Written by Ysandra Prille A. Tabilon

Reviewed by Dr. Reuben J C. Los Baños, Ph.D.

Fibrous connective tissue (FCT) is the most diverse type of connective tissue in your body. It is also referred to as fibroconnective tissue or connective tissue proper. It is usually located in the muscles, tendons, bones, ligaments, and skin, among other places.

As its name implies, it contains a lot of prominent fibers. To be precise, it consists of Collagen, Reticular, and Elastic fibers. Based on the relative quantity of these fibers, they can be loose or dense connective tissue.

The majority of the collagen fibers are in a parallel pattern. This type of fiber is well-known for strengthening and stabilizing your body. It is present in your muscles, bones, and other parts of your body that offer structural support.

Other than fibers, it also consists of a few cells and little ground substance. Its cells include fibroblasts, macrophages, leukocytes, plasma cells, mast cells, and adipocytes.

In general, it serves to support and absorb shock in your bones, tissues, and organs. It also provides strength to the inner layer of your skin. Thus, it allows it to withstand the stresses associated with joint movements.

This high-strength and stretchy tissue also help to absorb movement’s shock. As a result, it assists in protecting vital organs and tissues. There would be damage to your organs if they were not supported by fibrous connective tissue.

What are the connective tissue fiber types?

Connective tissue consists of three distinct types of fibers. What you need to know are the following:

Collagen fibers. They are fibrous proteins composed of type 1 collagen. They are the strongest and most abundant of all connective tissue fibers. They are often referred to as white fibers. It is due to the sparkling white appearance of new collagen fibers in tendons.

This fiber is the primary component of your tendons, cartilage, ligaments, and dermis. It is then secreted into the extracellular space. Here they supply your tissues with varying degrees of strength and rigidity. Additionally, they are flexible and have a high tensile strength that resists stretching.

Elastic fibers. They contain the elastin and fibrillin proteins. These long, thin fibers form a branching network within the extracellular matrix. They are usually referred to as yellow fibers due to the yellowish color of new elastic fibers.

These fibers exhibit a unique property known as elastic recoil. Hence, they resemble coiled metal springs. This is because they can recoil to their original shape upon stretching.

They are predominant in the walls of large blood vessels and elastic cartilages. They are also present in yellow ligaments, the lungs, the urinary bladder, and the skin.

Reticular fibers. These fibers also referred to as argyrophilic fibers, consist of collagen type III. They are short, fine collagenous fibers covered with glycoproteins. They branch to form a delicate mesh-like network in organs such as the spleen, kidneys, and lymph nodes.

They are prevalent in areas where connective tissue connects to other tissues. This includes the basement membrane of epithelial tissues, capillary endothelial, and muscle fibers. Also, they provide structural support for your liver and lymphoid organs, among others.

These fibers, in general, form a functional and structural unit that supports tissues. Its disorganized structure also allows for molecular mobility within the extracellular fluid.

What does collagen do to your body?

Collagen is your body’s most abundant protein. Connective tissue cells secrete it, and it’s present in the extracellular matrix. This protein then assists in the formation of fibroblasts. This is a fibrous network of cells on which new cells can grow.

It helps to build and support your body components by forming fibers. This applies to your bones, cartilage, muscles, skin, hair, eyes, and others. Some also serve as protective coverings for delicate organs like the kidneys. It is not only beneficial but also essential for your health and wellness.

This protein comes in various forms, each with its own set of properties and functions. The four most common collagen types are as follows:

Type I. The most common and plentiful amount of this protein. It is present in connective tissue. This includes your skin, ligaments, teeth, bones, and tendons.

Type II. It is present in cartilages that form tough, flexible tissues in body parts. This includes your joints, intervertebral discs, ears, and nose.

Type III. The main component of reticular fibers. It is present in your skin, intestines, and blood vessels. It helps with blood clots and healing wounds.

Type IV. It is a component of your kidneys, inner ears, and eye lens.

As people age, there will be a considerable decline in collagen production. This leads to wrinkles, weaker cartilage in joints, and other changes. This problem can be alarming to others who are conscious of their appearance and health.

If you are one of those individuals, have no fear. Collagen possesses a variety of health benefits. It helps in the replacement and restoration of your dead skin cells. It is famous in the cosmetic business for its ability to rejuvenate the skin and make you appear younger. These supplements have risen in popularity as a result.

But, other than that, this protein has other health benefits for your body. This includes the following:

• Keep bones strong and healthy (prevent bone loss and reduce osteoarthritis pain)
• Promote Healthy joints (relieve joint aches and pain)
• Promotes skin elasticity and hydration (skin revitalization)
• Boost muscle mass (increase body and muscle mass)
• Promotes wound healing and new tissue growth

Other potential health benefits are also mentioned. But, there hasn’t been much research into them. It includes the following:

• Thicker hair
• Healthier and stronger nails
• Weight loss (may speed up metabolism and promote weight loss)
• Promote Gut health
• Promote Brain health (may reduce anxiety and improve mood)
• Promote heart health (may reduce the risk of heart conditions)

Is it good to take collagen?

Celebrities and social media keep on marketing collagen supplements. Your friends may even be gushing about how taking it has improved the appearance of their skin and hair. But, the primary question is this: Is it good for you?

At present, studies and debates on collagen’s safety and effectiveness are still ongoing. But, so far, it appears to have a wide range of potential health benefits. These supplements are unlikely to harm you, but they aren’t always necessary either.

Whether we take collagen supplements or not, our bodies produce it naturally due to the foods we eat. This includes ingesting foods rich in vitamin C, zinc, copper, glycine, and proline.

