The role of collagen in skin, joints and aging

What is collagen?

Collagen is the most abundant protein in the human body, making up 30% of all body proteins. It is found in bones, skin, tendons, cartilage, and blood vessels, where it forms a network that provides firmness, elasticity, and strength to tissues.

Collagen production decreases by about 1-1.5% each year after age 25. Factors such as a diet low in antioxidants and protein, sun exposure, smoking, and stress accelerate this process.

A study by Proksch et al. (2014), published in The American Journal of Clinical Nutrition, establishes that this decrease is directly linked to the loss of firmness in the skin and the formation of wrinkles.

How collagen supplements work

Collagen supplements, which are usually in the form of hydrolyzed collagen peptides, are formulated for easier intestinal absorption. Once ingested, these peptides break down into amino acids and bioactive dibipeptides or tripeptides, which can enter the bloodstream and stimulate the production of endogenous collagen.

The Journal of Drugs in Dermatology conducted a meta-analysis in 2019 that examined 11 clinical studies with over 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 the joints, in addition to its function in the skin.

In a study with athletes, Clark et al. (2008) found that a daily intake of 10 g 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 joint mobility and comfort improved in individuals with mild osteoarthritis.

Types of collagen that have been most researched

There are more than 28 types of collagen, although the most important are:

• Type I: the most prevalent, found in the skin, bones, and tendons.
• Type II: crucial in joint cartilage.
• Type III: Collaborates in the formation of blood vessels and muscles.

The most common supplements come from bovine or marine (fish) sources.
According to research such as that by 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 efficient absorption compared to terrestrial animal sources.

Nutrients that promote its synthesis

Collagen doesn't work in isolation. Its synthesis relies on several micronutrients:

• Vitamin C: essential for the creation of collagen fibers.
• Copper and zinc: function as cofactors for enzymes.
• Hyaluronic acid: promotes tissue hydration.
• Silica and MSM: strengthen the structure of connective tissue.

For this reason, many supplements—for example, those in the Elixiva Collagen line—incorporate combinations of these compounds with the aim of finding real synergies that have scientific backing.

What does contemporary evidence say?

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 enhanced by a balanced diet, constant physical activity and adequate hydration.

According to a 2021 systematic review (Nutrients, p. 1865), hydrolyzed collagen supplements "reduce joint pain in healthy adults or those with mild disorders and optimize wrinkles and skin elasticity."

Conclusion

Collagen is an essential molecule for joint mobility and youthful skin. Science has confirmed its structural importance and the effectiveness of collagen supplementation, provided 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 blended with minerals and vitamins.