Collagen | Comprehensive guide to the structure, functions and benefits of collagen powder

Collagen - The Framework of Our Body

The human body is a true marvel of nature. A central building block that gives this miracle its shape and strength is collagen. Many people today use collagen powder to support the body's own collagen production. It is the most common protein in the human body and essentially forms the framework of our skin, bones, muscles, and other structures. But what exactly is collagen, what functions does it fulfil and how can you support the body in its collagen production with the help of collagen powder? This report aims to provide you with a detailed insight into the world of collagen.

How much collagen do I need daily?

The precise amount of collagen a person needs daily can vary, depending on various factors such as age, gender, overall health, and a person's specific health goals. To date, there are no official recommendations for a specific daily dose of collagen.

Many clinical studies have found positive effects from collagen intake with doses of 2.5g to 15g of collagen powder per day. Alternatively, collagen powder can also be used as a daily supplement. Some collagen supplement manufacturers recommend a dose of around 10g per day for general health purposes.

It's important to note that collagen supplements are not necessary for everyone. The body produces collagen on its own, and a balanced diet rich in proteins and vitamin C can support the body's own production.

If you're considering taking a collagen supplement, talk to your doctor or a nutritionist. They can advise you and ensure that taking collagen is safe and appropriate for your individual health needs.

Importance of Amino Acids and Collagen for Skin, Joints, and Muscles

Amino acids are fundamental building blocks of proteins and are involved in many life-sustaining processes. They are responsible for nutrient storage, hormone balance, oxygen transport in the blood, and strengthening the immune system through the formation of antibodies. One of their most important functions is cell formation and repair, which play a crucial role in the skin and muscle building (Gleeson, 2016, Hou et al., 2012).

Out of the 20 proteinogenic amino acids, eight are essential for humans. These essential amino acids cannot be synthesized by the body and must be obtained daily in sufficient quantities from the diet. A deficiency in even one of these essential amino acids can lead to significant metabolic disturbances (Wolfe, 2017). For example, the vital L-carnitine, which plays a significant role in fat metabolism, can only be produced from the two essential amino acids lysine and methionine.

BCAAs and Muscle Building

For strength and endurance athletes, BCAAs (branched-chain amino acids) play an important role. BCAAs include the three essential amino acids L-leucine, L-isoleucine, and L-valine. The unique feature of BCAAs is that they are the only amino acids not metabolized in the liver and are directly available for muscle building (Mero, 1999).

L-leucine, L-isoleucine, and L-valine are crucial for protein synthesis and the energy supply to muscle cells. Studies show that the intake of L-leucine can inhibit natural muscle protein breakdown and regulate the body's energy supply (Jackman et al., 2017).

Physiological Functions of BCAAs

BCAAs promote the release of growth hormones, which increase protein biosynthesis, stimulate muscle growth, and simultaneously support metabolism and fat loss (Zdzieblik et al., 2015). An elevated BCAA level in the blood signals to the body that muscle tissue is damaged and prompts the use of fat deposits instead of muscle reserves as an energy source.

Application and Benefits of BCAAs

In the diet of strength and endurance athletes, BCAAs play an important role due to their muscle-building effects post-training. The effect of BCAAs is perceived in the medium to long term, manifesting as more muscle mass, less body fat, and an overall improvement in performance and well-being (Qin et al., 2010).

Amino Acids and Collagen

Collagen, one of the major structural proteins of the human body, consists of amino acids such as glycine, proline, and hydroxyproline. These amino acids are crucial for the firmness and elasticity of skin, joints, and connective tissue. Adequate supply of amino acids is essential for the regeneration and maintenance of these structures (Proksch et al., 2013).

Types of Collagen and Their Importance

There are over 20 different types of collagen, with Type 1, Type 2, and Type 3 being the most common. Type 1 collagen is the most abundant in the human body and can be found in all tissues such as tendons, organs, ligaments, bone tissue, skin, and connective tissue. Type 2 collagen is part of hyaline and elastic cartilage, and Type 3 collagen helps keep the skin elastic and smooth and is also found in skeletal muscles, internal organs, and blood vessels.

Benefits of Supplementing with Collagen and BCAAs

The combination of collagen powder or collagen peptides and BCAAs can support collagen production and promote muscle building. Long-term intake of collagen hydrolysate and BCAAs can reduce cartilage degradation in joints and improve skin firmness (Oesser et al., 2003). Additionally, they can help improve cellulite and wound healing (Moskowitz, 2000).

Integrating into a Healthy Diet

BCAAs and collagen powder or collagen peptides should ideally be taken daily before or directly after training. This ensures that the nutrients are effectively absorbed and their positive effects on muscle building, skin, and connective tissue can unfold.

