Of all the proteins found in the body, collagen stands out as it accounts for 30 percent of the body's total protein. Collagen functions like glue, providing a framework for skin, joints, bones, tendons, ligaments, while also being vital for building and maintaining connective tissues in the body.
Collagen also has a role in GUT, nail and hair health and is integral to wound healing, tissue repair, and maintaining the integrity of blood vessels. It provides the framework for new tissue formation and helps keep the skin smooth and firm. Collagen gives your arteries structure that transport blood from your heart to your body as you can see there are many benefits.
As you approach different stages of life, your collagen starts dropping you can lose approx. 30% of your skin collagen in the first five years of menopause after this the decline is slower approx. 2% every year.
How we produce collagen:
The production of collagen occurs through a complex process that involves various amino acids, particularly glycine, proline, and hydroxyproline which are the building blocks. These amino acids are combined in a specific sequence to form long chains, which then organise into a triple helix structure, giving collagen its characteristic strength and resilience.
Although our body can produce collagen naturally, some cofactors are vital for collagen synthesis. These include the below:
1. Vitamin C: This vitamin is essential for the hydroxylation of proline and lysine residues, which is a critical step in collagen synthesis. Without an adequate supply of vitamin C, collagen production can be significantly impaired, leading to weakened connective tissues and compromised skin health.
2. Copper: Copper is a cofactor for the enzyme lysyl oxidase, which is involved in cross-linking collagen molecules. Cross-linking enhances the stability and strength of collagen fibre’s, ensuring the integrity of connective tissues.
3. Zinc: Zinc is involved in multiple steps of collagen synthesis, including the activation of enzymes required for the maturation and stabilisation of collagen molecules. It also plays a role in immune function and wound healing, further emphasizing its importance during menopause.
4. Silica: Silica is a trace mineral that contributes to the formation of collagen by promoting the synthesis of glycosaminoglycans, which are essential components of the extracellular matrix. It also helps maintain the elasticity of blood vessels and supports bone health.
5. Glycine: Glycine is one of the amino acids required for collagen synthesis, along with proline and hydroxyproline. Glycine's small size and simple structure allow it to fit into the tight space of the collagen helix, contributing to the structural integrity of the protein. Glycine's presence at every third position in the collagen sequence ensures that the collagen molecule maintains its triple helix structure, which is essential for its function as a structural protein in tissues such as skin, bones, tendons, and ligaments. Adequate glycine availability is essential for efficient collagen production, as insufficient glycine levels can impair collagen synthesis and lead to defects in connective tissues.
Role of Collagen in menopause and interactions with sex hormones
Bones: Bone is a dynamic tissue that undergoes continuous remodeling throughout life, a process regulated by two main cell types: osteoblasts, which build new bone, and osteoclasts, which break down old bone. Collagen, provides the structural framework for bone tissue, giving it strength, flexibility, and resilience. In fact, collagen makes up approximately 90% of the organic matrix of bone, with the remaining 10% consisting of various minerals, primarily calcium and phosphorus. Collagen fibre’s within bone tissue form a dense network that serves as a scaffold for mineral deposition, providing the necessary support and stability for bone strength. This intricate interplay between collagen and minerals ensures that bones maintain their structural integrity while remaining resilient to mechanical stress and fractures.
As women age, particularly during menopause, collagen production naturally declines. This decline is primarily attributed to hormonal changes, specifically the decrease in oestrogen levels but other hormones are involved as you will see. Oestrogen plays a significant role in collagen synthesis by stimulating fibroblasts, the cells responsible for producing collagen in the skin and other connective tissues. As women transition through menopause, they experience a significant decline in oestrogen levels, which accelerates bone loss and increases the risk of osteoporosis, a condition characterised by low bone mass and structural deterioration of bone tissue. 1 in 2 women over the age of 50yrs will break a bone due to osteoporosis, collagen has now also been linked to conditions such as osteoarthritis.
Ostrogen plays a vital role in regulating bone metabolism by inhibiting the activity of osteoclasts, the cells responsible for breaking down bone. As oestrogen levels decline, osteoclast activity increases, leading to accelerated bone resorption and decreased bone density.
However Its not all about oestrogen, progesterone also has a role to play in promoting bone health alongside testosterone which acts directly on osteoblasts and promotes bone formation at the same time testosterone also impacts bone metabolism through various cytokines and growth factors.
Skin: Collagen keeps your skin hydrated and provides elasticity, thus making your skin firm, plump and youthful. Collagen levels continue to drop as we age, leaving the skin saggier and dry.
Hair and nails: Interestingly, your hair health depends on keratin, a protein that forms hair tissues and gives strength. Collagen contains proline, which is a vital keratin component. That's why consuming collagen will ultimately make your hair stronger, healthier, and more resilient, as it wards off hair thinning and slows down the process of hair greying.
Nails:Not having sufficient collagen can make your nails brittle and easy to break. It is because collagen and the amino acid arginine strengthen our nail beds, resulting in shiny and healthy nails.
