Does collagen work? See the benefits and how to consume

Powdered or hydrolyzed collagen makes the skin more resistant and helps maintain healthy nails, bones, teeth, and hair

• Elissandra Silva - Editorial Assistant
• Updated by
• Alessandra Silva
• Editorial Assistant

Content writer about beauty, family, and well-being.

Approximately one-third of our body's protein is collagen. It has a structural function that protects other less resistant tissues and allows their connection with the bone skeleton.

Let's clarify everything you need to know about this great protein for health.

What is collagen?

Collagen is a protein made up of 3,000 amino acids arranged in three intertwined molecular chains, forming a kind of flexible and robust triple helix.

It has numerous attributes: it makes the skin resistant and elastic, reinforces tendons and ligaments that connect muscles to bones, and supports internal organs. Bones and teeth are made by adding minerals to the collagen matrix, and 75% of skin is collagen.

Types of collagen

More than 20 types of collagen are found in the body, according to an article published in the scientific journal Advanced Drug Delivery Reviews.

The structure and function of collagen are determined by the sequence of amino acids. In some tissues, such as organs, collagen can be in the form of a gel.

In others, like tendons, collagen comes as tight fibers to provide strength.

Source of collagen

Collagen is a product of animal origin and is extracted from the skin, cartilage, and tendons of birds, pigs, and cattle.

There is a process of aggregation of water to animal collagen, called hydrolysis, thus obtaining hydrolyzed collagen, in the form of a white powder.

Benefits of collagen

Collagen promotes:

1. Find out more: 8 care measures against skin aging from 40 to 50 years old
2. Strengthening fragile nails
3. Greater resistance, thickness, growth, and shine to hair
4. More tone and hydration to the skin
5. Reduction of sagging skin (skin)

Collagen has been used to minimize the occurrence of injuries in old age, as it keeps the joint tissue more hydrated and elastic. It is also used to prevent injuries in athletes. Several studies carried out in Europe and the United States attest to these benefits.

When does collagen production decrease?

From the age of 25, collagen production begins to decrease (we lose around 1% per year). "Expression lines begin to appear, resulting in more fragile and less elastic skin, that is, flaccid", explains nutritionist Paula Guidi.

According to the expert, another important point is that women produce less collagen than men. Studies show that during menopause the rate of loss of this protein increases, reaching 30% in the first five years.

Edible collagen

Hydrolyzed collagen is composed of 90% protein, 2% mineral salts, and 8% water. Its classification is described as an edible protein and its main amino acids are proline and lysine, responsible for the synthesis of endogenous collagen with the help of some cofactors, mentioned below.

It is free of fat, cholesterol, and carbohydrates. Furthermore, it is a protein that is easy to digest and assimilate due to the hydrolysis process, with numerous indications both in the area of ​​health and in the beauty care of skin, hair, and nails.

How to consume hydrolyzed collagen

The prescribed portion is ten to twenty grams every day (1 to 2 tablespoons) of hydrolyzed collagen weakened in around 50% of a glass of juice, milk, or yogurt.

Nutritionist Tamara recommends pure powdered collagen, without the addition of coloring and sweetener. A very practical way is to present it in gummy candies, which contain collagen associated with coconut oil, guaranteeing a double benefit.

"The first effects can be noticed after two to three months of daily consumption", he explains. Hydrolyzed collagen is a food and there are no restrictions or contraindications, nor time limits for its use.

The body produces collagen

Some nutrients help the body synthesize and preserve collagen through various metabolic pathways, acting as cofactors. To do this, you need to consume foods rich in lysine, omega 3, vitamin A, sulfur, lycopene, and vitamin C.

Lysine is present in:

1. Dairy
2. Meat
3. Birds
4. Fishes and seafood
5. Eggs
6. Lentil
7. Tofu
8. Quinoa
9. Pumpkin seed.

Foods that provide omega-3 are:

• Fish
• Wheezing
• Linseed
• Nuts
• Chestnuts
• Avocado.

To obtain sulfur you need to consume:

• Garlic
• Onion
• Olives
• Brussels sprouts
• Eggs
• Cucumber
• Celery.

In this way, vitamin A works together with sulfur to produce new collagen and elastin fibers and is present in green, red, orange, and yellow fruits and vegetables, such as:

• Carrot
• Sweet potato
• Melon
• Mango.

Lycopene inhibits collagenase - an enzyme that destroys collagen - and focuses on:

Find out more: Is it worth using collagen supplementation?

• Tomato
• Watermelon
• Guava
• Acerola
• Red pepper
• Beet.

Finally, vitamin C cannot be missing, which joins with lysine and proline to form collagen blocks in the body, abundant in citrus fruits, dark green leafy vegetables, red pepper, peppers, guava, acerola, açaí, and kiwi.

Collagen replacement in Vegetarians

As collagen is present in products of animal origin, vegetarians need to be very careful when assembling the dish to avoid deficiencies in this essential protein for health.

The collagen precursors mentioned above cannot be missing, and the greatest difficulty lies in obtaining lysine, as proline is synthesized by the body from other amino acids.

Lacto-ovo vegetarians have no problem obtaining lysine, as eggs and dairy products are excellent sources of amino acids.

Nutritionist Tamara Mazaracki listed some options for vegans, such as:

• Seitan (wheat gluten steak)
• Soy protein (milk, tofu, and soy meat)
• Pea
• Lentil
• Beans
• Brewer's yeast
• Oilseeds
• Peanut butter

In this case, it is important to consult a specialist to find out the recommended amount of each food to obtain adequate levels of lysine.

Food supplement

As it is an easily digestible and assimilated protein, collagen is a dietary supplement with numerous indications in the health sector.

Over the years, there has been a gradual reduction of collagen in body tissues, and it also suffers in quality, becoming less elastic and hydrated.

Supplemental collagen is used to prevent the breakdown of the body's collagen, thus helping to maintain healthier skin, tendons, bones, and ligaments.

"Studies prove that using collagen daily as a nutritional supplement can significantly improve several factors in the internal and external health of those who use it", says dermatologist Gladys Mattei.

Sources consulted

Nutrologist Tamara Mazaracki (CRM-RJ 52301716)

Nutrologist Paula Machado Guidi (CRM-SP 136053)

Dermatologist Gladys Mouessati Abud Mattei, member of the Brazilian Society of Dermatology (CRM-SP 132042).

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