Supplements may provide you with increased levels of some amino acids, but not all. Healthy eating still works better than relying on a supplement.

It’s your choice if you want to buy these supplements. They are available in tablets, capsules, and powder forms. It is already hydrolyzed for it to absorb in your body easier. Depending on your needs, you can choose from a selection of supplement types.

According to healthcare professionals, taking supplements is good and generally safe. Most people don’t experience adverse side effects. But, others may still experience mild side effects such as diarrhea, rashes, and others. Please consult your physician before taking a new supplement or increasing its usage.

Should you take collagen every day?

Since your body produces collagen, supplements may not be necessary. You may choose to do so to gain benefits or treat conditions like collagen deficiency. The amount of a supplement to take depends on its form and purpose.

Depending on the form of the supplement:

• Hydrolyzed collagen: 2.5-15 grams of it each day may be effective for skin, bone, and hair health.
• Undenatured collagen: 10-40 milligrams per day can improve joint health.
• Gelatin: 1-2 tablespoons of powder or 1-2 pieces of a pill/gummy is recommended daily

These servings can differ in collagen content depending on the supplement. Hence, there is a need to look over the recommended daily dosage on the instruction. Also, it is vital to follow any instructions provided.

Depending on the benefit:

• Skin and Hair: 2.5 to 10 grams per day can be beneficial for skin and hair health
• Muscle: 15 to 20 grams per day can aid in muscle mass, muscle strength, body composition
• Joint: 2.5 to 5 grams a day may help joint support
• Bone: 5 grams per day improves bone density

Currently, there is no official specification for the correct usage of this protein. The optimal dose and frequency of administration are unknown at the moment. But research indicates that using supplements on a daily basis is acceptable.

Some individuals take between 2 and 15 grams of collagen daily for at least 12 weeks. This protein is generally considered to be a safe and nontoxic daily supplement. The majority of people will experience no adverse effects.

Yet, ingesting an excessive amount may result in unwanted side effects. This includes an unappealing aftertaste and an increased sense of fullness. Thus, it is imperative to consult your physician on proper collagen intake.

Does collagen make you gain weight?

A lot of people believe collagen contributes to weight gain. It may be because it is the body’s most abundant protein. But, as a matter of fact, collagen does not cause weight gain. Rather than that, it is a crucial tool for helping you maintain a healthy weight. This is how

It reduces body fat (Metabolism support).

This protein is a powerful tool for building lean muscle mass. Building lean muscle mass helps your body burn calories, supporting your metabolism. This is why this protein is popular among fitness and health influencers. It helps keep metabolism healthy to burn fats.

It helps you feel full.

Taking collagen helps you feel full and suppresses appetite hormones such as ghrelin. This allows you to consume less food, thus eliminating unnecessary calories. In exchange, you will increase your body’s fat-burning capacity.

It enhances workout readiness.

Supplement of this protein contributes to a faster recovery time following an exercise.

Additionally, it alleviates aching muscles and joint pain and helps prevent workout-related injuries. It also helps in the healing process if you have an open wound. This allows you to return to the gym the following day and continue to lose pounds.

Along with proper diet and exercise, collagen can aid you in your weight loss journey.

Besides that, it can also help you deal with the adverse side effects of weight reduction. A daily dose of one to two powder/gelatin scoops can already do wonders for your body.

Can collagen make your hair grow?

Collagen does not directly stimulate or speed hair growth. But instead, it has an effect on the health of your hair follicle, which is essential for optimal growth. It performs this by lining the inner sack of the hair follicle and the dermis from which a hair grows. It then strengthens and elasticizes its structure.

Hair thinning or hair loss is a natural part of aging. This occurs due to natural collagen depletion or damage to the follicle. Taking collagen provides your body with the building blocks needed to produce hair.

It also promotes the health of the skin on the scalp, resulting in healthier, thicker hair. Other than that, it also has many other health benefits for your hair, including the following:

• Provides amino acids used to build hair
• Help prevent damage to hair follicles
• Help to prevent hair thinning caused by aging
• Help slow graying of hair
• Hydrates the hair and scalp
• Provides antioxidant support
• Improves overall appearance of the hair
• Add volume and makes the hair shiny

As with any supplement, individual results may vary. It’s worth taking supplements for several months to see if it improves hair health. Take caution not to overdose with supplements since this can cause adverse effects.

Does collagen have side effects?

In general, collagen supplements are well tolerated and appear to be safe for most people.

Yet, there are a few reports of adverse reactions. These supplements may cause mild side effects, which may include the following:

• Diarrhea. This occurs when the GIT is having a hard time breaking down supplements.
• Constipation. This is due to too much protein and insufficient fluid and fiber in the gut.
• Bloating. This occurs due to many gases in the stomach
• Feeling of fullness. Collagen impacts appetite and intake after meals leading to a decrease in appetite
• Allergic Reactions. Some supplements contain dairy or shellfish products that cause allergic reactions to others.
• An unpleasant taste. Some may experience a bad taste in their mouth following consumption.
• Kidney stone. Hydroxyproline in collagen peptides may pose a risk and trigger kidney stone formation.
• Hypercalcemia. Supplements may raise calcium to an unhealthy level.
• Affects mood. This may cause mood alterations leading to anxiety, depression, nervousness, and irritability
• Skin breakouts or Rashes. Possible inflammation due to the formula’s preservatives, additives, and heavy metals.

Some individuals have reported other adverse side effects, including:

• bone pain
• fatigue
• heart arrhythmia

Before taking supplements, discuss your health history with your physician. If you’re pregnant or breastfeeding, you may want to avoid taking supplements for a while. This is because there isn’t enough research to draw conclusions about their safety.

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