What Are The Different Types Of Collagen
According to one reference, there are 28 types of collagen. Yet resources note that types 1, 2, and 3 are the most abundant collagens in the body, and these are the collagens youll find touted in product marketing. Because the full 28 is a long list of collagen types, well cover the three most prominent ones and where theyre found in the body.
Type 1 The major collagen found in the skin. Also found in tendons, bones, ligaments, teeth, and certain connective tissues
Type 2 Makes up cartilage and is found in the eyes.
Type 3 This type of collagen also makes up skin, as well as muscles and blood vessels. This type of collagen is sometimes called baby collagen because of its role in embryogenesis and early infant life, according to previous research.
Why Does My Collagen Powder Clump
Lets talk about clumping.
After dropping in a scoop to your hot or cold liquid, you might notice some slight clumps form from the collagen supplement. Why? Why does collagen powder clump?
Heres the deal. Collagen is a sticky protein. The word collagen comes from the Greek word kólla, which literally means glue. Collagen holds our bodies together its meant to be sticky! So before you curse out your collagen remember that collagen, in its natural not overly-processed state, is like glue.
But, we also get that chunky coffee, tea, or whatever beverage you choose to mix it in isnt ideal Aint nobody got time for that.
Factors Affecting Collagen Production
Age is the number one factor that leads to decreased collagen production.
In fact, people produce 1% less collagen in the skin each year after age 20, according to Suzan Obagi, assistant professor in dermatology at the University of Pittsburgh and director of the Cosmetic Surgery and Skin Health Center.
In addition to age, several factors contribute to decreased collagen production.
Factors that may decrease collagen production include:
- Smoking Smoking damages collagen and decreases the amount of oxygen that gets to the skin, making it difficult for tissues to regenerate.
- Diet Eating diets high in processed meats and refined sugar can cause inflammation and collagen hardening and fragmentation.
- Sleep Getting enough sleep is important because the body produces new cells and collagen during sleep.
- UV Rays Too much exposure to ultraviolet light breaks down collagen and encourages skin cells to rebuild incorrectly, causing wrinkles.
- Health Conditions Autoimmune disorders and connective tissues diseases cause inflammation and cause antibodies to attack collagen in the skin, joints and other body parts.
- Avoid Stress Too much stress decreases collagen production.
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Where Does Collagen Come From How Is It Made In The Body
If you have read some of our prior collagen posts, then you probably have more than a laymans understanding of the protein by now. In short, collagen is the most abundant protein in the human body and is an invaluable building block for life.
However, where does collagen come from? If our bodies produce it naturally, then why do we also need to get it from food and/or supplements?
Why Do You Want To Take A Protein Supplement
Im not saying dont take one. Thatd be hypocritical I take them.
But if youre looking to incorporate a protein supplement into your routine, ask yourself why.
Is it something you could see yourself relying on too heavily? Could you add more whole-food sources of protein to your diet first? Do you think that somehow having this supplement in your diet will suddenly rapidly change your results?
If any of these are a possibility, Id suggest addressing them before you even start supplementing.
Using protein powder as a main food group isnt a great idea. There are key nutrients that even high-quality protein supplements lack, so if youre using them as your main source youre probably skipping out on a lot of essential vitamins.
If you think your diet in general is just too low in protein, good for you for getting mindful. But why not try adding in some more meat or legumes into your meals before turning to a supplement?
The average person can for sure get their daily necessary protein from whole-food sources without having to break into the supplement world.
And lastly, if youre trying to add a protein supplement into your cycle for rapid results, thats just not how it works. Adding protein to your diet, only does so much.
It speeds up muscle growth a bit , but probably not as much as youd like. The key to true, long-lasting muscles is time + consistency in training + nutrition, with time being a huge determinant.
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Vital Proteins Collagen Peptides
Serving size : 10Grams of collagen per serving: 10Collagen type: Not specifiedIngredients: Bovine collagen peptidesTaste-testers notes: Very slight bone broth taste/mouthfeel, but it would be unnoticeable if you put it in anything but plain water. Mostly it tasted like nothing, exactly as advertised.
Healthy Lifestyle Habits That May Help
Along with a healthy and balanced diet, here are some habits that may help protect your bodys natural collagen:
- Wear sunscreen or limit the amount of time spent in direct sunlight .
- Get adequate sleep. For the average person, this means 7-9 hours a night.
- Avoid smoking or secondhand smoke.
- Control stress. Chronically high cortisol levels can decrease collagen production.
- Although the exact connection between exercise and skin quality is unclear, some studies have found that exercise slows down cell activity involved with aging skin.
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Does Taking Collagen Really Work
Our reviews say it all! A quick scan of our product reviews shares thousands of testimonials from people who’ve regularly added our ingestible collagen in their daily routines. Think collagen benefits like healthy hair, skin, nails and joints!** It all comes down to regular use, like adding collagen to coffee and smoothies every day. Here’s what a few people had to say:
“My skin feels beautiful inside and out! It’s an amazing product.”
