Collagen: The structural protein and its role in skin and joints

What is collagen?

Collagen is, in fact, the most abundant protein in the human body . To understand its importance, it is essential to describe its molecular structure, which is a triple helix .

Collagen structure

This triple helix is ​​formed by three chains coiled around each other . Each chain is composed of the repetition, 333 times, of three key amino acids: proline, hydroxyproline, and glycine .

There are 28 different types of collagen. The most important, due to their abundance, are type 1, type 2, and type 3 .

What is collagen used for? Benefits of collagen

Types of collagen

Collagen is vital for the structure and support of numerous tissues . Its specific function varies depending on the type.

This breakdown is key to understanding which collagen to take depending on the goal: skin, joints, healing, or connective tissue.

Is it good to take collagen?

Supplementation is effective, but it must be done with collagen peptides. (dipeptides or tripeptides), not with the whole native collagen protein, since the native protein is too large and would break down into loose amino acids that would be used for multiple body functions.

The problem with native collagen : Native collagen is a very large protein. If the whole (native) protein is consumed, the body hydrolyzes it and breaks it down into individual amino acids (glycine, proline, hydroxyproline) . These amino acids are then redirected to the synthesis of multiple body proteins (muscle, bone, enzyme, immune), losing their specific effect on the skin or joints. The document compares this to "spreading cement haphazardly."

Peptide absorption : Peptides are collagen that has been "cut," forming pairs (dipeptides) or trios (tripeptides), such as proline-hydroxyproline or proline-hydroxyproline-glycine. This form is ideal because it is absorbed directly in the small intestine thanks to specific transporters.

Gelatin : Gelatin is an intermediate form ; it's collagen broken down into smaller chains than the native protein, but not as small as the specific peptides (pairs and triplets). It's effective, but probably not as well absorbed or as effective as collagen peptides . Agar-agar, used for thickening, is unrelated to collagen.

Mechanism of action : Collagen peptides (typically proline and hydroxyproline) are absorbed directly in the intestine via specific transporters. Once in the bloodstream, they act as signaling molecules. These peptides travel to the skin or joints and activate the cells responsible for producing new collagen (fibroblasts in the skin and chondrocytes in the joints).

Benefits of collagen for the skin

Peptides, which activate the production of Type 1 and Type 3 collagen, improve:

• Elasticity .​

• Firmness .​

• Skin hydration .

• They reduce the appearance of superficial expression lines caused by dehydration. It's important to note that they will not eliminate deep wrinkles .

Better collagen for joints

Type 2 collagen peptides stimulate cartilage repair, providing resistance to joint compression . This is especially relevant in high-impact joints such as the knee, hip, and shoulder.

In postmenopausal women , the drop in estrogen can decrease the production of Type 2 collagen, making them more susceptible to joint conditions such as adhesive capsulitis or "frozen shoulder".

Collagen alone does not eliminate pain . If there is pain, it means there is inflammation and damage. Joint management should be twofold:

1. Remove inflammation/pain (since inflammation destroys cartilage, acting like a "fire").
2. Activate cartilage production using collagen peptides .

To combat joint pain, collagen should be combined with anti-inflammatory supplements (such as turmeric, boswellia, or PEA /codol ) during the first five or six months of treatment.

Marine collagen as the preferred source

Which type of collagen is best?

The source from which collagen peptides are extracted influences their type and use.

• Marine Collagen (fish): Obtained from the scales and bones of fish. It is the preferred option because it is more bioavailable and offers a lower risk of prion contamination . Marine collagen is rich in Type 1 collagen. and, therefore, it is the most ideal for the skin .

• Bovine/Porcine Collagen : They contain Type 1 and Type 3 collagen, so they are also useful for the skin.

• Bird Collagen : It is the richest source of Type 2 collagen peptides , making it the ideal supplement for joint health .
  

Possible dangers of collagen

Collagen peptides are considered a very safe supplement . There is no maximum toxic limit for collagen, as it is essentially a protein.

Collagen, being essentially a protein, has no toxic upper limit . Collagen peptides can be taken indefinitely and are considered a protein supplement.

The only point of caution mentioned is the possibility of an allergy to the protein source . For example, if a person is allergic to fish or chicken protein, they might have problems consuming marine or poultry collagen, respectively.

Collagen and magnesium

Collagen is compatible with magnesium . In fact, collagen peptides are compatible with the vast majority of commonly taken supplements, including vitamin D , omega-3 , and creatine .

Dosage, format and safety of collagen

Dose

For collagen to be effective, high doses are needed. Studies often use between 15 and 20 grams per day . A suggested minimum requirement is between 5 and 10 grams daily, unless it is ultra-concentrated peptides.

Format 

It is recommended to take it in powder form . Taking 15 or 20 grams in capsules is not practical, as it would require ingesting around 15 to 20 capsules per day.

Duration

Collagen peptides can be taken indefinitely , as they are considered a protein supplement. A treatment of at least two to three months is recommended to notice their effects.