Collagen is an essential protein that ensures skin firmness, joint flexibility, and the proper functioning of many tissues in the body. With age, its production decreases naturally, leading to visible signs such as wrinkles, thinner skin, joint pain, or loss of muscle tone. Other factors, such as an unbalanced diet, stress, or UV exposure, can also accelerate this decline. How can you recognize the signs of collagen deficiency? What symptoms should alert you? Here’s what you need to know to evaluate your collagen levels and the solutions to preserve it.
What is the role of collagen in the body?
Collagen is the most abundant structural protein in our body, accounting for about 30% of total proteins and up to 75% of the dry weight of the skin. It plays a fundamental role in the skin, bones, muscles, and joints, ensuring their strength and flexibility. Some supplements, like Novoma marine collagen, are formulated to support these functions and compensate for the natural decrease of this protein.
In the skin, collagen provides firmness, elasticity, and hydration by forming a supportive network. Its decrease leads to the appearance of wrinkles, skin sagging, and a loss of radiance. In bones, it constitutes 90% of the organic matrix, giving them strength and resilience. For joints and tendons, it ensures flexibility and protects against wear. Finally, it represents 1 to 10% of muscles, contributing to their structure and function.
As we age, collagen production naturally decreases by 1% per year starting at age 25. UV rays, tobacco, oxidative stress, and a diet low in amino acids (glycine, proline) accelerate this process. To preserve our tissues, it is essential to adopt a diet rich in vitamin C, zinc, and copper, which promote collagen synthesis.
How to know if you lack collagen?
A collagen deficiency manifests as visible symptoms and joint or muscle disorders. On the skin level, we often observe the emergence of wrinkles, thinner and drier skin, a loss of firmness, and slower healing. At the joint level, pain and stiffness may arise, indicating cartilage degradation, which is made up of 67% collagen. We can also see a loss of muscle mass, bone fragility, and increased hair loss.
Some risk factors accentuate this decline. If you experience several of these signs, it may be relevant to adopt a diet rich in vitamin C, zinc, and collagen peptides to compensate for this loss.
How to naturally stimulate collagen production?
To maintain a good level of collagen, we must prioritize a diet rich in essential nutrients. Bone broths, meat, skin-on fish, eggs, and gelatin are excellent sources of collagen types I, II, and III, necessary for the skin, joints, and muscles. Furthermore, collagen production depends on certain micronutrients: vitamin C, found in citrus fruits, kiwis, peppers, and parsley, plays a key role in its synthesis.
Antioxidants (polyphenols, flavonoids) found in green tea, berries, and cocoa protect collagen fibers from degradation caused by free radicals. Likewise, zinc (oysters, pumpkin seeds) and copper (cashews, liver) promote collagen formation. By combining these intakes with good hydration and effective sun protection, we can slow its decline and preserve our tissue health.
Collagen supplements: are they effective?
Collagen supplements are widely used to compensate for the natural decline of this protein, but not all are equal. The most effective ones are hydrolyzed collagen peptides, which are better absorbed by the body. There are mainly two types: marine collagen, derived from fish skin or scales, known for its high bioavailability, and bovine collagen, derived from beef cartilage and skin, richer in collagen types I and III, essential for skin and muscles.
The best supplements combine hydrolyzed collagen with vitamin C, essential for its synthesis. Some also include zinc, hyaluronic acid, or silicon to optimize benefits. According to studies, a daily intake of 5 to 10 g of collagen peptides improves skin elasticity and reduces joint pain after 8 to 12 weeks of use.
Here is a selection of the five best collagen supplements available on the market:
| Product | Type of collagen | Main features |
|---|---|---|
| Pure Marine Collagen Twenty DC | Marine collagen | Pure formula without additives, high bioavailability, promotes skin elasticity and joint health. |
| Collagen + Beauty Granions | Marine collagen | Enriched with hyaluronic acid and vitamin C, targets skin and hair beauty. |
| Collagen Absolute D-Lab Nutricosmetics | Marine collagen | Combination of collagen and elastin, improves skin hydration and firmness. |
| Collagen Peptides Vital Proteins | Bovine collagen | High bioavailability, supports skin, hair, nails, and joint health. |
| Collagen Hyaluronic Acid Complex Solgar | Hydrolyzed collagen | Combination of collagen, hyaluronic acid, and vitamin C, promotes skin hydration and elasticity. |
It is important to note that the effectiveness of collagen supplements can vary from person to person. Some studies question their ability to improve skin or joint health due to the degradation of collagen into amino acids during digestion. Therefore, it is recommended to consult a healthcare professional before starting collagen supplementation.