Collagen explained simply: structure, collagen types and the role of nutrition

Collagen explained briefly

Collagen is a structural protein produced naturally by the body. It is found in the skin, bones, cartilage, tendons, ligaments and blood vessels, among other tissues. There are different types of collagen, which differ in their structure and where they occur in the body.

Collagen hydrolysate consists of collagen that has been enzymatically broken down. This produces smaller peptides that dissolve well in liquids and are therefore frequently used in food supplements.

Vitamin C contributes to normal collagen formation for the normal function of the skin, bones and cartilage.

What is collagen?

Collagen is a protein produced by the body itself. It belongs to the group of structural proteins and is a component of the extracellular matrix. This refers to the framework that surrounds cells and tissues and provides them with structure.

The term collagen does not refer to just one individual substance. Rather, it describes a family of different proteins. Depending on the type, the various collagen types occur in different tissues and structures throughout the body.

How is collagen structured?

Proteins consist of amino acids. Collagen contains particularly high levels of glycine, proline and hydroxyproline. The amino acid chains are arranged in a characteristic triple helix.

This so-called triple helix is a typical structural feature of collagen. Several collagen molecules can in turn assemble into larger structures such as fibrils and fibres.

Depending on the collagen type and tissue, the composition, arrangement and cross-linking of these structures differ.

What types of collagen are there?

Numerous types of collagen have been described scientifically. Types I, II, III and IV are particularly well known. One of the ways in which they differ is where they are predominantly found in the body.

This classification primarily describes biological structure and natural occurrence. It does not automatically mean that a particular type of collagen consumed through the diet reaches the corresponding body tissue unchanged.

What is collagen hydrolysate?

Collagen hydrolysate is collagen that has been broken down. During production, the long protein chains are broken down into smaller components by enzymatic hydrolysis. These are referred to as collagen peptides.

As a result of this breakdown, collagen hydrolysate can generally be mixed easily into liquids. It is therefore frequently used in powders, drink products and other food preparations.

Collagen, gelatine and collagen hydrolysate compared

What happens to collagen during digestion?

Like other dietary proteins, collagen is subject to the normal digestive processes. In the stomach and small intestine, proteins and peptides are further broken down by digestive enzymes.

This produces smaller peptides and individual amino acids. These can be absorbed through the intestine and subsequently used by the body in various metabolic processes.

The idea that ingested collagen is incorporated unchanged and directly into the skin, joints or other individual tissues would therefore be an oversimplification.

What role does vitamin C play in collagen formation?

Vitamin C is involved in the body's own collagen formation. It is required for certain enzymatic reactions that take place during collagen synthesis.

What is hyaluronic acid?

Hyaluronic acid is a polysaccharide produced naturally by the body and belongs to the group of glycosaminoglycans. It occurs naturally in, among other places, the extracellular matrix of various tissues.

Chemically, hyaluronic acid has the ability to bind water. Sodium hyaluronate, the sodium salt of hyaluronic acid, is frequently used in food supplements.

There are currently no generally authorised health claims for orally consumed hyaluronic acid that may be used to advertise effects on the skin or joints.

Which foods contain protein and vitamin C?

The body produces collagen from amino acids. Amino acids are obtained, among other sources, from dietary protein. Protein is found in both animal-based and plant-based foods.

Sources of protein include, for example:

• fish, meat, eggs and dairy products,
• pulses such as lentils, peas and beans,
• soy products,
• nuts and seeds, and
• protein-rich cereals and pseudocereals.

Vitamin C is found, for example, in peppers, berries, citrus fruits, broccoli and various types of cabbage.

What matters is not one individual food, but a varied and balanced diet that supplies the body with proteins, vitamins, minerals and other nutrients.

What should you look for in collagen products?

Collagen products can differ in terms of their composition, origin, dosage form and dosage. Comparing the product information can help to assess the products objectively.

Helpful criteria for comparison

• Amount of collagen: How much collagen hydrolysate does the recommended daily serving contain?
• Origin: Does the label indicate whether the collagen comes from cattle or fish, for example?
• Other ingredients: Does the product contain vitamins, minerals, flavourings or sweeteners?
• Directions for use: Is the intended daily amount clearly stated?
• Quality assurance: Does the manufacturer provide information about testing, production and raw material quality?
• Tolerability: Are allergens and the animal origin clearly stated?

Conclusion

Collagen is a group of structural proteins produced naturally by the body. The various collagen types differ in their structure and in the tissues in which they naturally occur.

Collagen hydrolysate consists of smaller collagen peptides and is frequently used in powder products due to its good solubility. During digestion, proteins and peptides are broken down further.

Vitamin C plays a particular role in the body's own collagen formation. When choosing a food supplement, it is useful to take an objective look at its composition, dosage, the origin of the raw materials and quality controls.