Collagen is such a buzz word at the moment. So, you may be wondering should you be taking collagen? Again, like many of my blogs, the answer isn’t always a simple yes or no.
What is it anyway?
Collagen is the most abundant protein in the body. It plays a role in helping build nearly everything from bones through to skin. Collagen is an essential component of connective tissue that provides strength, structure, and resilience throughout the body and is considered the “glue” that hold cells in place within tissues.
Types of Collagens
There are around 28 different types within the body, however most of the body is comprised of four main types. These consist of Type I, II, III and IV. These collagens are found in different parts of the body and have varying functions from one another.
- Type I — The most predominant in the body and the major structural component in skin, bone, tendons, connective tissues.
- Type II — Mainly found in cartilage and serves as a cushioning for joints.
- Type III — Especially important in providing elasticity. This type is found in the deep layers of the skin, blood vessels, and many other tissues.
- Type IV — Found throughout the body in structures that create a direct connection between cells and tissues.
So, do you need extra Collagen?
The body produces collagen from the food we eat, however the amount produced is reduced over time. Collagen loss in the body starts at 18–29 years of age, however after 40 the human body can lose around 1% per year. Contributing factors are also free radical damage, deficient diet, smoking, alcoholism, and disease.
If you are wanting to improve external appearance or internal wellbeing, supplementation may be a beneficial option. As can be noted above, having the right type of for what you want to improve on is essential.
What are the best types?
Research indicates there are benefits of collagen supplementation to improve skin, joints, tendons and ligaments. Collagen is found in the connective tissues of animals. However, different species contain specific types of collagen. Also, other nutrients are essential to enhance production, for example Vitamin C and anthocyanidins.
Which Source For Which Type?
- Type I – the best source is generally marine or bovine. Liquid marine or bone broth are popular forms.
- Type II – This type is primarily found in chicken.
- Type III – Type III is particularly dominant in bovine sources.
- Type IV – Found in egg whites and protein foods, although difficult to obtain as a supplement form.
Research indicates that the body gains the most benefits from 5g or more of collagen per day.
Where do I get Collagen from?
Increasing collagen intake can either be from consuming higher protein animals foods such as beef, pork, chicken and fish. Alternative options are gelatin, bone broths and eggs, along with foods high in Vitamin C to help with production of collagen peptides.
Alternatively, there is the option of using a supplement. Personally I use supplements and found the results quite significant, especially in my skin.
My 40 day result from using Liquid Marine Collagen.
For skin and external appearances I choose to use Collagen Elixir. Click on the image below to learn more.
Post exercises for joint and ligaments I recommend the post workout below. Click on the image to learn more.
If you want to know more about the other products I choose to use, click below