The reality of the human body is that it has a finite lifespan; it is not crafted to endure indefinitely. Youthfulness is not eternal, and at some stage, the efficiency and vitality of the body's primary organs and tissues begin to wane. Various biological and physiological mechanisms start to decline as we age.
This decline is a key factor in why, at certain ages, individuals become increasingly susceptible to specific health issues and disorders.
Regrettably, while some bodily functions may not start to diminish until advanced age—typically around sixty-five—others begin their decline much earlier. A prime example of this early decline is collagen, a vital protein within the body. The synthesis of collagen noticeably decreases during our mid to late 20s and early 30s.
This reduction signifies that if collagen levels are not restored, the organs and processes dependent on it will also begin to lose functionality.
Fortunately, medical interventions—including medications, therapeutic approaches, and surgical techniques—can help maintain these bodily functions at optimal levels for an extended period.
In this discussion, we will delve into collagen, exploring its production, limitations, benefits, and various methods of intake, with a particular focus on liquid collagen.
What is Collagen?
In its simplest form, collagen is a protein that plays a crucial role in maintaining healthy joints and skin elasticity. Present in bones, muscles, and blood vessels, collagen constitutes about 75% of the skin and stands as the most abundant protein in the human body, making up roughly 30% of its overall protein content.
This protein is synthesized by specialized cells known as fibroblasts, which reside within the skin and other connective tissues.
Research indicates that there are 28 distinct types of collagen present in human tissues, with type I being the most prevalent, accounting for over 90% of the collagen in the body. The skin comprises collagen types I, II, and III, all of which contribute to its strength and elasticity.
As we progress in age, our collagen production reaches its peak and subsequently begins to diminish. Studies suggest that the optimum level of collagen synthesis occurs around age 20, but from the mid-20s onward, the body starts to degrade existing collagen, complicating the production of new collagen.
Unfortunately, as this decline continues, individuals may notice significant changes, manifesting as joint discomfort, sagging skin, wrinkles, and other signs of aging. This growing awareness has led many to turn to collagen supplements, such as liquid collagen, to help maintain optimal collagen levels.
Collagen supplements come in various forms, including peptides, protein powders, pills, or liquid collagen, with a particular emphasis on the latter in this discussion.
Liquid Collagen
Liquid collagen comprises hydrolyzed proteins that have been processed into smaller peptides for enhanced absorption. Extracted from animal connective tissues, the collagen is typically purified and made available as ready-to-drink beverages, vials, or smoothies.
Types of Liquid Collagen
The collagen utilized in liquid collagen products can be derived from various sources. Understanding these differences is essential prior to purchasing supplements, especially for those with allergies or sensitivities.
The most prevalent source of collagen in supplements is bovine (beef) collagen, which is often favored due to the body's ability to absorb it effectively.
Pork-derived collagen also boasts good absorbability, closely resembling human collagen. Additionally, there are products containing:
Marine collagen, which has gained popularity in the cosmetic sector, is known to induce less inflammation compared to animal-derived sources and tends to contain fewer contaminants, according to a 2020 study.
Health Benefits of Liquid Collagen
While specific research on the health benefits of liquid collagen is limited, numerous studies and reviews have highlighted the general advantages of collagen supplementation. Here are some key benefits:
1. Skin and Nail Health
Collagen supplements are widely recognized for enhancing skin texture and appearance. Given that skin is composed of approximately 75% collagen, liquid collagen has been shown to improve elasticity.
In addition, it promotes hydration and reduces the visibility of wrinkles.
A 2019 study conducted in Germany examined 72 older women who were given either liquid collagen or a placebo supplement, revealing that those consuming liquid collagen experienced significant improvements in skin hydration, elasticity, roughness, and density after just four weeks.
A 2019 review from the University of California, Irvine, supported these findings, suggesting that collagen supplements hold promise in enhancing skin elasticity, moisture, and density, though it noted the need for further research.
Moreover, various studies have established a correlation between improved nail health and collagen supplementation.
According to a 2017 study, participants with brittle nails who took collagen peptides for 24 weeks exhibited a 12% increase in nail growth, a 42% reduction in nail breakage, and an overall enhancement in nail brittleness.
2. Muscle Mass and Strength
While muscles comprise only about 10% collagen or less, collagen does not directly contribute to muscle building; instead, it supports the structural integrity of muscles, helping to keep them strong and healthy.
A 2019 study published in the journal Nutrients found that a daily intake of 15 grams of hydrolyzed collagen peptides, alongside 12 weeks of strength training, contributed to increased muscle mass and enhanced strength.
However, the absence of a control group limited the findings, making it difficult to conclude definitively whether collagen supplements provide any benefits.
3. Osteoarthritis
Collagen constitutes approximately 60% of cartilage, and the gradual loss of collagen over time can lead to the onset of osteoarthritis, often referred to as "wear-and-tear arthritis."
A daily intake of hydrolyzed collagen may help mitigate the progression of osteoarthritis by promoting collagen distribution in joint cartilage, as suggested by a 2016 review of studies from Brazil that included both human and animal trials.
Additionally, another review encompassing 41 published studies indicated that collagen supplements could aid in cartilage growth and repair. However, it cautioned that further investigations are needed due to the generally low quality of existing studies.
