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Collagen

Collagen

Sep 13 Dr. Drew Edwards


Collagen - That Which Binds Us


Collagen is the most abundant type of protein found in the human body. Like glue, it holds the structure of our uniquely designed anatomy together. It provides volume, strength, and elasticity to our skin, bones, muscles, ligaments, tendons, cartilage, even our hair and nails. Three quarters of your skin thickness is due to collagen protein, and one-third of the total protein in your body is made up of collagen. Clearly, it is an abundant and important molecule for your body, but did you know that collagen is also critically important to maintain the health of your brain?


How Do We Create Collagen?

We can synthesize collagen from scratch, and the collagen and protein we consume in our diet provides the building blocks of its creation, known as amino acids [1]. These amino acids are:

  • Glycine
  • Proline
  • Lysine

Collagen synthesis is a complex process essential for tissue structure and repair. It begins with the combination of these three key amino acids, forming a procollagen triple helix. This process requires several key nutrients as cofactors:

  • Vitamin C
  • Zinc
  • Copper

After the creation of procollagen, this powerful structure undergoes further modifications, interweaving in layers and bundles to form mature collagen fibers. 

 

Dietary Supply of Collagen and Nutrients

Here’s the hard truth: The costly process of collagen synthesis requires an abundant input of those amino acids and cofactors.  Unfortunately, many of us do not consume enough meat, fruits, vegetables, and other sources of protein and nutrients to support our collagen requirements. One study sadly demonstrated that almost half of older adults are not meeting their minimal daily requirements of protein intake [2].

Those same adults also fall short in their consumption of zinc, selenium, vitamin E, vitamin C, and vitamin D, some of which are involved in the formation of collagen as described earlier. As a result, these adults are ultimately experiencing limits to their functionality through loss of connective tissue and through sarcopenia, or loss of muscle mass.

 

Collagen Synthesis and Its Role in Brain Health

Collagen is just as critical for brain function as it is for skin, bones, and joints. As a structural protein, it plays a vital role in maintaining the integrity of various tissues. In the brain, collagen strengthens blood vessels by providing structural strength and flexibility. Healthy arteries are flexible and able to constrict and dilate to meet the brain's energy and oxygen demands. Loss of collagen from those arteries causes them to become stiff and noncompliant, depriving the brain of needed blood flow.

It also contributes to the integrity of the blood-brain barrier, which effectively seals the lining of the arteries. This prevents harmful substances from leaking into the brain tissue and protects the brain cells from microbes and inflammatory molecules.

A healthy collagen network aids in neural tissue repair and promotes overall brain resilience. This ensures proper brain function, reducing risks of neurodegenerative disorders and promoting cognitive health.

By supporting collagen production through proper nutrition and supplementation, we can maintain both structural and functional aspects of brain health, protecting against age-related decline.

 

Aging - A Loss of Tissue Cohesion

It should be no surprise then, that the most obvious or prominent signs of aging are due to the loss of collagen [3]. Indeed, after the age of 40, most of us lose about 1% per year of our collagen stores [4].  This is seen superficially as wrinkles, loss of skin thickness, decreased muscle mass, and weak or brittle hair and nails [5]. Even bone and artery composition is dependent upon proper collagen synthesis [6].

Because the structure of the brain depends upon having sufficient quantities of high-quality collagen, aging can affect the very shape and confirmation of the brain. As the brain ages, the composition of collagen in its supporting structures starts to degrade. Indeed, a breakdown of collagen due to hypertension causes damage of the arteries that can predispose to stroke and dementia [7]. Even in the case of Amyotrophic Lateral Sclerosis (ALS), new data shows malfunction of fibroblasts, the cells responsible for producing collagen [8].


Collagen Supplementation Builds the Brain!

As collagen production declines with age (especially with declining dietary consumption of amino acids and cofactors), supplementation becomes important [9]. Increasing collagen through diet is a natural way to reverse the outward signs of aging. Supplemental collagen has been shown to improve skin thickness and elasticity [10]. It improves the thickness and strength of hair shaft and nails. It increases general muscle mass and flexibility. It strengthens bones and arteries and improves joint injury from exercise [11, 12].

