What is collagen?
Collagen is the most abundant protein in the human body, accounting for 30% of all body proteins. It is found in bones, skin, tendons, cartilage, and blood vessels; there, it functions as a network that provides firmness, elasticity, and resistance to tissues.
Collagen production decreases by about 1-1.5% every year after age 25. Factors such as a diet low in antioxidants and proteins, sun exposure, smoking, and stress cause this process to accelerate.
A study by Proksch et al. (2014), published in The American Journal of Clinical Nutrition, establishes that this decline is directly linked to the loss of skin firmness and the formation of wrinkles.
How collagen supplements work
Collagen supplements, which are usually in the form of hydrolyzed collagen peptides, are created to make their intestinal absorption easier. Once consumed, these peptides are broken down into amino acids and bioactive dipeptides or tripeptides, which have the ability to enter the bloodstream and stimulate the generation of endogenous collagen.
The Journal of Drugs in Dermatology conducted a meta-analysis in 2019 that examined 11 clinical studies with more than 800 participants. The analysis determined that supplementation with hydrolyzed collagen, after a period of use of between 8 and 12 weeks, increases skin elasticity, hydration, and dermal density.
Several studies highlight its impact on joints, in addition to its role in the skin.
In a study with athletes, Clark et al. (2008) found that a daily intake of 10g of hydrolyzed collagen significantly reduced joint pain caused by physical exercise.
Additional research, which was published in Current Medical Research and Opinion (Bruyère et al., 2012), reported that the joint mobility and comfort of individuals with mild osteoarthritis improved.
Types of collagen that have been researched the most
There are more than 28 types of collagen, although the most important are:
- Type I: the most prevalent, found in skin, bones, and tendons.
- Type II: crucial in joint cartilage.
- Type III: Collaborates with the formation of blood vessels and muscles.
The most frequent supplements come from bovine or marine (fish) sources.
According to research such as that of Zague et al. (2018) in Food & Function, marine collagen has better bioavailability due to its lower molecular weight; the research mentions that it has more effective absorption compared to terrestrial animal sources.
Nutrients that promote its synthesis
Collagen does not work in isolation. Its synthesis is based on several micronutrients:
- Vitamin C: fundamental for the creation of collagen fibers.
- Copper and zinc: act as cofactors for enzymes.
- Hyaluronic acid: promotes the hydration of tissues.
- Silica and MSM: strengthen the structure of connective tissue.
For this reason, numerous supplements—for example, those from the Elixiva Collagen line—incorporate combinations of these compounds with the aim of finding real synergies that have scientific backing.
What contemporary evidence says
The most recent research agrees that collagen is not a "miracle cure," but it is an effective tool within a comprehensive approach to health and care.
Its effect is progressive and becomes evident after a minimum of 8 to 12 weeks, and is supported by a balanced diet, consistent physical activity, and proper hydration.
According to a 2021 systematic review (Nutrients, p. 1865), hydrolyzed collagen supplements "decrease joint pain in healthy adults or those with mild disorders and optimize skin wrinkles and elasticity."
During menopause, hormonal changes add a specific context to skin aging. We have prepared a guide dedicated to what happens with collagen during menopause and how to evaluate a supplement, with a prudent review of the available evidence.
Conclusion
An essential molecule for joint mobility and youthful skin is collagen. Science has corroborated the structural importance and effectiveness of its supplementation, provided that healthy habits are maintained.
In order to achieve more precise and evidence-backed functional nutrition, progress has been made in formulation, such as marine peptides mixed with minerals and vitamins.
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