Collagen: What is it, what does it do & where can you find it? → XXL

Collagen is a substance that naturally occurs in our bodies, particularly in the skin, bones, connective tissue, tendons, blood vessels, and cartilage. Collagen fibers provide strength and elasticity. It is an essential building block that, like important vitamins for athletes, can be effectively supplemented. But what exactly is collagen, what does it do for your body, and what is the best collagen supplement? We explain everything in this article.

What is collagen?

Curious about what collagen is exactly? Collagen is a naturally occurring protein in the body, found in places such as the skin, tendons, joints, bones, muscles, hair, nails, and teeth. Collagen provides strength, elasticity, and aids in the repair of connective tissues. On the one hand, it helps maintain a firm and smooth skin. On the other hand, collagen supports the maintenance and growth of muscle mass. The human body is composed of 40% collagen protein.

The name collagen comes from the Greek word kólla, meaning glue, and the suffix -gen, meaning to produce. This refers to the production of glue, which in ancient times was made by boiling tendons and skin from animals, releasing collagen that could be used as glue. Collagen is a fundamental building block for your body, often referred to as the glue that holds your body together.

Types of collagen

Collagen exists in different types, each with specific functions in the body. There are at least 16 known types of collagen, but the most relevant and important types are:

Type 1 collagen: The most common type, primarily found in skin, tendons, bones, and organs. It plays a crucial role in providing structure and strength to the body.
Type 2 collagen: Mainly found in elastic cartilage, essential for flexible joints. It helps absorb the shocks created by movement and strain.
Type 3 collagen: Provides structure to muscles, organs, and arteries. It also contributes to the elasticity and firmness of the skin.
Type 4 collagen: Essential for the skin, where it helps form the basal lamina, a thin layer that supports cells and enables proper filtration.
Type 5 collagen: Found in hair and the placenta, it helps form cells and plays a role in the development of hair and nail growth.

These different types of collagen are essential for maintaining the structure, elasticity, and function of various body tissues. For example, Type 1 collagen provides strength to skin and bones, while Type 2 collagen supports flexible joints. Type 3 collagen supports muscle and organ structure, and Type 4 collagen plays an important role in skin filtration. Finally, Type 5 collagen is vital for hair and nail health.

What is collagen good for?

There are various types of collagen, each with its own function in the body. If your collagen levels are too low, you may experience symptoms such as sagging skin, more wrinkles, increased cellulite, and drooping skin under the eyelids. For strength athletes, key symptoms of collagen deficiency include joint pain, stiffness, and loss of muscle mass.

Scientific studies on collagen’s impact on health have shown the following conclusions:

Collagen supports the function of bones, tendons, and joints.
Collagen helps maintain flexible joints.
Collagen contributes to the normal function of muscles, organs, and arteries.
Collagen promotes healthy skin.
Collagen helps maintain strong hair and nails.

Collagen for skin, hair, and nails

As mentioned, collagen supports tendons, joints, and normal muscle function, but it’s also widely used for its beauty effects. No, you won’t suddenly look 10 years younger by taking collagen powder, but collagen does help maintain healthy skin, strong hair, and strong nails.

According to the European Food Safety Authority (EFSA), several beauty claims can be made about collagen supplements, including:

Maintaining the normal structure, elasticity, and appearance of the skin.
Helping to hydrate the skin.
Maintaining normal skin resilience.
Reducing visible signs of aging.
Supporting the normal structure and appearance of hair and nails.
Contributing to beautiful hair and nails.
Helping to improve hair volume.

Which foods are rich in collagen?

Now that you know the role collagen plays in the body, you’re probably wondering which products contain it. Did you know that our bodies can produce collagen naturally? Unfortunately, this process becomes more difficult after the age of 25. By the time we reach 50, the body produces almost no collagen at all. At that point, you’ll need to get collagen from food or supplements, such as pills, tablets, or powders.

Animal products, especially meat, contain a large amount of collagen. Fish also contains collagen, though in smaller amounts. Good sources of collagen include beef, chicken, pork, salmon, and tuna.

