Collagen: Benefits and risks – what are the real benefits for the skin and joints?

What is collagen?

Collagen is a key structural protein that the human body can produce itself. It acts as a supporting framework, is the main component of connective tissue and gives various tissues in the body strength, structure and elasticity.

However, as we age, the body produces less collagen – a process that begins as early as around the age of 25. The consequences can include visible signs of ageing, thinner hair and joint discomfort. This is why many people turn to collagen supplements to counteract this natural loss.

What forms of collagen are there?

Collagen occurs in numerous forms or types. To date, more than 28 different types of collagen have been identified, which differ in their structure and arrangement and are found in different parts of the body. The most common – and therefore most important – types in the human body are Type I, Type II and Type III.

• Type I: The most common type of collagen. It accounts for around 90 per cent of all collagen in the body and provides stability and tensile strength, particularly in the skin, bones, tendons and ligaments.
• Type II: This type is found mainly in cartilage tissue and is crucial for the resilience and pressure resistance of the joints.
• Type III: Often occurs alongside Type I, particularly in the skin and blood vessels. There, it supports elasticity and flexibility and also plays an important role in wound healing.

Other types of collagen also fulfil important functions. Type IV forms network-like structures and is a key component of the basement membranes. Type V is found in the skin, the placenta and the cornea, amongst other places. Together, these different types of collagen ensure that tissues remain stable, elastic and functional.

How does collagen work in the body and what are its functions?

Collagen is the most abundant structural protein in the human body and acts as a vital framework and supporting material, giving tissue strength, structure, elasticity and tensile strength. You can think of it like the steel beams in a building: they hold everything together and ensure that the structure remains stable.

Collagen performs the following important functions in the body:

• Structure and elasticity of the skin: Collagen fibres form a dense network in the middle layer of the skin (dermis). This supports the skin and helps to keep it firm. Collagen also helps to bind water, thereby supporting the skin’s hydration and volume.
• Wound healing: When injuries occur, collagen helps to form new tissue and build up scar tissue.
• Bone strength: Collagen gives bones a combination of stability and flexibility that is crucial to their resilience.
• Joints and cartilage: Collagen is the main component of cartilage (particularly type II). It provides resistance to pressure and shock absorption, thereby enabling the joints to function smoothly.
• Tendons and ligaments: Collagen gives tendons and ligaments tensile strength and tear resistance, and helps to stabilise joints and muscles.
• Blood vessels: Collagen is a component of the vessel walls and supports their elasticity.
• Muscles and fascia: It contributes to the structural organisation of muscle tissue and the surrounding fascia.
• Teeth: Collagen is an important component of dentine and contributes to the stability of the teeth.

Can collagen requirements be met naturally?

In principle, collagen requirements can be met through diet by providing the body with the building blocks and co-factors it needs for its own collagen production. A balanced diet containing sufficient protein as well as plenty of fruit and vegetables plays an important role in this.

The building blocks are primarily protein-rich foods containing the amino acids glycine and proline. Direct sources include, for example, bone broth and meat or fish rich in connective tissue (gelatine). Eggs and other protein-rich foods also provide these amino acids.

Substances that support this process include vitamin C (e.g. from citrus fruits, peppers or berries), zinc and copper. These micronutrients are important because they are involved in converting the building blocks into stable collagen.

These foods support collagen production

In order for the body to produce collagen, it needs both amino acids as building blocks and micronutrients as co-factors. Certain foods are particularly rich in these important substances.

Foods containing collagen building blocks (amino acids):

• Bone broth: One of the best-known natural sources of collagen. Simmering for a long time releases gelatine and collagen-rich components from bones and connective tissue.
• Meat or poultry rich in connective tissue: These include, for example, chicken skin, chicken wings, beef cheeks and other rather tough cuts of meat.
• Fish with skin or bones: For example, salmon with skin or sardines.
• Gelatine: This is a main ingredient in gummy bears and is also used in the preparation of desserts.
• Eggs: The egg yolk in particular contains proline and other amino acids.

Important co-factors:

• Vitamin C: Essential for collagen synthesis. Good sources include peppers, citrus fruits, berries, broccoli and kale.
• Zinc: Found in pumpkin seeds, sesame seeds, nuts, porridge, beef and seafood, amongst other things.
• Copper: Found, for example, in cocoa (dark chocolate), cashew nuts, offal and pulses.
• Sulphur: Found in garlic, onions, brassicas (e.g. cabbage or broccoli) and eggs, amongst other things.
• Vitamin A (beta-carotene): Found in carrots, sweet potatoes, pumpkin and spinach.

A varied diet can specifically support the body’s own collagen production.

A healthy lifestyle supports collagen production

A healthy lifestyle can go a long way towards slowing down the natural loss of collagen. Two factors are crucial: preventing collagen breakdown and supporting the body’s production of collagen.

How to prevent collagen breakdown:

• Sun protection: UV radiation can damage collagen fibres and accelerate their breakdown.
• Don’t smoke: Smoking damages the cells that produce collagen and accelerates skin ageing.
• Cut down on sugar: A high sugar intake can cause collagen fibres to harden and lose their elasticity.

How to boost collagen production:

• A balanced diet: An adequate intake of protein, vitamin C and zinc supports collagen formation.
• Get enough sleep: Many of the body’s regenerative processes, including collagen formation, take place primarily whilst you are asleep.
• Stay well-hydrated: Drinking enough fluids helps to maintain the elasticity of collagen fibres.
• Regular exercise: Regular physical activity promotes blood circulation and can stimulate connective tissue.

