Collagen is frequently mentioned in the context of beauty and health supplements, and this interest is due to the fact that this protein is associated with benefits regarding both skin and joint health, as well as supporting bone density and muscle mass.
As interest has grown, so has the range of products and options, which can sometimes be confusing because we don't know which type is right for our needs and how much collagen we should actually consume daily to achieve visible effects. The answer is not universally valid, as it depends on a multitude of factors: age, diet, lifestyle and general health.
To bring more clarity, we will now go through essential information about the role of collagen in the body, the types available and, especially, what specialized studies say about the optimal daily dose.
About collagen and why it is so important
Collagen is an essential structural protein , the most abundant in the human body, representing approximately 30% of total protein. It is present in the body's fundamental structures and connective tissues, i.e. in the skin, tendons, ligaments, cartilage, blood vessels, bones, but also in organs, eyes and teeth.
Basically, collagen is the “glue” that holds cells together, giving them strength, elasticity, and structural support. Along with Elastin fibers , collagen stretch to form a network-like structure, similar to a rubber band, which forms the outer layer of the skin.
This protein is made up of amino acid chains , especially glycine, proline and hydroxyproline . The body manages to produce collagen on its own, but with age, more precisely, starting from the period of 25-30 years, natural production begins to decrease. Thus, wrinkles make their presence visible, joint pain and stiffness may appear, bone density is reduced, plus many other manifestations associated with the natural aging process.
For this reason, more and more people are turning to collagen supplements , either to maintain a youthful appearance, or to support joint mobility or recovery from injuries.
Types of collagen
To date, 28 different types of collagen have been identified, but only a few of them are of major importance to human health. The four most important types are:
- Type 1 – is the most widespread and represents approximately 90% of the collagen present in the body. It is found in the skin, bones, tendons, ligaments and teeth. It contributes to the mechanical resistance of tissues and plays an essential role in maintaining the firm and elastic appearance of the skin.
- Type 2 – is found mainly in cartilage and is directly involved in the optimal functioning of joints. It is particularly important for mobility and for reducing joint discomfort.
- Type 3 – found in internal organs, blood vessels and, along with type 1, in the skin. Provides structural support and contributes to cardiovascular health.
- Type 4 – is part of the basement membranes, thin layers of tissue that separate and support cells. It is essential for filtering substances in the kidneys and for the proper functioning of several organs.
