Collagen

collagen is the most abundant protein in your body, accounting for about one-third of its protein composition.

It’s one of the major building blocks of bones, skin, muscles, tendons, and ligaments. Collagen is also found in many other body parts, including blood vessels, corneas, and teeth.

You can think of it as the “glue” that holds all these things together. In fact, the word comes from the Greek word “kólla,” which means glue.

SUMMARY

Collagen is a protein that provides structure to much of your body, including your bones, skin, tendons, and ligaments.

There are at least 16 types of collagen. The four main types are type I, II, III, and IV (1Trusted Source).

Here’s a closer look at the four main types of collagen and their roles in your body:

• Type I. This type accounts for 90% of your body’s collagen and is made of densely packed fibers. It provides structure to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth.
• Type II. This type is made of more loosely packed fibers and found in elastic cartilage, which cushions your joints.
• Type III. This type supports the structure of muscles, organs, and arteries.
• Type IV. This type helps with filtration and is found in the layers of your skin.

As you age, your body produces less and lower quality collagen.

One of the visible signs of this is in your skin, which becomes less firm and supple. Cartilage also weakens with age.

SUMMARY

There are at least 16 types of collagen. It’s found throughout your body, providing structure and support.

All collagen starts off as procollagen.

Your body makes procollagen by combining two amino acids — glycine and proline. This process uses vitamin C.

You may be able to help your body produce this important protein by making sure you get plenty of the following nutrients:

• Vitamin C. Large amounts are found in citrus fruits, bell peppers, and strawberries (2).
• Proline. Large amounts are found in egg whites, wheat germ, dairy products, cabbage, asparagus, and mushrooms (3).
• Glycine. Large amounts are found in pork skin, chicken skin, and gelatin , but glycine is also found in various protein-containing foods (4).
• Copper. Large amounts are found in organ meats, sesame seeds, cocoa powder, cashews, and lentils (5, 6Trusted Source).

In addition, your body needs high quality protein that contains the amino acids needed to make new proteins. Meat, poultry, seafood, dairy, legumes, and tofu are all excellent sources of amino acids.

SUMMARY

Four of the nutrients that help produce collagen are vitamin C, proline, glycine, and copper. Also, eating high quality protein gives your body the amino acids it needs.

Perhaps it’s even more important to avoid the following collagen-destroying behaviors:

• Eating too much sugar and refined carbs. Sugar interferes with collagen’s ability to repair itself. Minimize your consumption of added sugar and refined carbs (7Trusted Source).
• Getting too much sunshine. Ultraviolet radiation can reduce collagen production. Avoid excessive sun exposure (8Trusted Source).
• Smoking. Smoking reduces collagen production. This can impair wound healing and lead to wrinkles (9Trusted Source).

Some autoimmune disorders, such as lupus, can also damage collagen.

SUMMARY

You can help your body preserve and protect collagen by avoiding behaviors that damage it. These include eating excessive amounts of sugar, smoking, and getting sunburned.