake of vitamin C, protein, and other nutrients supports collagen synthesis.
3. Lifestyle: Factors like smoking, excessive sun exposure, and high sugar consumption can damage collagen and accelerate aging.
4. Genetics: Genetic variations can affect collagen production and structure, influencing tissue strength and elasticity.

How to boost collagen levels:

So, to help maintain skin elasticity, joint health, and overall structural integrity of tissues, here are several ways to enhance and protect collagen production:

1. Nutritional approaches:

• Consume collagen-rich foods (bone broth, chicken, fish and shellfish, egg whites)
• Include foods High in Vitamin C (citrus fruits, berries, bell peppers, spinach, kale, broccoli)
• Eat Foods Rich in amino acids.  Proline (egg whites, dairy, cabbage, mushrooms).  Glycine (pork skin, chicken skin, gelatin).  Lysine (red meat, dairy, legumes).
• Incorporate antioxidant-rich foods (berries, nuts & seeds, green tea).
• What is worth noting on the nutrition front is that the best collagen in chicken, fish and shellfish does tend to come from eating the skin, bones and connective tissues.

2. Lifestyle Approaches:

• Protect your skin from sun damage
• Avoid smoking
• Limit sugar intake
• Stay hydrated

3. Supplementation – there are a number of different supplements; some add collagen, others boost the body’s ability to produce or use it:

• Collagen supplements (peptides or powder)
• Vitamin C supplements
• Hyaluronic acid
• Silica
• Omega-3 fatty acids

4. Topical Skin Treatments:

• Retinoids (Vitamin A derivatives)
• Vitamin C serums
• Peptide creams

5. Professional salon treatments:

• Micro-needling
• Laser therapy
• Radio frequency treatments

By combining a healthy diet, good lifestyle choices, supplementation and possibly, professional treatments, you can effectively boost your collagen levels.  This boost will help you continue to maintain healthier skin and connective tissues, as well as, promote healing so definitely worth some good consideration.