Collagen 101
Collagen has been all the rage lately. Whether or not you’ve tried it yet, you’ve probably seen it advertised in the media or stocked on grocery store shelves. Like most new health products, though, it can be a bit confusing to know what is worth spending money on, and what isn’t all that it’s hyped up to be.
So let's dive into what collagen is, what it does, and reasons why you may want to start including it in your kitchen!
What is Collagen?
Collagen is one of the most abundant proteins in the body. It is a major component of connective tissue, which includes tendons, cartilage, and ligaments, and it is also a building block of our skin and digestive tract lining. Collagen can be thought of as a “glue” that helps provide support and holds things together. There are many different types of collagen, and they each play important roles in the body.
What are the Benefits of Collagen?
The fact that collagen is widely present in the body helps prove that it is an essential nutrient. It plays a role in and is associated with a variety of health benefits, such as:
Skin health. Collagen is an essential component to skin, and is shown to help improve skin elasticity and protect against premature wrinkles and other signs of aging.
Joint health. Collagen supports flexibility in the joints, tendons, ligaments and muscles. This can help protect against injury and is also beneficial for conditions such as arthritis.
Bones. Collagen helps provide structure to bones, and may support bone health by improving overall bone mineral density.
Wound Healing. Because collagen is an essential component to skin, it has been shown to help accelerate wound healing, including pressure ulcers.
Gut health. The intestinal wall is made up of tiny hairlike structures called villi, which collagen is a component of. Collagen has been used to treat digestive disorders such as leaky gut and is believed to help seal the gut lining and reduce inflammation which may be leading to symptoms.
In addition, collagen is a rich source of the amino acid glycine, which is conditionally essential during pregnancy for baby’s growth and development. Therefore, pregnancy may be a time to pay closer attention to getting enough collagen in the diet.
Potential Drawbacks of Collagen
There are no known adverse health effects of collagen, so it is believed to be safe for the general population. It is important to keep in mind, though, that the research is limited for some of the health benefits and more studies are therefore needed to confirm findings. Collagen is also not a complete protein due to the fact that it is missing the amino acid tryptophan. However, this is not considered significant since it is very possible to get all of the essential amino acids by eating a variety of protein foods throughout the day and week. Lastly, supplementing with collagen can be expensive, which is another reason why people may struggle to get it in their diets. Thankfully, there are a variety of ways to help boost collagen production and include it into your diet.
How can you Include Collagen in your Diet?
Below are some of the most common sources of collagen in the diet and things that naturally help boost its production in the body:
Bone broth. Unlike traditional stock, which is typically simmered for only a few hours, bone broth is often simmered for multiple hours to help break down the bones and release as many nutrients and minerals as possible from them, including easily absorbable vitamins like zinc, calcium, and phosphorus and beneficial amino acids like glycine. Bone broth can be made at home or purchased in many grocery stores, and is a good source of protein as well. Bone broth protein powder has also more recently become an option to buy and use.
Collagen supplements. These are made from animal skin, primarily cattle or fish. They are often purchased in the form of collagen peptides, which are smaller amino acid chains that make collagen more easily absorbed and utilized in the body, since the body can’t absorb collagen in whole form. Collagen peptides come in a powder form and can be flavored or unflavored and used in a variety of ways.
Animal products. Since collagen is concentrated in connective tissues, any meat that contains muscle or other connective tissue will be a rich source. Slow cooked, bone-in meats are a great natural source of collagen.
In addition, many nutrients help support collagen production, such as:
Vitamin C, which is both a vitamin and a powerful antioxidant that stimulates collagen synthesis. Good sources include strawberries, citrus fruits, tomatoes and bell peppers.
Other antioxidants, which help fight off damaging free radicals and protect against collagen degradation. Food examples include berries, green tea, pomegranate,
Protein rich foods, which will help supply the amino acids that are required to produce collagen. Good food sources include fish, poultry, eggs, some dairy products, and lean beef or pork.
Does Anything Destroy Collagen?
While collagen is present in all human bodies, there are some factors that cause it to be reduced and/or destroyed, such as:
Age. Collagen production decreases with age. This is partly why aged skin tends to have more wrinkles and be thinner and looser than younger skin. It also helps explain why older adults are more prone to joint pain, weakened muscles, and less flexibility.
Smoking. Smoking impairs collagen synthesis, which may also be why smokers tend to have older looking skin sooner in life, as well as delayed wound healing
UV rays from the sun. There are many benefits of sun exposure, but too much can reduce collagen production, also leading to older looking skin.
Poor diet. The body requires certain nutrients and amino acids from protein in order to produce collagen. Eating an imbalanced diet that is low in high quality protein and high in refined carbohydrates and sugar can impair collagen production.
In Summary
While collagen is likely not the miracle food or supplement that the media can make it seem to be, it does pose some important potential health benefits and is worth trying or using regularly for those who are interested. There are a variety of ways to consume and support the production of collagen, making it more versatile and accessible than some people may realize. Working with a trusted healthcare practitioner can help determine whether or not placing more emphasis on collagen makes sense for you and your unique health and lifestyle.