Why does the body produce less collagen as we get older?

The fact that collagen production decreases over the years is a natural part of the ageing process. From as early as the mid-20s, the body begins to produce slightly less collagen each year.

There are several reasons for this:

• Less active fibroblasts: The cells responsible for collagen production (fibroblasts) become less active from as early as the mid-20s. This reduces their ability to produce collagen efficiently. It is estimated that collagen production decreases by around one per cent each year. This process is considered a natural part of ageing.
• Hormonal changes: A decline in certain hormones, particularly oestrogen – for example, during the menopause – can further reduce collagen synthesis.
• External factors: Factors such as UV radiation, smoking and high sugar intake can damage existing collagen whilst also inhibiting new collagen formation.

Collagen peptides or collagen hydrolysate – what’s the difference?

In addition to the various types of collagen, there are also terms relating to the processing of collagen in dietary supplements. The terms ‘collagen hydrolysate’ and ‘collagen peptides’ are particularly common. Strictly speaking, both describe almost the same thing:

• Collagen hydrolysate: This is collagen that has been broken down into smaller building blocks through the process of hydrolysis.
• Collagen peptides: These are the small fragments of collagen produced after hydrolysis.

Hydrolysed collagen is usually a fine, water-soluble powder that is easily absorbed by the body.

How should collagen be taken – and what is a sensible amount?

The dosage and intake of collagen peptides (collagen hydrolysate) are relatively flexible. However, for any potential benefits, regularity and a sufficient amount are considered crucial.

How is collagen taken?

Collagen is usually taken in the form of collagen peptide powder (hydrolysate), as it dissolves easily and is readily absorbed by the body.

Typical ways of taking it are:

• Powder: Can be stirred into drinks such as coffee, water or smoothies, or mixed into foods such as yoghurt.
• Drink vials or shots: Pre-measured collagen drinks.
• Capsules and tablets: Often used for smaller doses.

Some experts recommend taking collagen alongside vitamin C, as this vitamin plays an important role in collagen production within the body.

What is the recommended dosage of collagen?

The recommended daily amount depends on your specific goal. Studies usually examine dosages within the following ranges:

• Skin, hair and nails: around 2.5 g to 5 g of collagen peptides per day.
• Joints, tendons and bones: around 5 g to 15 g of collagen peptides per day.

Above all, it is important to take it regularly over several weeks or months, as any potential effects usually only become apparent after some time.

You should also always follow the manufacturer’s dosage recommendations, as products may differ in their composition.

When is the best time to take collagen?

There is no fixed ‘optimal’ time to take collagen. What is more important than the exact time is taking it regularly every day. It is therefore best to choose a time that fits in well with your daily routine, so that you take it regularly and do not forget.

When do the first effects of collagen become apparent?

Collagen does not work immediately. As it builds structures in the body at a cellular level, it takes time for changes to become visible or noticeable.
How quickly the effects become apparent depends on the specific area of application:

• Skin (elasticity, hydration, wrinkles): Initial results may become visible after around four to eight weeks. A more noticeable effect often becomes apparent after two to three months.
• Hair and nails: Nails may appear stronger after four to six weeks. Changes to hair and nails are linked to their growth cycles and can take three to six months.
• Joints, tendons and cartilage: Initial improvements, such as reduced pain or improved mobility, may occur after around two to three months. A more pronounced and long-term effect is usually only expected after three to six months.

What are the risks and side effects?

Collagen is generally considered a well-tolerated dietary supplement. The potential risks relate primarily to the source of the collagen and the dosage.

Many preparations are made from bovine, porcine or fish collagen. People with relevant allergies should therefore check the ingredients carefully. Very high doses may also cause mild gastrointestinal symptoms such as a feeling of fullness or digestive problems.

Are there any interactions with medicines?

To date, no relevant interactions between collagen peptides and medicines are known. Collagen peptides consist of protein fragments and are therefore generally considered to be well tolerated.

Nevertheless, it is recommended that bioactive collagen peptides are not taken at the same time as medicines. It is therefore best to take collagen supplements at a different time to your medicines.

Collagen in everyday life: recipes & tips

5 simple tips to support collagen production in everyday life

• Consume vitamin C daily: Eat foods rich in vitamin C, such as citrus fruits or peppers, as vitamin C is essential for collagen formation.
• Use sun protection every day: UV radiation is considered one of the main factors contributing to collagen breakdown in the skin. Sun protection can slow down this process.
• Ensure you get enough protein: Amino acids from foods such as eggs, pulses or bone broth provide important building blocks for collagen.
• Make sure you get enough sleep: important regenerative processes take place in the body whilst you sleep, which also support collagen production.
• Do regular strength training: Light strength exercises can stimulate connective tissue, tendons and muscles, thereby helping to maintain tissue stability.

Collagen smoothie for skin, hair and joints

A smoothie is a simple and delicious way to incorporate collagen peptides into your daily routine. When combined with ingredients rich in vitamin C, the body can make particularly good use of these building blocks for collagen production.

Ingredients for a smoothie

• 1 tbsp collagen powder
• 120–150 g mixed berries (e.g. strawberries, raspberries or blackberries)
• 150 ml oat, almond or cow’s milk
• 2 tbsp Greek yoghurt
• 1 tbsp honey or maple syrup
• 1 tsp chia seeds

Method

1. Place all the ingredients in a blender
2. Blend for about 30 seconds until the mixture has a creamy consistency.
3. Enjoy the smoothie straight away.

This smoothie is particularly suitable for breakfast or as a post-workout snack.