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Collagen is a protein that accounts for 30% of the protein in the human body. It is mainly composed of the amino acids glycine, proline, and hydroxyproline and is the most abundant structural protein in animals. Structural proteins are the proteins that make up the structure or framework of cells and tissues.
Types and Functions
There are 28 known types of collagen, with Type 1 collagen making up the highest proportion in the human body, as much as 90%. Collagen is present in connective tissues, skin, tendons, bones, and cartilage. It provides structural support to tissues and plays an important role in cellular processes, including tissue repair, immune response, cell signaling, and cell migration.
Collagen Production
Fibroblasts, a type of connective tissue in the body, are used to produce and maintain collagen levels. However, as we age, collagen in the body becomes fragmented, and the function of fibroblasts is impaired, which in turn slows down collagen production.
Factors Contributing to Collagen Loss
- Aging: Collagen synthesis gradually decreases, and the rate of collagen breakdown accelerates.
- Poor lifestyle habits:
- Smoking: Reduces collagen production and damages collagen and elastin, leading to wrinkles and slow wound healing.
- Excessive intake of sugar and refined carbohydrates: Leads to glycation, which produces advanced glycation end products (AGEs) that accumulate in the body and are difficult to metabolize, damaging proteins and causing wrinkles and loss of elasticity.
- Excessive sun exposure: Too much ultraviolet (UV) radiation reduces collagen production and causes wrinkles.
- Diseases and medications: Certain diseases and medications, such as osteoporosis, arthritis, diabetes, and long-term use of steroids, can affect collagen content.
Nutrients that Promote Collagen Synthesis
- Vitamin C: Promotes collagen synthesis and is found in citrus fruits, berries, guava, and kiwifruit.
- Proline and Glycine: Amino acids that make up collagen; proline is found in mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites, and meat; glycine is found in red meat, turkey, chicken and pork skin, peanuts, and granola.
- Copper and Zinc: Help in collagen production; copper is found in liver, lobster, oysters, shiitake mushrooms, nuts and seeds, green leafy vegetables, tofu, and dark chocolate; zinc is found in oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains, and dairy products.
Different Types of Collagen Products
- Collagen Powder: Usually has simpler ingredients and is easy to measure.
- Collagen Drink: Often contains added fruit juice and sugars to improve taste; absorption is faster.
- Collagen Tablets: Convenient to carry.
- Collagen Jelly: Convenient to eat and has a good taste, but is generally more expensive and often contains added ingredients and calories.
Principles for Choosing Collagen Products
- Qualified inspection certificate: Choose reliable brands with inspection certificates, such as SGS certifications for plasticizers, Western medicine, and heavy metals.
- No additives/clear ingredients: Choose products with minimal additives like sugar, artificial flavors, and sweeteners and clear ingredient labels.
- Fish-based sources are preferred: Fish-derived collagen has finer molecules and better absorption.
- PO.OG dipeptide collagen: Supplementation can significantly improve skin hydration, especially in the cheeks, after about 2 months.
Recommendations for Different Groups
- Pregnant women: Choose natural, additive-free collagen powder and consult a doctor.
- Vegetarians: Consider products containing nutrients that promote collagen synthesis, such as vitamin C supplements.
- Older adults: Choose easily absorbed collagen drinks or powders and check for added ingredients beneficial for bones and joints.
Additional Tips
To maximize collagen absorption, it is generally recommended to take collagen supplements in the morning. People who are allergic to animal proteins (such as fish, shellfish, and eggs) should be careful when taking collagen supplements.
For external use, collagen-containing skincare products can moisturize the skin.
Lifestyle Recommendations
- Sun protection: Use products with SPF 30 or higher.
- Regular schedule: Ensure adequate sleep to help with collagen synthesis.
Traditional Chinese Medicine Perspective
- Qi deficiency: Eat foods that nourish qi and blood, such as red dates, goji berries, and chicken, and consider Chinese herbs like Astragalus and Codonopsis.
- Yin deficiency: Eat foods that nourish yin and moisten dryness, such as lily bulbs, white fungus, and bird's nest, and consider Chinese herbs like Ophiopogon and Polygonatum.
Recommended Teas
- Red Date and Goji Berry Tea: Nourishes qi and blood, suitable for qi deficiency.
- Lily Bulb and White Fungus Soup: Nourishes yin and moistens dryness, suitable for yin deficiency.