Gut health: Collagen is a true superhero! It not only prevents leaky gut and inflammation but also facilitates digestion. Collagen can strengthen the gut lining. During a leaky gut, amino acids, e.g., glycine and proline in collagen, act as a rescue; they make the gut lining less permeable and repair the gut wall integrity.
So what breaks down collagen?
· Stress
· Ageing
· UV rays
· Smoking
· Sugar
· Poor diet
· Some autoimmune diseases and conditions such as other Ehlers-Danlos syndrome
· Some medications such as NSAID (non steroid anti inflammatory drugs) may impact collagen production
The different types of collagen:
This can get a little confusing and whilst there are 28 different type of collagen with their specific roles the most common and abundant in the body are Type 1 Type 11 and Type 111.
While Type I collagen remains the primary focus for bone health, emerging research suggests that a combination of different collagen types, particularly Type I and Type II collagen, may have synergistic effects in supporting overall bone health and joint function. Supplements containing a blend of collagen types may offer comprehensive support for bone health during menopause, addressing both collagen synthesis and mineral deposition within bone tissue.
Type I: The most prevalent type in the body that accounts for 90 percent of the body's collagen. It can be found in bones, tendons, ligaments, skin, hair and nails. Type I collagen forms long, thick fibrils that provide tensile strength and structural support to bone, making it essential for maintaining bone integrity and resilience
Type II: This type plays its part in making cartilage for joints, a flexible tissue crucial for strengthening joints and bones. It is also a structural element of the ears, nose, rib cage, and bronchial tubes.
Type III: It is the 2nd most abundant collagen in the body good for skin, blood vessels intestine and uterus. Type III holds the same structure as type I.
Marine versus Bovine collagen:
Both are good in different ways, providing multiple health benefits. "The main difference lies in their respective origins." We get marine collagen from the scales and bones of the fish, while bovine collagen comes from cows.
What to look for when buying a collagen supplement:
If you are going to buy bovine collagen, make sure it is grass-fed bovine. It is the collagen in which cows feed doesn't contain any hormones or antibiotics, and they are never fed GMOs (genetically modified organisms).
Always opt for hydrolysed collagen. It is the collagen in which collagen molecules are broken into smaller peptides. The benefit of doing so is that they are easily digestible by the body, and your digestive enzymes don't have to do much work.
Your supplement must be free of artificial sweeteners, flavors, added sugars, and colors. Most companies label their product as 'sugar-free' but contain aspartame and sucralose, which are pretty harmful. Look for supplements containing stevia and monk fruit. They are natural sweeteners that act as antioxidants and don't spike sugar levels.
Ensure that it doesn't have potential allergens like gluten, dairy, and soy, as they can trigger allergic reactions and are also considered cheap fillers.
Choose a collagen that has undergone rigorous quality testing for things like heavy metals/micro plastics many companies off these reports for you to see on their websites and there are tests for each batch number.
Who should not take collagen?
If you have cancer or you have previously had a cancer diagnosis always check with your specialist also if you are pregnant or breastfeeding. If you are on medications always consult with your GP. Collagen can influence your serotonin levels so if you are taking anti depressants talk with your doctor.
Dietary and lifestyle tips to protect and boost collagen synthesis:
The first and foremost tip is to consume a diet rich in collagen. Some good sources of collagen are bone broth, meat, fish dairy products, nuts.
Ensure that you are getting enough vitamin C into your diet. Besides stimulating collagen synthesis in the body, it also guards the existing collagen. Foods high in vitamin C include strawberries, broccoli, leafy veggies (spinach, kale), and all citrus fruits, e.g., grapefruit, oranges, and lime.
To conserve collagen in the body, avoiding sugary and processed foods (biscuits, bakery products, and fizzy drinks etc ) too much sugar in the body contributes to glycation, a process in which sugar binds to collagen and forms AGEs (advanced glycation end products). Your collagen gets affected, and your skin becomes saggier and wrinkled.
Make sure that you are drinking enough water. Keeping yourself hydrated is essential, as your cells require water to get rid of all the toxins.
Physical activity when discussing keeping the body and skin young and healthy? Exercise enhances blood circulation, ultimately improving the supply of oxygen and nutrients. This process nourishes the fibroblast cells that produce collagen.
Your body and skin get repaired during sleep. Sleeping for 7-9 hours helps sustain your body and skin health.
Avoid smoking and limit high intake of caffeine and alcohol as much as possible. All these things adversely affect the collagen fibre’s and cause dehydration.
Make sure that you apply sunscreen while going outside because UVA rays of the sun can deteriorate skin collagen.
Ensure that you are eating sufficient protein in your diet. Fish, chicken, beef, and seafood are good lean protein sources.
An antioxidant-rich diet (blueberries, green tea, cinnamon, turmeric, beets, and broccoli) is quite beneficial in fighting against free radicals. Free radicals are the major culprit in pulling you toward aging.
Include foods rich in zinc, copper and glycine or consider supplementing glycine and vitamin c alongside your collagen. BOOK YOUR COMPLIMENTARY 30 MINUTE MENOPAUSE REVIEW WITH ME TODAY 'BOOK NOW'
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