Collagen: What It Is, Function & Benefits
Collagen is the most abundant protein in our bodies, making up about one-third of the total protein content. Collagen is a key structural component of various tissues, including skin, bones, tendons, ligaments, and cartilage. In simple terms, collagen serves as the "glue" that holds our body together.
But what exactly is collagen? In this blog post, we'll dive into all things collagen and the incredible benefits it offers.
What is it and why is it important?
Collagen is a vital protein that plays a crucial role in maintaining the health and function of our body. The most abundant protein in our body, it makes up around 30% of our total protein content. Collagen is made of amino acids and has a special triple helix structure that provides it with strength and stability.
There are over 28 types of collagen in the human body, but 80-90% consist of types I, II, and III. Type I collagen is in the skin, bones, tendons, and ligaments and makes up about 90% of the total collagen in our bodies. Type II collagen is in cartilage, and type III is in muscles and blood vessels.
Benefits of Collagen: Improved skin health, joint support, and more
One of the primary benefits of collagen is its ability to improve skin health. As we age, our skin's natural production of collagen declines, leading to wrinkles, fine lines, and sagging skin.
To maintain the elasticity and firmness of your skin, you have two options. The first option is to take collagen supplements. The second is to consume foods rich in collagen-boosting nutrients such as vitamin C, proline, and glycine. Collagen also helps to hydrate the skin from within by retaining moisture, giving it a plump and youthful appearance.
Another significant benefit of collagen is its support for joint health. As we get older or engage in intense physical activities that put stress on our joints, the cartilage between them begins to wear down. This can lead to discomfort and reduced mobility over time.
Collagen supplements can reduce joint pain caused by conditions such as osteoarthritis by promoting cartilage regeneration. It also has anti-inflammatory properties that can help alleviate joint swelling and stiffness.
In addition to improving skin health and supporting joint function, collagen offers many other benefits for overall well-being:
1) Promotes muscle growth: Collagen contains essential amino acids that are necessary for muscle repair and growth. Consuming collagen before or after exercise may aid in faster recovery times and improved muscle mass.
2) Supports gut health: Collagen primarily makes up the lining of our digestive system. Supplementing with collagen can maintain a healthy gut lining by promoting the growth of beneficial bacteria and inhibiting harmful bacteria.
3) Strengthens hair and nails: Collagen is also in our hair and nails, providing them with strength and structure. Consuming collagen can help improve the health of these tissues, leading to stronger, healthier hair and nails.
4) Boosts metabolism: Collagen contains glycine, an amino acid that helps convert glucose into energy. By supporting a healthy metabolism, collagen may aid in weight management efforts.
With its versatile functions and wide range of benefits for overall well-being, collagen truly is an essential protein for maintaining health.
Sources of Collagen: Natural vs. supplemental sources
Collagen has gained popularity in recent years as a supplement for its potential anti-aging and skin benefits. But what exactly is collagen, and where does it come from?
Natural Sources of Collagen:
1. Bone broth: To make bone broth, you simmer animal bones with water until you extract all the nutrients. It contains a high amount of collagen along with other essential minerals like calcium and magnesium.
2. Fish: Fish are rich in amino acids which are crucial for producing collagen in our bodies.
3. Eggs: Egg whites contain proline – an amino acid that plays a vital role in the formation of new collagen fibers.
4. Berries: Berries like blueberries, blackberries, and strawberries contain antioxidants that help protect against free radical damage which can break down existing collagen.
5. Leafy greens: Leafy greens like spinach and kale are packed with vitamins and minerals. They also contain high amounts of chlorophyll, which is responsible for photosynthesis in plants. Some research has indicated that chlorophyll significantly improves collagen production.
Supplemental Sources of Collagen:
1) Collagen peptides: These are supplements that contain collagen extracted from animal sources like bovine, marine, or porcine. You can add collagen peptides to drinks or food because it comes in a powder form.
2) Gelatin: Similar to collagen peptides, gelatin is made by breaking down collagen into smaller pieces. It's often used as a gelling agent in foods like jelly and gummy candies.
3) Collagen drinks: These are ready-to-drink beverages that usually contain hydrolyzed collagen and other ingredients such as vitamins and minerals.
4) Topical collagen creams: There are also creams and lotions available that claim to contain collagen molecules small enough to penetrate the skin and promote its production.
While natural food sources of collagen may provide some benefits for our bodies, they may not be enough to meet our daily recommended intake. Supplemental sources of collagen offer a more concentrated dose of this protein, making them a convenient option for those looking to boost their levels. However, it's always best to consult with a healthcare professional before adding any new supplements to your regimen.
Incorporating Collagen into Your Life
Adding more collagen into your life doesn't need to be complicated or expensive. Simple changes like incorporating bone broth into soups, making a berry smoothie, or adding a scoop of collagen peptides to your coffee can make a difference in overall collagen intake.
With the numerous health benefits that come with consuming adequate amounts of collagen, it is worth making an effort to incorporate it into daily life.