Collagen
What is collagen and what do we need it for?
Collagen is a protein produced naturally in the body and is one of the most important building blocks of the human body. Around a third of all protein in the body consists of collagen.
What is collagen?
Collagen is a protein produced naturally in the body. It gives tissues such as skin, bones, tendons, ligaments and connective tissue stability, elasticity and strength. Collagen acts like an invisible scaffold inside the body. It holds many things together and ensures that structures retain their shape and strength. However, not all collagen is the same. There are over 28 different types of collagen in the human body, which differ in their structure and function. Types I, II and III are particularly relevant for the health and performance of the tissue.
The 3 different types of collagen
Collagen Typ 1
Type I collagen is the most common type of collagen and makes up around 90% of the body’s collagen. It is a central component of skin, tendons, bones and connective tissue. Type I gives these structures their strength and ensures resistance to external stress. Type I plays a central role in supporting a firm skin appearance or stable bones.
Collagen Typ 2
Collagen type II is found almost exclusively in cartilage tissue – i.e. where stress has to be absorbed, for example in the joints. It provides elasticity and stability within the cartilage structure and is often used specifically in products that are intended to promote joint health.
Collagen Typ 3
Collagen type III often complements type I and is found particularly in elastic tissues, for example in the skin, blood vessels and internal organs. It contributes to the flexibility and elasticity of these structures and supports regeneration.
Tasks of Collagen
- Skin: Collagen is the most important component of the middle layer of the skin (dermis). It ensures elasticity, resilience and a smooth, fresh complexion.
- Bones: Bones are not only made up of minerals, but also to a large extent of collagen. This protein makes them resistant and yet slightly flexible.
- Joints and cartilage: In cartilage, collagen ensures that movements are smooth and pain-free. It acts like a natural shock absorber.
- Tendons and ligaments: They connect muscles and bones and have to withstand high loads. Collagen gives them the necessary strength and elasticity.
- Connective tissue: It supports and shapes the body, protects organs and holds everything in place – collagen also plays a central role here.
Collagen formation
Collagen is produced by the body itself. This is a natural process in which various nutrients work together to form the important structural protein. In order for this process to function smoothly, the body is dependent on certain protein building blocks, known as amino acids. The body obtains these from food – especially from protein-rich foods. The body also needs vitamin C and other micronutrients so that the amino acids can be put together to form functional collagen. The body’s own collagen formation therefore only runs optimally if sufficient nutrients are available. From around our mid-20s, the body begins to produce less collagen – and the quality of the collagen that is produced decreases. This decline is a natural part of the ageing process. It can be seen in a decrease in skin elasticity, the first wrinkles or increased joint fragility, among other things.
How can collagen formation be supported naturally?
Diet
A conscious diet can have a positive influence on this natural process. Fresh fruit and vegetables – especially varieties with a lot of vitamin C such as berries, citrus fruits, peppers or broccoli – promote the formation of collagen, as do protein-rich foods. These include pulses, nuts, fish, lean meat and dairy products, for example, which provide important trace elements such as zinc, copper and iron as well as amino acids.
Lifestyle
Lifestyle also has a major influence on collagen formation. Sufficient sleep, regular exercise and avoiding stressful factors such as smoking or excessive sun exposure support the natural rebuilding process. Another factor that is often underestimated is chronic stress. Constant tension can disrupt the hormone balance and promote oxidative stress – both of which have a negative effect on the body’s own cell renewal and therefore also on collagen production. Relaxation phases, conscious breaks and a balanced daily routine are therefore not only important for general well-being, but also for the structural strength of the skin, connective tissue and joints.
Supplements
With increasing age or special requirements – such as an unbalanced diet or increased physical exertion – it can be useful to specifically support the body’s own collagen formation. In such cases, dietary supplements based on collagen building blocks and accompanying micronutrients such as vitamin C have proven to be effective. This combination can help to supplement the natural build-up process in the body and ensure the supply of the necessary nutrients – especially when diet and lifestyle alone are not enough. In this way, the formation of collagen can be strengthened holistically – through the right diet, a balanced lifestyle and, if necessary, through targeted nutritional supplements.