- Jennifer M.
“It’s my go-to and the best addition to any smoothie!”
- Eliza S.
“I’ve been taking this product for 6 months and I’ve noticed a dramatic difference in my skin, hair & nails.** I love adding it to my morning protein shake before heading to the gym!”
- Sarah S.
Is Collagen A Complete Protein
Nutrition professionals describe proteins as being either complete or incomplete, depending on how many essential amino acids they contain. Amino acids combine to make proteins. The human body can make many, but not all, of the amino acids needed to make proteins. Scientists refer to the amino acids that the human body cannot make as essential amino acids. Humans get essential amino acids from the food they eat.There are nine essential amino acids: histidine, isoleucine, leucine, lysine, phenylalanine, methionine, threonine, valine, and tryptophan. To be a complete protein, the food source must contain all nine essential amino acids.Collagen is an incomplete protein because it is missing one amino acid: tryptophan. The human body converts tryptophan into serotonin,8 which is essential for regulating appetite, sleep, mood, and pain.
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The Benefits Of Eating Collagen For Seniors
STRONGER BONES AND HEALTHY JOINTS!
Many studies have concluded that increased collagen in diets has a positive therapeutic effect in osteoporosis, osteoarthritis & joint pain.
Our bones and joints are reliant on collagen for their strength, structure and proper function.
As we age and collagen production slows, bone density decreases, and so does the quality of the cartilage in our joints.
Collagen supplementation has been shown to have a positive therapeutic effect on osteoporosis and osteoarthritis. .
One study in particular by the Department of Nutrition, Food and Exercise Sciences, links calcium and collagen to a reduced risk of bone loss in osteopenic, postmenopausal women,
Another study on collagen supplementation in 131 women was “associated with a favourable shift in bone markers, indicating increased bone formation and reduced bone degradation.”
Studies have shown protective effects on joint articular cartilage and the ability to possibly reduce the risk of deterioration in osteoarthritis.
Other studies link collagen to and helping to improve the quality of life of sufferers.
One study, in particular, concluded that collagen supplementation “can be considered a potential complement to current osteoarthritis therapies.”
FOR YOUR MUSCLES – STRONGER MUSCLES AND IMPROVED FITNESS!
As we age, the strength and size of our muscles decrease a condition known as sarcopenia.
FOR YOUR SKIN – FEWER WRINKLES, FIRMER SKIN!
It Can Help With Muscle Gains
Protein powder contains complete proteins, which can help you build up muscle, along with regular weight training, Matheny says. Protein powders generally include the amino acids leucine, valine, and isoleucine, which are known as branched-chain amino acids. “They play a large role in muscle protein synthesis and growth and repair of muscle tissue,” Matheny says.
Again, if you want to use protein powder to build muscle, it’s important to tweak your workout as well. Research has shown that taking protein powder can improve both your aerobic and anaerobic workouts, when it’s combined with resistance training, but taking protein powder alone won’t increase your strength.
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Do Hair And Skin Supplements Work
Finally, wear a broad-spectrum sunscreen with at least SPF 30. This is the best way to ensure healthy collagen, says Zeichner. Make sure to wear it every day, as even incidental sunlight exposure adds up over a lifetime, he says. Your first line of defense is to protect the collagen you have, rather than trying to make up for bad sun protection habits later.
Practice self-care with skin massage. Theres a small amount of data suggesting that regular skin massage may help encourage the formation of procollagen-1 and enhance the benefits of anti-aging creams.
Also, dont work against your bodys natural production of collagen. That means reducing alcohol consumption and stopping smoking. Those two habits are associated with collagen loss that leads to the formation of wrinkles in the forehead, between the brows, in the crows feet, and etches smile lines in deeper, notes an August 2019 analysis in the Journal of Clinical and Aesthetic Dermatology. Additionally, limit sugar consumption, which causes formation of advanced glycation end products that eat away at collagen.
Supplemental Support Of Collagen Amino Acids
If youre thinking about supplementing with collagen powders, here are some quick tips:
- Make sure the product says it contains hydrolyzed collagen or collagen peptidesâhydrolyzed means the collagen is already partially broken down, increasing its bioavailability during digestion.
- Look for proline, glycine, and hydroxyproline specifically listed on the label.
- Choose sustainably sourced products from either wild-caught fish or grass-fed cows.
- Avoid added dyes, flavors, or preservatives and instead opt for 100% pure collagen.
A good collagen supplement could provide you with the following scientifically proven benefits.
1. Improved Skin Health
Skin care studies have revealed that supplemental collagen peptides may help slow aging, reducing skin dryness and the presence of wrinkles. Collagen supplementation may also boost the production of elastin and fibrillin, two other proteins important for healthy skin.
2. Bone Loss Prevention
As bones are made of collagen, maintaining a strong collagen supply will help protect them. The collagen deterioration in bones due to aging could lead to the development of osteoporosis, while collagen supplements and treatments have been shown to inhibit bone breakdown and loss. One year-long study of women taking collagen supplements for a year found that those consuming collagen had up to a 7% increase in bone mineral density than the control group.