Most importantly, collagen supplementation has been shown to preserve brain structure and improve cognition [13]. This is a remarkable finding, considering the fact that not long ago it was thought that brain degeneration was an inevitable consequence of aging. Collagen supplements provide the necessary support for its synthesis, particularly for organs like the brain that rely on its protective and structural functions. Moreover, supplementation can help offset age-related cognitive decline, making it a valuable addition to one’s nutritional strategy for long-term brain health and cognitive flexibility.

 

Collagen Supplementation Strategies

We suggest a comprehensive approach to collagen supplementation, with multiple options that work together to preserve and build you collagen stores.

 

Summary

Collagen is the most abundant protein in the human body, playing a critical role in maintaining the structure of various tissues, including skin, bones, muscles, and even the brain. Collagen synthesis is a complex process requiring key amino acids and essential nutrients such as vitamin C, zinc, and copper. However, many people, especially older adults, fail to consume enough of these nutrients, leading to issues like muscle loss and weakened connective tissue.

In the brain, collagen is vital for maintaining blood vessel flexibility and the integrity of the blood-brain barrier, which protects the brain from harmful substances. Collagen’s decline with age contributes to neurodegenerative risks like stroke and dementia. Supplementation of collagen can help counteract aging effects, supporting brain structure, cognitive health, and overall resilience. Therefore, incorporating collagen through diet and supplementation is essential for long-term brain health and cognitive function.

 

Citations

  1. Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709/#
  2. Krok-Schoen, J.L., Archdeacon Price, A., Luo, M. et al. Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES Analysis. J Nutr Health Aging 23, 338–347 (2019). https://doi.org/10.1007/s12603-019-1174-1
  3. Leggieri, A., Attanasio, C., Palladino, A., de Girolamo, P., Lucini, C., & D'Angelo, L. (2022). Neuronal Phenotype of col4a1 and col25a1: An Intriguing Hypothesis in Vertebrates Brain Aging. International journal of molecular sciences, 23(3), 1778. https://doi.org/10.3390/ijms23031778
  4. León-López, A., Morales-Peñaloza, A., Martínez-Juárez, V. M., Vargas-Torres, A., Zeugolis, D. I., & Aguirre-Álvarez, G. (2019). Hydrolyzed Collagen-Sources and Applications. Molecules (Basel, Switzerland), 24(22), 4031. https://doi.org/10.3390/molecules24224031
  5. Varani, J., Dame, M. K., Rittie, L., Fligiel, S. E., Kang, S., Fisher, G. J., & Voorhees, J. J. (2006). Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. The American journal of pathology, 168(6), 1861–1868. https://doi.org/10.2353/ajpath.2006.051302
  6. Adamo, C. S., Beyens, A., Schiavinato, A., et. al. (2022). EMILIN1 deficiency causes arterial tortuosity with osteopenia and connects impaired elastogenesis with defective collagen fibrillogenesis. American journal of human genetics, 109(12), 2230–2252. https://doi.org/10.1016/j.ajhg.2022.10.010
  7. Rabkin S. W. (2023). Collagen type IV as the link between arterial stiffness and dementia. American journal of translational research, 15(10), 5961–5971.
  8. Månberg, A., Skene, N., Sanders, F., et al. (2021). Altered perivascular fibroblast activity precedes ALS disease onset. Nature medicine, 27(4), 640–646. https://doi.org/10.1038/s41591-021-01295-9
  9. Campos, L. D., Santos Junior, V. A., Pimentel, J. D., Carregã, G. L. F., & Cazarin, C. B. B. (2023). Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon, 9(4), e14961. https://doi.org/10.1016/j.heliyon.2023.e14961
  10. de Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International journal of dermatology, 60(12), 1449–1461. https://doi.org/10.1111/ijd.15518
  11. Khatri, M., Naughton, R. J., Clifford, T., Harper, L. D., & Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino acids, 53(10), 1493–1506. https://doi.org/10.1007/s00726-021-03072-x
  12. Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15(6), 1332. https://doi.org/10.3390/nu15061332
  13. Koizumi, S., Inoue, N., Sugihara, F., & Igase, M. (2019). Effects of Collagen Hydrolysates on Human Brain Structure and Cognitive Function: A Pilot Clinical Study. Nutrients, 12(1), 50. https://doi.org/10.3390/nu12010050

 

 

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