Collagen is a protein that holds tissues together. It’s also the most abundant protein found in mammals. High-protein foods nurture your own collagen production, including fish, eggs, dairy, nuts and seeds. Bone broth contains a lot of collagen. Capsules with creatine and collagen together offer the convenience of ready-to go collagen without having to mix powder in water or anything else.
How it is made
Unlike many other proteins collagen is made of a unique combination of amino acids. The primary amino acids include glycine and proline. These amino acids are joined together by peptides to form a chain of proteins. This protein chain then forms a three dimensional structure that is referred to as the triplex helix. This unique amino-acid sequence is what gives collagen its unique properties.
Collagen is produced by the body naturally, but its production slows as we age. To maintain good health, experts recommend taking collagen supplements. When we ingest collagen, it is first broken down into hydrolyzed collagen, a polypeptide.
Hydrolyzed collagen is very similar to gelatin. However, gelatin has higher viscosity and water solubility than hydrolyzed collagen. This is because gelatin chains have more acidic amin acids, which have a stronger electrical interaction than polypeptide chains. Hydrolyzed collagen also has a smaller isoelectric point, compared to the native form.
The pI for collagen is affected not only by the amino acid composition of the protein, but also by post-translational modification and cross-linking. In addition, the pI of collagen is dependent on its isoelectric charge. The isoelectric point decreases as the collagen hydrolyzes and increases as the pH of the solution increases.
What it’s good for
Collagen is the protein that makes up a large part of the body’s soft tissues. This includes skin, gums and blood vessels. It also gives the bones their strength, and helps joints move easily.
The benefits of collagen are well-documented, ranging from anti-aging to joint health and muscle support. Diets rich in bone broth, fish and other collagen-rich foods are the best sources of collagen. Supplements can also be taken. Collagen supplements are available as powders, capsules, and liquids. Recommended doses range from 2.5-15 grams per day.
It has been shown that consuming collagen increases the production of fibroblasts. These cells are responsible for collagen production and connective tissue. It has also been found to promote skin elasticity and reduce signs of aging by inhibiting matrix metalloproteinases, enzymes that break down collagen.
Collagen has also been found to heal leaky gut, a condition in which the gut lining is damaged, allowing unwanted substances to pass through the digestive tract and into the rest of the body. The amino acids in collagen, particularly glycine, have been shown to strengthen the gut lining and regulate tight junctions between cells to reduce inflammation and oxidative stress.
It is believed that collagen could also boost immune function through the production macrophages. This type of white cell fights tumors and pathogens. Multiple studies have shown that collagen can be used for cosmetic purposes. It can reduce wrinkles and fine lines, and increase skin hydration.
To encourage your body to produce collagen naturally, eat a diet high in protein, such as fish, chicken, whole grains and vegetables. Vitamin C, another essential nutrient for collagen production, is also found in many fruits and vegetables. It is found in many fruits and vegetables, including berries, citrus fruits, leafy greens, tomatoes, and cauliflower. You can also get Vitamin C from taking a supplement or eating a food fortified with Vitamin C, such as gelatin. It’s also a good idea to wear sunscreen and limit your time in the sun, as UV radiation can damage collagen.
How much is it worth?
Collagen is the most abundant protein in your body. It is found in the skin and tendons, bones and muscles, and also makes up a large part of your blood vessel and intestinal lining. It is also found in your joints and provides a solid structural foundation for them. Your body naturally makes collagen, but that process slows down as you age. By the time you are in your late 30s, your body may only be producing 1% of what it did when it was younger. Smoking, lack of sleep, excessive alcohol, and sun exposure can also accelerate collagen loss.
Supplementing collagen intake can improve skin and joint health. You can find collagen in animal bone broth, fish, poultry and dairy products; it’s also available as a powder that dissolves into tea soup smoothies and baked goods. Look for a product that’s free of fillers and other additives, and is sustainably sourced.
Although research is ongoing, some studies suggest collagen peptides could improve muscle mass while supporting bone health. In one study post-menopausal woman who took 5 g collagen a day over a year had improved bone mineral densities and reduced osteoporosis.
The amino acids that make up collagen — proline and glycine — help to form protein fibers which strengthen the skin, tendons and ligaments, bones, and muscles. The amino acids glycine and hydroxyproline have also been linked with improved liver health.
How to get it
The popularity of collagen-boosting beauty products and supplements has been skyrocketing over the past few years as more people notice fine lines and loss of elasticity in their skin. And while these products are a great way to help give your appearance an instant boost, there’s plenty you can do at home to naturally promote collagen production.
Collagen is a natural protein that your body produces. It makes up approximately one-third of all the protein in your body. It is found in the hair, nails and skin, as well as cartilage, tendons and ligaments. It’s often referred to as a sort of glue that holds your body together, and it’s very important for healthy joints. Our bodies produce less of it as we age. This can lead to many health issues.
Try to include foods that are rich in collagen into your diet. Included in this are chicken, fish, bone stock, egg whites and leafy green vegetables. It is also important to eat foods rich in vitamin C as this is a key component in the production pro-collagen.
Avoiding smoking, excessive sun exposure, and stress can also help to reduce the signs of aging. A number of medical conditions, medications and even autoimmune diseases can affect your body’s collagen production.
If you do decide to take a collagen supplement, be sure to choose one that’s been hydrolyzed, as this is a form of collagen that’s easily absorbed by your body. Some supplements come in capsule form, while others are added to drinks or skincare routines.
