Collagen is the most abundant structural protein in the body and the main component of connective tissues. It makes up around 30% of all the protein in our body. It gives strength and elasticity to tissues such as skin, bone, muscle, tendons, ligaments and cartilage. It also helps maintain the structure of organs, blood vessels and the intestines. Although it is a protein the body produces itself, production decreases with age, which can lead to wrinkles in the skin and problems with joints and bones.
The main roles of collagen
Increases skin elasticity and hydration, and prevents wrinkles.
Supports joint health, protects cartilage and can reduce joint pain.
Increases bone density and reduces the risk of osteoporosis.
Helps preserve muscle mass.
Contributes to gut health, particularly in relation to intestinal permeability.
Types of collagen
Type 1: The most common type of collagen, found in skin, bones, tendons, ligaments and teeth.
Type 2: Found in cartilage tissue; important for joint health.
Type 3: Found in blood vessels, organs and skin; provides elasticity.
Type 4: Supports cell membranes and protects organ tissues.
Type 5: Found in hair, the placenta and the cornea of the eye.
Factors that support collagen production
Foods rich in protein (meat, fish, eggs, bone broth, etc.)
Vitamin C (oranges, kiwi, red peppers, etc.)
Copper and zinc (shellfish, nuts, seeds, etc.)
Hyaluronic acid (bone broth, soy, root vegetables, etc.)
Factors that cause collagen loss
Ageing (production decreases from the 30s onward)
UV rays from the sun
Sugar and refined carbohydrates
Smoking and excessive alcohol consumption
Stress and poor sleep