Collagen: What benefits does it have for the body?

What is collagen?

Collagen is the most abundant protein in the human body, accounting for 25–30% of the body's total protein content (1). Often compared to a ‘framework’ or ‘armature’, collagen plays a structural role, providing support, cohesion, resistance and elasticity to tissues. It is concentrated in the skin, bones, cartilage, tendons, ligaments and blood vessels, where it occurs in several types – mainly types I to V. Produced by specialised cells (mainly fibroblasts in connective tissue), its synthesis decreases naturally with age, by around 1% a year from the age of 25–30 (2).

The collagen we produce is so ubiquitous in our tissues that it has multiple physiological impacts. As the framework of the dermis, it helps, in tandem with elastin, to maintain the skin's tone and firmness (3). In the joints, it is thought to contribute to the biomechanical properties of the cartilage used during movement, optimising resistance to compression, shock absorption and the sliding of joint surfaces (4). It also helps to maintain the strength and flexibility of tendons and ligaments, possibly assisting regeneration in the event of trauma or inflammation (by providing a sort of 'scaffolding' for repair cells) (5).

What are the potential benefits of taking collagen supplements?

As we have seen, the reduction in endogenous collagen production is an inevitable process that affects all individuals. That's without taking into account the specific situations that require increased intakes: intensive sporting activities, joint fragility, recovery from injury, repeated exposure to the sun, which precipitates skin ageing (6), etc. However, our modern diet is increasingly turning its back on major sources of collagen, such as bone broth or fish skin. In this context, the use of collagen supplements seems increasingly justified.

Skin and skin ageing

Numerous studies have explored the effects of collagen supplements on the visible signs of ageing. One systematic review indicates that subjects supplemented with hydrolysed collagen have suppler, more hydrated skin, with the benefits being all the more pronounced in the case of prolonged use (7). A second review points to a reduction in wrinkles and skin roughness (8).

Joints and mobility

With age, or as a result of repeated mechanical stress, joint cartilage undergoes progressive deterioration: the activity of chondrocytes, which harmoniously orchestrate its renewal and breakdown, diminishes. In particular, they produce fewer collagen fibres, resulting in a thinning of the cartilage tissue that can lead to stiffness and discomfort. In light of these details, taking collagen supplements seems at the very least to be a promising strategy for compensating for this deficit. In fact, several studies have reported improvements in pain and discomfort, as well as mobility, in osteoarthritic participants supplemented with type II native collagen (9).

Bone and bone density

Making up around 30% of bone mass, collagen forms the organic framework of the bone to which minerals are attached. Although still few and limited, some studies suggest that an intake of collagen peptides may be associated with favourable changes in bone remodelling biomarkers and with the stabilisation of bone mineral density in certain populations, particularly postmenopausal women (10).

Muscle mass and recovery

Collagen is also involved in the structure of intramuscular connective tissue. Reviews of the literature show that taking collagen peptides, combined with regular physical activity, could improve certain measures of performance or recovery (11). However, they do not appear to have a direct impact on muscle protein synthesis, which is why it is important to combine them with dietary proteins, which act in synergy.

Digestive comfort

Researchers are also investigating the link between collagen and digestive function. Cellular models, for example, suggest that marine collagen peptides, which supply structural amino acids to the mucosa (glycine, proline, glutamine), have a favourable impact on the intestinal epithelial barrier (12). They may, in particular, modulate the expression of tight junction proteins, which are responsible for maintaining intestinal permeability. It should be noted that human studies have also reported encouraging results on bloating and abdominal pain, supporting the theory of a potential prebiotic action that is still widely debated (13).

Which collagen food supplements should you choose?

It's worth pointing out that collagen supplementation is always part of an overall health approach. It is no substitute for a balanced diet, restful sleep and regular exercise. It can, however, offer targeted support according to your needs, provided that you choose carefully.

Type I collagen is the most widespread in the body (14). It is found mainly in the skin, joints, bones and muscles. It can be offered as a supplement in native form (where it retains its original structure) or hydrolysed (where it is broken down into low-molecular-weight peptides). The latter form, which is more soluble and bioavailable, remains the preferred choice (15).

Marine Collagen combines type I marine collagen peptides from sustainable fishing, hydrolysed using a gentle enzymatic process, with vitamin C (which contributes to the normal formation of collagen for the proper functioning of the skin, cartilage and bones).

Lifted skin, shiny nails, radiant hair: the all-in-one Daily Beauty formula combines Verisol® collagen peptides with the best beauty-enhancing agents (solubilised keratin, biotin, zinc, vitamin B3, avocado oil, etc.).

Type II collagen is found mainly in joint cartilage. Unlike type I collagen, it is best used in its native (non-denatured) form for supplementation – the only form deemed capable of potentially interacting with the immune system, according to the scientific literature (16).

Discover UC-II®, a patented form of undenatured type II collagen, supported by 4 clinical studies.

The Arthro Fast Relief synergy combines in a single formula patented type II native collagen with the most extensively researched compounds on joint comfort (PEA, MSM, vitamin C, fermented ginger, etc.) to provide both rapid relief and long-term cartilage regeneration.

Finally, some formulations combine several types of collagen in balanced proportions.

This is the case with Tendo-Fix, dedicated entirely to tendon structures, which combines types I, II, V and X collagens.