Collagen is essentially the most plentiful protein in your physique. It has numerous necessary roles, together with offering construction to your pores and skin and serving to your blood clot. Lately, it has gained reputation as a dietary complement and ingredient in shampoos and physique lotions. Nonetheless, you might surprise what collagen is, in addition to what it’s good for. This text offers you a radical overview of this necessary protein.
The underside line – Collagen For Skin?
? Collagen is essentially the most ample protein in your physique, accounting for about one-third of its protein composition. It’s one of many main constructing blocks of bones, pores and skin, muscle groups, tendons, and ligaments. Collagen can be discovered in lots of different physique components, together with blood vessels, corneas, and enamel. You possibly can consider it because the “glue” that holds all these items collectively. The truth is, the phrase comes from the Greek phrase “kólla,” which suggests glue. Abstract Collagen is a protein that gives construction to a lot of your physique, together with your bones, pores and skin, tendons, and ligaments.
What does it do in your physique?
? There are not less than 16 varieties of collagen. The 4 predominant sorts are kind I, II, III, and IV ( 1 ). Right here’s a more in-depth have a look at the 4 predominant varieties of collagen and their roles in your physique: Sort I. This sort accounts for 90% of your physique’s collagen and is manufactured from densely packed fibers. It gives construction to pores and skin, bones, tendons, fibrous cartilage, connective tissue, and enamel.
This sort accounts for 90% of your physique’s collagen and is manufactured from densely packed fibers. It gives construction to pores and skin, bones, tendons, fibrous cartilage, connective tissue, and enamel. Sort II. This sort is manufactured from extra loosely packed fibers and located in elastic cartilage, which cushions your joints.
This sort is manufactured from extra loosely packed fibers and located in elastic cartilage, which cushions your joints. Sort III. This sort helps the construction of muscle groups, organs, and arteries.
This sort helps the construction of muscle groups, organs, and arteries. Sort IV. This sort helps with filtration and is discovered within the layers of your pores and skin. As you age, your physique produces much less and decrease high quality collagen. One of many seen indicators of that is in your pores and skin, which turns into much less agency and supple. Cartilage additionally weakens with age. Abstract There are not less than 16 varieties of collagen. It’s discovered all through your physique, offering construction and assist.
Vitamins that improve collagen manufacturing
All collagen begins off as procollagen. Your physique makes procollagen by combining two amino acids — glycine and proline. This course of makes use of vitamin C. You could possibly assist your physique produce this necessary protein by ensuring you get loads of the next vitamins: Vitamin C. Giant quantities are present in citrus fruits, bell peppers, and strawberries (2).
Giant quantities are present in citrus fruits, bell peppers, and strawberries (2). Proline. Giant quantities are present in egg whites, wheat germ, dairy merchandise, cabbage, asparagus, and mushrooms (3).
Giant quantities are present in egg whites, wheat germ, dairy merchandise, cabbage, asparagus, and mushrooms (3). Glycine. Giant quantities are present in pork pores and skin, rooster pores and skin, and gelatin, however glycine can be present in numerous protein-containing meals (4).
Giant quantities are present in pork pores and skin, rooster pores and skin, and gelatin, however glycine can be present in numerous protein-containing meals (4). Copper. Giant quantities are present in organ meats, sesame seeds, cocoa powder, cashews, and lentils (5, 6 ). As well as, your physique wants prime quality protein that incorporates the amino acids wanted to make new proteins. Meat, poultry, seafood, dairy, legumes, and tofu are all glorious sources of amino acids. Abstract 4 of the vitamins that assist produce collagen are vitamin C, proline, glycine, and copper. Additionally, consuming prime quality protein offers your physique the amino acids it wants.
Issues that harm collagen
Maybe it’s much more necessary to keep away from the next collagen-destroying behaviors: Consuming an excessive amount of sugar and refined carbs. Sugar interferes with collagen’s capability to restore itself. Reduce your consumption of added sugar and refined carbs ( 7 ).
Sugar interferes with collagen’s capability to restore itself. Reduce your consumption of added sugar and refined carbs ( ). Getting an excessive amount of sunshine. Ultraviolet radiation can scale back collagen manufacturing. Keep away from extreme solar publicity ( 8 ).
