By Abbey Susel, Student Nutritionist If you've recently browsed the health foods aisle in a grocery store, you've probably noticed collagen-containing products hitting the shelves. Whether in the form of supplement pills, body lotions, powdered coffee creamer, and more, collagen is certainly gaining attention. So -- is this mystery compound worth the hype, or is it another diet fad in the billion-dollar supplement industry? Let's find out. What is Collagen?Collagen is a protein in the body, accounting for nearly 1/3 of all protein composition in the body's connective tissue. There are as many as 28 different classifications of collagen, with each type differing slightly based on amino acid makeup and function in the body. The name "collagen" is derived from the Greek word "kólla," meaning glue, due to the compound's elastic properties. In fact, collagen was used to create glue for thousands of years! Similar to glue, collagen holds parts of your body together--from wrinkles on your skin to fibers in your cartilage. However, as you age, both collagen production and quality decrease, leading to a weaker body outside, in appearance, as well as inside. But what exactly does the compound do that has earned it its claim to fame as a "preserver of youth"? What does Collagen do for us?Similar to other proteins, collagen is used to build and strengthen the skin, bones, muscles, tendons, and ligaments of the body, However, collagen is a particularly noteworthy protein due to its broad range of functionalities. One type of the compound aids in cushioning your joints, while another supports your arteries' structure. A third structures and tightens your skin, and still more help with filtration. According to some studies, collagen can even aid in arthritis management and sports recovery, though more research is needed on these claims. Contained and utilized by every major body part, collagen is essential for optimal health. So, how does one ensure they have enough collagen in their system? Sources of CollagenThere are hundreds of ways to provide your body with the collagen it needs. The three main types of acquisition are self-made, food, and supplements. Self-MadeDid you know that your body produces its own collagen? Collagen starts off as pro-collagen, which is formed when two amino acids--proline and glycine--are combined by Vitamin C and copper. With these four compounds in sufficient supply, your body will produce collagen. These nutrients can be found in... Vitamin C.: citrus fruits, broccoli, strawberries, peppers Proline: asparagus, mushrooms, cabbage Glycine: dairy products, legumes, meat, gelatin powder Copper: organ meats, oysters, spirulina, dark chocolate In general, eating a healthy, diversified diet with plenty of fruits and vegetables will set you off on the right track. In fact, fresh foods are rich in antioxidants, protecting your body from collagen-destroying compounds. FoodsJust like how collagen is found in human skin and tendons, the protein can be found in animal products as well. Chicken and pork skin, bone broth, and gelatin are all great sources of collagen and the other amino acids needed for optimal bone strength. Many protein bars also feature collagen from animal sources. SupplementsThere are various forms of collagen supplements, with the most common being collagen peptides powder. Made from bovine hide, tissue, and bones, this flavorless powder can be added to smoothies or coffee for a high dose of amino acids. These amino acids are then recombined in the body to form collagen and other needed proteins. Generally, collagen peptides powder is regarded as safe, with few to no side effects. However, always consult a physician and/or dietitian before beginning a supplement regimen. Once approved, opt for brands that acquire their bovine products from cage-free, antibiotic-free, free-range sources. Further, check the brand's website to ensure they are protecting consumers from heavy metals and other contaminants that may infiltrate the supplement. While collagen supplements may particularly aid meat-free Vegans and Vegetarians, it is often best to avoid supplements and try to acquire collagen through natural foods and bodily processes. Key ConsiderationWhen you eat foods or supplements containing proteins, your digestive system breaks the proteins down into their individual amino acids. The amino acids are then reassembled into the proteins your body needs, including, but not limited to, collagen. So, while your body will use the amino acids to make some collagen, it will also produce the thousands of other proteins that your body needs to function. In other words, while supplements and foods may contain high levels of collagen, this does not directly translate to higher levels of collagen in your body, especially if your body is lacking other important proteins. Final ReviewWhile research regarding the long-term effects of collagen is still relatively limited, most researchers and physicians agree that the protein benefits bone strength and general bodily functions. It may take 12 weeks or more to see visible results but with consistent use, especially as you age, collagen can give you the strength and means to bring youth back into your life. Sourceshttps://my.clevelandclinic.org/health/articles/23089-collagen
https://www.hsph.harvard.edu/nutritionsource/collagen/
1 Comment
Richard Susel
6/5/2021 10:58:58 am
Is excellent info.
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