What is Collagen?
Collagen is the most abundant protein in the human body which represents around 30% of all protein content. Protein is made up of amino acids which are needed to produce collagen in the body.
Why do we need it?
It is the major protein in connective tissue and is needed to hold all living tissues together ensuring integrity, elasticity, regeneration of skin, cartilage and bones. We naturally produce collagen up until our 20s, from then on, the production of collagen and collagen fibres in our body begin to deteriorate gradually.
What happens as a result of not having enough collagen?
When we are looking at our skin collagen provides firmness and structure, which is why as we age, skin becomes dehydrated, thinner and we can see gradual formation of lines and wrinkles. A reduction of collagen production will cause more bone loss in comparison to formation and therefore bones will become more fragile. As for the effect on joints; a loss of cartilage and joint function, which in the long run can cause discomfort and pain. A lack of collagen would also cause loss of muscle mass and strength (Sarcopenia) which can impact balance and motility.
Collagen and Skin
Collagen supplements are an amazing way to achieve glowing, radiant skin. Collagen is needed for the structure of elastin which enables the skin to maintain elasticity and allows hyaluronic acids to trap moisture. Dry and damaged skin can be caused by aging as well as excessive sun exposure, pollution lifestyle and nutrition. Vitamin C is needed for supporting collagen production, which is critical for maintaining strong and healthy skin; radiant and wrinkle free.
How are collagen supplements made?
Raw materials such as animal bones, skin and tendons are boiled down using hot water. This process produces gelatine. Gelatine is then further broken down through enzymatic processing to create hydrolysed collagen, which is what our typical collagen supplements are made from.
Collagen supplementation
As mentioned before collagen is the main protein in animals and the majority found in bone which is how we can make collagen supplements, typically either in the form of bovine or marine collagen. Marine collagen has become more popular in the recent years due to beliefs, cultures and health concerns. Collagen peptides are extracted typically from bone and are then purified and dried to produce a protein powder. Consumption of collagen peptides will supply the body with amino acids to regenerate tissues such as skin and bone. When we supplement with collagen our body breaks down the collagen protein into amino acids which can be absorbed and then used for collagen production.
Comparison between Bovine and Marine Collagen
Depending on the location of collagen in the body there are different types.
These are the main 3 types in the body which are the most commonly researched:
Type 1- This is the most abundant form found in the body
Type 2- Found in elastin and cartilage and helps promote joint health
Type 3- Found in intestines and muscles; great for gut health and repair as well as muscle structure
However, having said this, the type of collagen you are supplementing with won’t specifically target the areas you are aiming to heal as the collagen is broken down. The body then uses the amino acids to make its own collagen which is used all over the body. Therefore, the type of collagen you supplement with won't make a difference.
How to replenish collagen?
To replenish collagen in the body it is recommended to supplement daily in order to boost the production. There are several forms of dietary supplements such as drinks powders and tablets. Bone broth is also a great option for boosting collagen production. Bone broth is a form of collagen extracted from bones and other collagen rich materials to produce gelatine. Bones and flavourings such as celery, carrots, garlic and thyme are simmered together and the nutrients released into the water. This broth can then be used to cook with to make sauces, soups or gravy or even to enjoy as a hot drink.
Benefits of Gelatine
Gelatine in bone broth contains key amino acids such as glycine, proline and glutamine which are needed for an array of functions and systems in the body such as:
- Managing inflammation
- Joint health
- Collagen production
- Brain function
- Digestive and Immune health
Comparison between Gelatine and Hydrolysed Collagen
Summary: Benefits of Collagen
- Enhances antioxidant capacity
- Anti-aging: increasing skin hydration, reduces formation of wrinkles, improves skin elasticity
- Preventing and treating osteoporosis and osteoarthritis. To be used in combination with other supplements to reduce inflammation.
- Anti-inflammatory effect.
- Wound healing
- Anti-osteoporotic, Anti-osteoarthritis
- Can help prevent the effects of sarcopenia (age related loss of muscle mass and function)
- Can help with satiety, control appetite and moderate cravings
- Post work-out recovery: aids restoring lost protein and reduces the recovery time
Recommendations
- It is important to go for pasture raised and grass-fed cows if you were to choose bovine collagen as this would be the best quality.
- Daily intake
- Recommended to supplement for at least 3 months to see results
- Try and find a supplement which includes a vitamin C and collagen combination as this would help boost collagen production
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