Literature

• Gleeson M (2016). Immunological aspects of sport. Immunol Cell Biol. 94(2):117-23.

• Hou H, et al (2012). Moisture absorption and retention properties, and activity in alleviating skin photodamage of collagen polypeptide from marine fish skin. Food Chem. 135(3), 1432–1439.

• Jackman SR, et al (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 8:390.

• Mero A. (1999). Leucine supplementation and intensive training. Sports Med. 27(6):347-58.

• Moskowitz RW (2000). Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum 30: 87-99.

• Oesser S., et al. (2003). Stimulation of type II collagen biosynthesis and secretion in bovine chondrocytes cultured with degraded collagen. Cell Tiss Res 311: 393-399.

• Proksch E, et al (2013). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 27(1):47-55.

• Qin LQ, et al (2010). Higher branched-chain amino acid intake is associated with a lower prevalence of being overweight or obese in middle-aged East Asian and Western adults. INTERMAP Cooperative Research Group. J Nutr. 141(2):249-54.

• Wolfe RR (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr. Aug 22.

• Zdzieblik D, et al (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. Br J Nutr. 114(8):1237-45.

Functions and Benefits of Collagen

Collagen has a variety of functions and benefits for our body. It not only strengthens the bones, connective tissue, tendons, ligaments, and cartilage but also has positive effects on the health of our skin, hair, and nails. Collagen aids in wound healing and regeneration after injuries and can help minimize age-related inflammation and pain. Furthermore, collagen can contribute to maintaining bone density and reducing the risk of atherosclerosis by regulating cholesterol levels in the blood. The contained amino acid glycine can also help stabilize blood sugar levels.

Aging Process and Collagen

As we age, the body's own production of collagen begins to decrease. This process starts around the age of 25 and results in our body producing about 1.5% less collagen each year. This decline can manifest through a variety of symptoms such as sagging, dry skin, joint pain, or gastrointestinal problems.

Preventing Collagen Deficiency

The good news is that there are ways to slow down collagen degradation and support the body in its collagen production. Here are some tips:

Ensure adequate intake of Vitamin C: Vitamin C is essential for collagen production. Therefore, you should ensure that you consume sufficient Vitamin C-rich foods or use a suitable dietary supplement if necessary. Avoid stress and ensure enough sleep: Stress and lack of sleep can impair collagen production. Therefore, try to reduce stress and ensure you get enough sleep. Reduce the consumption of sugar and simple carbohydrates: Too much sugar in the body can cause sugar to bind to the structure proteins collagen and elastin in the connective tissue, hardening them. This causes these proteins to lose their support function, which can lead to skin sagging and wrinkle formation. Avoid excessive sun exposure: UV rays can accelerate collagen degradation and are responsible for a large part of visible skin aging. Always use suitable sun protection.

How to Best Supplement Collagen?

Supplementing collagen can occur in a variety of ways, depending on individual preferences and lifestyles. Here are some methods:

1. Collagen Powder: This is a very common way to supplement collagen. Collagen powder is an excellent option to take daily. The powder can be stirred into beverages like water, juices, smoothies, or coffee. It's typically flavorless and dissolves well in liquids.

2. Collagen Capsules: Collagen can also be consumed in capsule form. This might be a good option for those who prefer a quick and convenient intake method.

3. Collagen-Rich Foods: Bone broth is a natural food rich in collagen. It is produced by the long-term boiling of bones and connective tissue, which releases collagen. Certain types of fish and meat also have high collagen content.

4. Collagen Drinks: There are various pre-made drinks on the market containing collagen. These could be a convenient option for those frequently on the go.

5. Topical Collagen Creams: While the effectiveness of topical collagen creams is controversial (since collagen molecules may be too large to penetrate the skin effectively), taking collagen powder or collagen powder may be a better way to support collagen levels in the body.

Regardless of the method you choose, remember that maintaining a healthy diet and lifestyle is equally important. Consume a variety of protein-rich foods and Vitamin C, as these nutrients are vital for collagen production. Avoid excessive sun exposure and smoking, as these factors can accelerate the breakdown of collagen in the skin.

It's also crucial to note that although collagen supplements are generally considered safe, they can cause side effects such as upset stomach and allergic reactions. If you're considering supplementing collagen, first consult with your doctor or a dietitian. They can help determine whether collagen supplements are suitable for you and what dosage is optimal.

In summary, collagen is an essential building block of our body and fulfils a variety of functions. With the right measures, everyone can contribute to maintaining the health and youthfulness of their body and getting the most out of their collagen levels. With collagen powder and collagen powder, you can optimally support your body's collagen supply.