Collagen is an important protein found in the body and can be produced by the body. It is the most common protein found in humans and other mammals, accounting for 25-35% of our body’s total protein content.
There are 28 known types of collagen, and type 1 makes up 90% of the total in the human body. Fibroblasts are the most common collagen-producing cells. Collagen is mainly composed of the amino acids glycine, proline and hydroxyproline. These amino acids form three strands that create its characteristic triple helix structure.
The functions of collagen in the body
- It is an essential component of the extracellular matrix that supports cells,
- Collagen and keratin give the skin its strength, waterproofness and elasticity,
- It takes part in blood clotting,
- Protects organs from physical effects by surrounding them,
- Takes part in the regeneration of skin cells.
Its molecular structure can be damaged by smoking, sunlight, consumption of high-sugar foods and other oxidative stress factors. Most importantly, as we age, collagen production in the body naturally decreases, and the structure of newly synthesized collagen may also be of lower quality.
Collagen deficiency primarily affects the skin; the skin may begin to lose firmness, and wrinkles may gradually appear. In addition, structural changes can develop in many organs and tissues, from joint cartilage to tendons, teeth to nails.
In simplified terms, it can be said that collagen deficiency may contribute to visible signs of aging.
Sufficient and quality collagen production in the body
First, it should be known that it is impossible to prevent all collagen loss due to age, but it is possible to slow down the process.
The way to achieve this is to have a suitable diet that may support adequate collagen production in the body and to protect yourself from factors such as smoking, sunlight and high-sugar foods as much as possible to prevent damage to existing collagen.
Including adequate amounts of vitamin C, copper mineral, and high-quality proteins in the daily diet is considered important for collagen production. In addition, foods such as green leafy vegetables and garlic may contribute to collagen production in the body.
In light of all this data, the following nutritional insights can be shared;
1. Foods that contain high-quality protein—such as eggs, milk and dairy products, meat, offal, and legumes—are frequently mentioned in relation to collagen synthesis. (For detailed information about protein quality and the amount of protein that should be consumed daily, see Proteins; Functions in the Body, Quality and Daily Needs)
2. Including vitamin C-rich foods in the diet stands out as a factor associated with collagen production. Examples include rosehip juice, green pepper, capia pepper, parsley, and citrus fruits. (For detailed information about foods rich in vitamin C and the amount of vitamin C that should be consumed daily, see All Vitamins; Functions, Daily Needs and Rich Foods)
3. Foods rich in copper—such as offal, seafood, sesame, hazelnuts, peanuts, legumes, and meat—are mentioned in some sources as related to collagen formation. (For detailed information about foods rich in copper minerals and the amount of copper minerals that should be consumed daily, see All Minerals; Functions, Daily Needs and Rich Foods)
4. Green leafy vegetables and garlic may also support the body’s natural collagen production.
5. Foods that are often included in collagen-supportive diets include marrow bone broth, boiled meat with bones, edible fish with bones (such as sardines and anchovies), and chicken skin may be recommended.
6. Limiting or avoiding high-sugar foods may help reduce collagen degradation.
7. If alcohol and cigarettes are consumed, reducing or cutting them out may also be beneficial.
8. There are various products available on the market as food supplements. These should ideally be taken under the guidance of a healthcare professional. On the other hand, the benefit of such supplements is a controversial issue in the scientific community. (I recommend you to look at this article where the possible benefits of collagen supplements are discussed; Considering collagen drinks and supplements? Harward Health Publishing)
It should be noted that collagen obtained from high-collagen foods or supplements is not used directly in the body. Like all foods, these foods and supplements are digested in the digestive system. Therefore, such foods and supplements are not used directly in the body but provide the necessary building blocks for its production.
Note: This article is intended solely for general informational purposes. It does not constitute medical advice or personalized nutritional guidance. Nutritional needs may vary from person to person. Always consult a healthcare professional or a registered dietitian before making any dietary changes.
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