Collagen is being added to from protein bars to coffee creamer, and with justification. It can help you build strength, get rid of fat, and beat stress. Here's the ultimate way to utilize the powers of the new supernutrient.
Collagen is a structural protein that acts as a foundation for your bones, teeth, muscles, skin, joints and connective tissues. Think about it as the glue that holds the body together. One of the most abundant protein in the torso, collagen makes up more than one-third of your total protein. It’s abundant with glycine, proline and hydroxyproline - the proteins that help the body make new collagen.
TYPES OF COLLAGEN
At least 28 different kinds of collagen exist, but types I, II and III form the majority - between 80 and 90 percent - of the collagen within you. Types I and III provide structure to your skin, muscles and ligaments, while type II is situated in cartilage and the eye.
BENEFITS OF COLLAGEN
SUPPORTS YOUTHFUL SKIN
Collagen makes up the majority of the skin, however your body makes less collagen as you grow older - starting in your 20s. The effect? Sagging skin and fine lines. Studies also show that taking collagen supplements can support plump skin and could reduce wrinkles.
STRENGTHENS BONES AND JOINTS
Training with stronger joints
collagen protein powder strengthen your joints, making them more resilient. Research demonstrates taking hydrolyzed collagen (aka collagen protein powder) reduces joint pain after exercise and boosts the density of your cartilage, making joints more flexible. A 2008 study found that athletes who took hydrolyzed collagen for half a year saw a noticable difference in joint pain after exercise. Other studies show that collagen helps comfort sore back and knees.New evidence shows that collagen even supports strong bones.
Countless studies have been conducted by health, science, cosmetic and sporting agencies to formalise the benefits associated with collagen. Over time, many reports have been released detailing the perceived benefits that consuming collagen supplements can offer. A number of the constantly cited side effects include:
IMPROVED RECOVERY OF JOINTS
Collagen is the principal compound within the cartilage that comprises your joints. Healthy production of it can help to keep joint integrity during exercise and can, therefore, help recovery time. Collagen supplements are also known to reduce joint aches and pains (1).
BOOST IN MUSCLE MASS
Muscle mass comprises of between 1-10% collagen (2). Considering collagen production decreases as time passes, consuming more from it can certainly help the age-related loss of muscle mass. Evidence suggests that supplemented collagen can also stimulate the production of muscle-growing proteins like creatine (3).
IMPROVED APPEARANCE OF SKIN
Dr Patel of the Australasian College of Dermatologists explains that collagen fibres are packed tightly in to the skin, leading to light to bounce off quickly building a youthful ‘glow’ (4). Furthermore, collagen is accountable for the production of elastin in your skin, which is the compound that keeps it firm and hydrated.
STRENGTHENED HAIR AND NAILS
Like calcium and protein, collagen is a key ingredient in enabling the body to grow healthy and strong. This consists of the fibres in and on the body that are made up of proteins, such as your hair and nails. Collagen prevents brittle nails and can increase the lustre and shine of flowing hair (5) by strengthening the bonds in those compounds.
PREVENTS BONE LOSS
Collagen accocunts for the bulk of the organic and natural matter within your bones, and therefore, as it deteriorates, so do your bones. Lack of bone mass and density can result in the chance of fracture and disease such as osteoporosis. Medical researchers recommend combined calcium and collagen supplements to slow the procedure of bone breakdown.
Consuming Collagen In Your Diet
Our body’s production of collagen slows down even as grow. By age 25, degrees of collagen have peaked and start to slow due to ‘oxidation’, which occurs due to factors like excessive sun exposure, consuming refined sugar and carbs, smoking and alcohol consumption.
It’s important to get plenty of naturally occurring proteins into your daily diet to assist your body’s synthesis of collagen. These nutrients do definitely not add to collagen stores in the torso, but rather stimulate its ability to create it.
Collagen is synthesised with a assortment of nutrients including vitamin C, glycine and proline. It's important to take these vitamins in what you eat to keep continuous production of collagen, as well as the countless other health benefits that a balanced diet brings!
VEGETABLES & FRUITS
Look for fruits and vegetables abundant with vitamin C, which allows for the synthesis of hyaluronic acid and collagen. Strawberries, kiwi and citric fruits provide delightful ways to include more vitamin C in what you eat. ‘Super’ veggies to put up your dinner plate include cabbage, mushroom and asparagus.
DAIRY PRODUCTS AND EGGS
Not only are eggs high in protein, but they also contain proline: a crucial nutrient in the maintenance of collagen production. Milk products such as milk and yoghurt are also ideal for bones, which boost your collagen levels.
ANIMAL SKIN AND GELATIN
Chicken skin, pork skin, gelatin and bone broth contain high concentrates of collagen as, like us, it is found in the connective tissues of animals.
Avita is a passionate writer and cook from the state of Florida. she is a UNC Chapel Hill graduate and was a college swimmer there. Now that he has retired from the pool he helps clients create content that can help engage their audience on their website blogs