Additionally, certain products support the body’s natural collagen production. Fruits high in lycopene improve collagen production. Examples include oranges, lemons, kiwis, mangoes, grapefruits, and pineapples. Vegetables are also beneficial for collagen production. Cabbage, spinach, aubergine, and endive are excellent choices.

Collagen supplement (powder, pills, or tablets)

Has your body’s natural collagen production significantly decreased? Then you may want to consider using a collagen supplement. You can choose between collagen powder, pills, or tablets, all of which are effective for replenishing your collagen levels. Select the form that suits you best. Collagen powder is easily mixed with water, while tablets or pills are convenient to take on the go with a glass of water (or another drink).

Collagen supplements can be used for various reasons, such as for performance, health, or beauty. In this article, we’ll focus more on how collagen supports your (strength) training and recovery.

When training intensely and heavily, your body needs more collagen due to the increased strain on muscles, tendons, joints, and bones. After age 25, declining collagen levels can lead to issues like muscle soreness, joint pain, and muscle injuries.

Supplementing with collagen powder can be an ideal support for athletes who push their bodies to the limit. It is recommended that athletes take 5 to 15 grams of collagen powder daily, depending on the intensity of their training and the amount of collagen consumed through food. A daily intake of around 10 grams of collagen is a good general guideline.

Does collagen have any side effects?

Before you start using a collagen supplement, you may want to know if it has any negative effects. Does collagen have any side effects for your health? Fortunately, the answer is simple: collagen powder has no known negative side effects. However, it is important to choose a high-quality hydrolysed collagen product.

Although collagen has no known side effects, you should still be cautious when buying collagen powder. Always check that the product doesn’t contain unnecessary additives, such as flavorings or sweeteners that you may be allergic to. These could cause a reaction when using the collagen supplement.

Since collagen powders are often derived from beef or fish, it’s important to consider any allergies you may have. If you are allergic to fish or shellfish, you should avoid fish collagen. The same applies if your body reacts poorly to beef, though this is less common.

Best collagen powder to buy

Are you looking for a good collagen supplement? At XXL Nutrition, you can buy the best collagen powder. The best choice for increasing your collagen intake is using hydrolysed peptide powder. This powder is made from collagen that has been pre-processed into peptides. These building blocks of collagen can be absorbed through the intestinal wall and distributed throughout the body via the bloodstream.

We offer Fish Collagen Plus+, a hydrolysed fish collagen made from high-quality Peptan® collagen peptides, with added Vitamin C, biotin (Vitamin B8), zinc, and hyaluronic acid. Peptan® is a pure and natural bioactive product containing more than 97% protein. The major benefit of Peptan® is that it is the same type of collagen found in our bones and skin. Additionally, Peptan® contains bioactive collagen peptides, which help with absorption in the human body.

Prefer not to use fish collagen? Then choose our Collagen+, made from beef. After the introduction of our Fish Collagen, we now offer Collagen+, made from Bovine Collagen. Collagen+ consists of 78% hydrolysed bovine collagen and is supplemented with natural ingredients such as magnesium citrate, natural flavoring, and stevia.

Important vitamins and minerals for athletes

Collagen isn’t the only important factor in fitness or bodybuilding. Other vitamins and minerals also play a supportive role. At XXL Nutrition, you can read all about the following vitamins and minerals:

Vitamin B
Vitamin C
Magnesium
Multivitamins
Vitamin D
Omega 3
Iron
Zinc
Melatonin
Ashwagandha

Conclusion

Collagen is a fundamental protein that plays an important role in our bodies, from maintaining smooth skin to supporting strong bones and joints. As we’ve seen, there are various types of collagen, each with its own unique functions. This shows how versatile and essential collagen is for overall health and well-being.

Unfortunately, the body’s natural collagen production decreases as we age, leading to potential issues such as sagging skin, joint pain, and reduced muscle mass. Thankfully, with the right diet and supplementation, we can maintain healthy collagen levels. Whether you choose collagen-rich foods or high-quality collagen supplements like those from XXL Nutrition, it’s important to give your body enough collagen to continue functioning optimally.

So, if you want to maintain healthy, radiant skin, strong joints, and a well-functioning body, make collagen a regular part of your daily routine. With the right approach, you can reap the many benefits of collagen and improve your overall health.