Ultraviolet radiation can scale back collagen manufacturing. Keep away from extreme solar publicity ( ). Smoking. Smoking reduces collagen manufacturing. This may impair wound therapeutic and result in wrinkles ( 9 ). Some autoimmune problems, reminiscent of lupus, can even harm collagen. Abstract You possibly can assist your physique protect and shield collagen by avoiding behaviors that harm it. These embrace consuming extreme quantities of sugar, smoking, and getting sunburned.
Pure meals sources
Collagen is discovered within the connective tissues of animal meals. For instance, it’s present in giant quantities in rooster and pork pores and skin. One notably wealthy supply is bone broth, which is made by boiling the bones of rooster and different animals. Gelatin is principally cooked collagen, so it’s very excessive within the amino acids wanted to supply it. Nonetheless, there’s debate over whether or not consuming collagen-rich meals truly will increase the degrees of this protein in your physique. If you eat protein, it’s damaged down into amino acids after which reassembled, so the collagen you eat wouldn’t translate straight into larger ranges in your physique. Abstract Animal merchandise reminiscent of bone broth, gelatin, rooster pores and skin, and pork pores and skin are very excessive in collagen.
Advantages of collagen dietary supplements
Two varieties of dietary supplements are gaining reputation — hydrolyzed collagen (collagen hydrolysate) and gelatin. Gelatin is created when collagen is cooked. These have already damaged the big protein down into smaller peptides, that are extra simply absorbed within the physique. There aren’t many research on collagen dietary supplements, however those who exist present promise for advantages within the following areas: Muscle mass. A 2019 examine in recreationally lively males confirmed {that a} mixture of collagen peptide dietary supplements and energy coaching elevated muscle mass and energy greater than a placebo ( 10 ).
A 2019 examine in recreationally lively males confirmed {that a} mixture of collagen peptide dietary supplements and energy coaching elevated muscle mass and energy greater than a placebo ( ). Arthritis. A 2017 animal examine regarded on the results of giving collagen dietary supplements to mice with post-traumatic osteoarthritis (PTOA). The outcomes indicated that supplementation could play a protecting function within the illness’s growth and development ( 11 ).
A 2017 animal examine regarded on the results of giving collagen dietary supplements to mice with post-traumatic osteoarthritis (PTOA). The outcomes indicated that supplementation could play a protecting function within the illness’s growth and development ( ). Skin elasticity. Ladies who took a complement confirmed enhancements in pores and skin look and elasticity in a 2019 examine. Collagen can be utilized in topical remedies to enhance the looks of pores and skin by minimizing strains and wrinkles ( 12 , 13 ). Some different drugs practitioners additionally advocate utilizing collagen dietary supplements to deal with leaky intestine syndrome. Abstract In line with research, supplemental collagen could assist enhance pores and skin texture and muscle mass, in addition to scale back osteoarthritis ache.
Security and unintended effects
To this point, there’s restricted dependable info obtainable on the security and efficacy of collagen dietary supplements. The potential unintended effects of gelatin dietary supplements embrace a lingering disagreeable style and sensations of heaviness and heartburn. Additionally, in the event you’re allergic to the supply of the complement, you might have an allergic response. Abstract There are not any substantial studies of unintended effects. Nonetheless, you might have an allergic response in the event you’re allergic to the complement supply.
Find out how to complement
Collagen peptide is available in a powder that may be simply integrated into meals. The peptide type doesn’t gel, so you possibly can combine it into smoothies, soups, or baked items with out affecting their texture. You need to use gelatin to make selfmade Jell-O or gummies. Try some recipes right here. When contemplating dietary supplements, it is best to search for a top quality supply. Marine collagen, which is produced from fish pores and skin, can be obtainable. Abstract You’ll find dietary supplements in tablet or powder type. The powder could be simply added to meals.
Different makes use of
Collagen has many makes use of, from meals to treatment to manufacturing. For 1000’s of years, collagen was used to create glue. Right now, it’s nonetheless used to create strings for musical devices. In meals, collagen is heated to create gelatin and used to make casings for sausages. Within the medical area, it’s used as a filler in cosmetic surgery and dressing for extreme burns. Abstract Collagen has many makes use of, together with as a dressing on burns and within the manufacturing of strings for musical devices.