Collagen, is it the super protein?

Well, we are in a collagen craze right now.  I don’t ever recall seeing so many supplements on the market as there are now.  Have you noticed how many celebrities are on the bank wagon now…do you really think it is just that supplement that makes them look the way they do?  I don’t!!

In order to make an educated decision of how to increase your body’s collagen you will need to know some facts…chemistry class has started.  Collagen is comprised of 19 different amino acids, the building blocks for protein.  There are three that are highly concentrated, glycine, proline, and hydroxyproline.  There are three types of collagens, 1, 2, and 3. Type 1 is the most abundant in the body.  Types 1 and 3 are in the skin, organs and bones, type 2 is in the cartilage.

Our bodies produce collagen, and it makes up 30% of the protein in the human body.  Unfortunately, as we age production naturally slows down, causing side effects such as gastrointestinal problems, stiff joints, arthritis, sagging skin, thinning hair and on and on.  On the bright side, there are plenty of foods that contain collagen and some very good supplements on the market that will help us keep up our balance necessary for good health and well-being.

Here are some foods that are a good source of collagen:

Fish/shellfish – It contains type 1 collagen, and some studies have shown it is absorbed faster due to the low molecular weight.  Cod for example is high in glycine and proline as well as selenium.  Wild caught fish can also contain these amino acids as well as sulfur and omega-3s.  These are all good for overall health, but care needs to be taken with the amount consumed due to pollution in our waters. Sad but true!!

Bone Broth – It contains types 1 and 3 collagen; it is bioavailable and easy to absorb.  It contains not only the amino acids required for collagen production, it also contains calcium, magnesium phosphorus, glucosamine, chondroitin and more.  Some studies have suggested that not all broths are good for you due to manufacturers adding substances we don’t want.  It is recommended to choose one made from organic bones and has no additional additives.  Downside of bone broth is it is not Vegetarian/Vegan friendly. 

Chicken/egg whites – chicken is a good source of type 2 collagen and egg whites are high in proline.  The best source from chicken is in the connective tissues.

Citrus fruit & berries – Vitamin C is the precursor to collagen, did you know strawberries have more Vitamin C than oranges?  Unfortunately, they, along with some leafy greens and berries are on the dirty 13 list, you want to eat organic as much as possible. The Dirty 13 list will be covered in another blog!!  Tropical fruits such as guava contain zinc which is also a precursor to collagen.

Garlic – it contains the trace mineral sulfur, which is necessary for the synthesis of collagen, and being an antioxidant, it helps to fight off the free radicals that breakdown the collagen in the skin.  No wonders Italians look so good!!

Leafy greens – Rich in antioxidents and chlorophyll (known to be a precursor to the production of collagen) They also fight the free radicals that suck the life out of our bodies.  Buggers!!

The list of vegetables and fruits that are good sources can take up an entire blog…if you want more information regarding which are best to eat, please contact me and we can discuss it.

A diet that is high in Vitamin C, sulfur, zinc, copper, and proteins will benefit anyone from the reduction in production of collagen.

Now for supplementation, you want a supplement that is hydrolyzed, these are easier to absorb. When I first started researching collagen the max recommended dose was 20 grams, lately I have read between 5 and 15 grams.  In addition there are so many more on the market.  I have created a list of verified and effective supplements, for most budgets.  If you would like to receive this list please contact me at karen@nutrition4wellbeing.net.

Final Thoughts

While collagen supplements can play a role in supporting our body’s natural decline in collagen production, they are not miracle workers—and definitely not the sole secret behind celebrity skin and hair. A balanced approach that includes collagen-rich foods, sufficient Vitamin C, and healthy lifestyle choices (like minimizing sun damage and avoiding smoking) will do far more for your collagen levels than relying on powders alone.