Guess what? I look ten years younger than my actual age!!
What is Collagen?
Collagen, the most abundant protein in our body, is vital in maintaining healthy skin, bones, joints, and connective tissue. But did you know that there are different types of collagen, each with its unique benefits?
Collagen 1, 2, and 3 are the three most abundant types of collagen in the human body. Let's take a closer look at what makes each one so significant.
Collagen 1
- provides our skin, bones, and connective tissue foundation.
- helps keep our skin smooth and supple while strengthening our bones and joints.
- is the most abundant collagen in the human body, making up 80% of our skin and bones.
- provides structure and strength to these tissues, making them essential for wound healing and skin elasticity.
Collagen 2
- found in our cartilage and helps to cushion our joints, reducing the risk of injury and arthritis.
- also helps improve mobility and flexibility, especially in the aging population.
Collagen 3
- found in our skin, helping to support its structure and elasticity.
- is significant for maintaining a youthful, radiant complexion.
It has three different sources of Collagen: bovine, Marine, and plant-based.
Bovine collagen: This type of collagen is derived from cows and is rich in type 1, 2, and 3 collagen. It is commonly used in supplements, skincare products, and bone grafts.
Marine collagen: This type of collagen is sourced from fish skin and scales and is high in type 1 collagen. It is known for its small molecular size, which allows for better absorption by the body. Marine collagen is commonly used in supplements and skincare products.
Plant-based collagen: Plant-based collagen supplements do not contain collagen itself but instead are formulated with ingredients that promote the body's collagen production, such as vitamin C, amino acids, and plant extracts. These supplements are suitable for vegetarians and vegans.
The best collagen type for the human body may vary depending on individual needs and preferences. Bovine and marine collagens are good sources of collagen, with bovine collagen being high in types 1, 2, and 3 and marine collagen being high in type 1. Plant-based collagen supplements, on the other hand, do not contain collagen itself but can help support the body's collagen production.
Recommended dose for collagen
The medically recommended dose for collagen supplements may vary depending on the specific product and individual needs. However, most collagen supplements generally recommend a daily dose of around 10 grams to support joint health and skin elasticity.
Over the past five years, I have regularly used an 8000mg collagen powder supplement in my daily coffee. Since incorporating this supplement into my routine, I have observed numerous positive effects on my overall health and appearance. Notably, my skin still retains its elasticity and is wrinkle-free, even as I age. Additionally, my hair has maintained its natural black color and strength, despite being prone to greying and thinning. I have also experienced a significant reduction in knee pain, which had previously been a frequent source of discomfort.
*Collagen is a protein crucial in supporting the structural integrity and elasticity of tissues throughout the body, including skin, hair, and joints. Our bodies naturally produce less collagen as we age, which can result in visible signs of aging, such as wrinkles, sagging skin, brittle hair, joint pain, and stiffness.
While individual results may vary, my experience with collagen powder supplements has been overwhelmingly positive. I plan to continue using them to support my overall health and wellness.
Does any natural food contain collagen?
While there is no natural diet that contains collagen, certain foods can help support the body's production of collagen.
Foods high in vitamin C, such as citrus fruits, strawberries, and bell peppers, are vital, as vitamin C is a key nutrient in collagen synthesis. Other nutrients that may help to support collagen production include zinc, copper, and vitamin A, which can be found in foods such as oysters, nuts and seeds, and dark leafy greens.
Additionally, bone broth made from animal bones and connective tissues is often touted as a natural source of collagen. While bone broth does contain some collagen, the amount and quality of the collagen may vary depending on the type and preparation method of the broth.
What is the risk of collagen?
While collagen supplements are generally considered safe for most people, some potential risks and side effects may be associated with their use.
Some people may experience **digestive side effects such as bloating, diarrhea, or constipation, mainly if they take high doses **of collagen supplements. In rare cases, taking collagen supplements may also cause allergic reactions in people sensitive to certain protein types.
Summary of collagen
*Collagen is a protein that plays a critical role in maintaining the structural integrity and elasticity of tissues throughout the body, including skin, hair, and joints. As we age, our bodies naturally produce less collagen, which can lead to visible signs of aging, such as wrinkles, sagging skin, and joint pain.
Collagen supplements, available in bovine, marine, and plant-based forms, have become increasingly popular to counteract these effects by providing the body with the building blocks it needs to produce new collagen. Research suggests that collagen supplements help to improve skin and hair health and reduce joint pain and inflammation.
While collagen supplements are generally considered safe for most people, some potential risks and side effects may be associated with their use, including digestive discomfort and the potential for allergic reactions in some individuals. Talking to a healthcare professional before starting any new supplement regimen is important. *
Reference:
Viguet-Carrin, Garnero & Delmas. (2006). The role of collagen in bone strength. Osteoporos Int.17(3):319-36. doi: 10.1007/s00198-005-2035-9. Epub 2005 Dec 9. PMID: 16341622.
Papaiordanou, Oliveira, Hexsel & Vattimo (2022). Collagen and skin: from the structure to scientific evidence of oral supplementation. Surgical, Cosmetic, and Dermatology. 14:20220110