Collagen dietary supplements are receiving a lot of buzz proper now because of their big selection of potential well being advantages. Quicker therapeutic, stronger bones, more healthy hair? Signal us up!
It’s no shock that collagen issues as a result of it’s the most plentiful protein within the human physique.
Collagen serves as the premise for tissues like bone, muscle, pores and skin, hair, and nails, plus it’s discovered within the fluid between our cells.
The physique synthesizes collagen in the identical means it does different proteins: by combining amino acids damaged down from dietary protein. Taking collagen in complement kind helps guarantee loads of these amino acids can be found for constructing new collagen.
When you’re already conscious of collagen’s advantages, right here’s the pro-level query: do you know there are literally several types of collagen?
Deliver your self up-to-speed with this information to the three main kinds of collagen: sorts 1, 2, and 3.
Last ideas – Collagen Type 1 2 3?
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All collagen sorts are stretchy to assist help the physique’s motion and construction, however every kind is formed barely in another way.
Scientists have recognized over sixteen several types of collagen proteins.
Collagen sorts 1, 2, and 3 are essentially the most prevalent, making up about 80-90% of our complete collagen (1). These collagen molecules pack collectively to kind (*1*) strands that assist tissues stretch.
Under you’ll discover a breakdown of the (*3*) and “why” behind collagen sorts 1, 2, and 3:
Type 1 Collagen
This plentiful kind of collagen is given the (*2*) designation as a result of it was the primary to be remoted and recognized ( 2 ). Type 1 collagen makes up pores and skin, tendon, bone, and ligaments.
In relation to collagen dietary supplements, kind 1 collagen is commonly related to marine (fish-based) collagen ( 3 ).
Type 2 Collagen
Cartilage is the place you’ll discover kind 2 collagen. Joints (like knees and wrists) are made from cartilage, which helps present a construction that can be fairly versatile. Some research ( 4 , 5 ) discovered that supplementing with kind 2 collagen helped enhance knee ache, as cartilage can regularly decline away with time and friction.
Collagen dietary supplements that target kind 2 collagen are sometimes hen or beef cartilage-based.
Type 3 Collagen
The third kind of collagen is present in pores and skin, muscle groups, blood vessels, and huge hole organs just like the uterus and intestines. Type 3 has been recognized as a key participant in wound therapeutic ( 6 ).
Bovine collagen dietary supplements are extensively thought-about an ideal supply of kind III cartilage.
Which kind of collagen is best for you?
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Now that you simply perceive the primary three kinds of collagen, the following step is to make use of that info to maximise your well being and health.
Based mostly on the obtainable proof, it’s not clear that that you must take a particular kind of collagen to attain focused advantages.
In different phrases, whereas we all know that cartilaginous knee joints are made from kind 2 collagen, it has not been clearly confirmed that you need to take particularly kind 2 collagen to enhance knee perform.
Due to how collagen is synthesized (extra on that in a couple of paragraphs), it’s primarily essential to eat sufficient protein so that you’ve got the amino acids on board to synthesize collagen.
With that stated, for those who do have particular well being targets in thoughts, you could possibly experiment with choosing a collagen kind accordingly.
For instance, for optimizing bone well being, you could possibly search a complement that delivers kind 3 collagen, like bovine-based Bare Collagen.
The way to help your physique’s collagen synthesis
To be sure to’ve bought the elements readily available to help your physique’s collagen synthesis, lay the muse with food regimen, after which fill within the gaps with a complement.
As highlighted earlier, consuming collagen in dietary kind doesn’t immediately translate into elevated collagen in your connective tissues. Reasonably, like some other protein, collagen is synthesized within the physique by piecing collectively amino acids that come from digested dietary protein.
Consuming all kinds of protein sources helps make these amino acids obtainable. To additional help collagen manufacturing, make sure that your physique has particular amino acids readily available.
Amino acids (of which there are 20 complete) match collectively in distinctive mixtures to code for various protein shapes.
Collagen significantly depends on three amino acids – glycine, proline, and hydroxyproline – for its form. By consuming collagen by both meals or dietary supplements, you assist guarantee these particular amino acids can be found.
Pure Collagen Sources
Logically, collagen is of course present in meals which might be composed of connective tissue.
Sure cuts of meat (akin to these containing tendons and ligaments) and bones are hearty examples.
Incorporating quite a lot of meat cuts into your routine and simmering bones to make bone broth are nice methods to make sure you’re getting collagen straight from nature.
For a faster choice, you’ll find bone broth ready-made at most grocery shops.
Supplemental Collagen Sources
When you’re not a fan of stewed meats or bone broths, you’ve bought loads of different choices.
Collagen dietary supplements are simple to make use of and extensively obtainable.
These flavorless powders will be scooped into smoothies, oatmeal, yogurt, or some other meals that matches your routine. Some collagen customers love stirring it into their espresso!
Vitamins to Take it Additional
The human physique is a posh system, so it is sensible that extra vitamins have a job to play in forming new collagen.
Combining the amino acids to make collagen requires vitamin C to occur (7). Be sure you’ve bought loads of berries, bell peppers, citrus, tomatoes, and broccoli on board to produce you with vitamin C.
Zinc is one other nutrient that seems to play a job in collagen synthesis (8). Zinc is present in an array of meals. Beans, nuts, seeds, and seafood (like oysters and crab) are significantly dense sources.
Last ideas
Collagen is a protected, easy-to-incorporate complement with promising analysis behind it. Every kind of collagen helps completely different tissues so the human physique will be robust but versatile.
When you’re nonetheless undecided which sort of collagen you want most, relaxation assured that any kind of collagen will present the amino acids mandatory to assist your physique preserve making collagen.
Search for a collagen complement from a good model with out pointless components. Able to check out collagen now? It’s as simple as 1, 2, and 3.
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