3. Promotion of Joint Health
4. Enhanced Heart Health
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Recovery Snacks: Collagen Vs Protein Powder
Collagen is the most abundant protein in our bodies. Its a major component of your connective tissue that youre able to take in a powder form as a protein supplement. Lots of runners are using collagen powder as part of their post-workout routine, but whats the difference between collagen and protein powder, and which is better for your recovery?
Melissa Piercell, ND, says that collagen and protein powder are similar, but theres a slight catch. Theyre similar in that theyre both a powder with amino acids, but collagen only has 19 amino acids and you need 20 to have a complete protein. Each serving of collagen has somewhere between 10 to 13 grams of protein, which isnt quite enough to repair and recover well. Peircell suggests putting collagen in a shake with a few other ingredients to up the protein intake and get that final amino acid.
Piercell explains that collagen is the connective tissue that makes up many things, including your joints. Healthy joints are key for runners. The body has to have some sort of shock-absorbent. To some degree, we will all have osteoarthritis one day. Collagen is lovely for delaying that. If youre looking to give collagen powder a try post-workout, just make sure you add a few extra ingredients to a smoothie or have a snack alongside your shake.
A Collagen Filled Recipe
Bone Broth is one of my favourite ways to get more collagen in my diet and many other vitamins and minerals.
You can make bone broth easily on your own! It can be made using a slow cooker, but it’s pretty simple to make by simmering a pot on the stove as well. Depending on your preferences, you can use beef, chicken or fish bones to make a homemade bone broth.
If possible, try to get ahold of organic bones from your local farmers. Pasture-raised/grass-fed meats are the healthiest option. They contain more vitamins and minerals without any harmful chemicals or toxins. The same goes for all other produce as well – meat, dairy, fruits and vegetables etc.
Back when I used to work in the aboriginal communities here in Australia, Kangaroo Tail Soup was a favourite to the locals and a way to get more collagen.
Calcium, magnesium, copper, iron, manganese, phosphorus, potassium, sodium and zinc are just some of the many minerals found in bones. The combination of these minerals are highly nutritious and promote plenty of health benefits both for your body and the mind.
Here is a HEALTHY BONE BROTH RECIPE for you!
Do you cook with gelatinous cuts of meat? What’s your favourite lamb shank or soup recipe?
Hi, Im Mike!A Seniors’ Specialist Physiotherapist and Exercise Scientist.
I have spent many years working with people over 60, in Australia and now all over the world, to help them improve their health and fitness.
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Collagen Can Have Possible Implications In Gut Health
According to Meghan Lyle, MPH, Registered Dietitian, Nutritionist, and Arivale Coach, “Though collagen peptides are all the rage right now, the benefits of their use are still under study. In some clinical trials, there have also been some side effects reported.
In several studies, gastrointestinal side effects have been noted with the use of collagen supplements: some patients notice constipation when they begin to include collagen peptides as part of their supplement regime. Others notice, though more rarely, a reduction in appetite. Its always best to speak with your doctor when adding new supplements to your regimen, particularly in an effort to avoid medication interactions.”
Benefits Of Collagen Protein
Collagen is great for anti-aging. Protein is a crucial part of every cell in your body, and collagen is an especially important type of protein to get from food because it helps keep skin looking youthful. Another major benefit of getting protein from collagen is that its absorbed much more easily than other proteins, which makes it ideal for people who have trouble digesting foods with large proteins .
Studies also show that eating enough protein can be good for your kidneys, so if you have kidney disease or another type of kidney condition, you may want to consider getting some extra collagen through your diet.
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Whey Vs Bone Broth Protein: Sport Performance And Recovery
Whey protein is often seen as an essential sport performance supplement, but collagen rich bone broth can be as beneficial for exercise performance and recovery.
If you are time crunched or on-the-go then whey protein powder can be a convenient way to increase your protein intake. Although studies suggest that whey proteins dosage of BCAAs is generally too low for maximising recovery and muscle synthesis compared to a BCAA supplement. The evidence on whey protein for muscle and strength is mixed, and the results may vary greatly between individuals.
Bone broth is rich in collagen which has been shown to help the healing of joints, muscles and ligaments following injury. It is also ideal pre and post-workout as it has good amounts of glycine and arginine which are key amino acids used to synthesise creatine, which helps with muscle mass, strength and performance during high-intensity bursts of exercise.
The amino acid glycine in bone broth, also combines with glutamine and cysteine to create glutathione-our master antioxidant-helping to protect and defend the body against cellular damage and free radicals which we produce in high amounts when exercising intensely.
Bone broth can also be very beneficial post-workout for hydration and replacing lost electrolytes, as well as being a great source of protein for recovery. The collagen and glycine content may help with muscle tissue recovery, as well as digestive support and immunity if you are highly active.
How Long Does It Take For Collagen Supplements To Work
Based on the scientific literature, there is no universally accepted time frame for how long it takes for collagen supplementation to show efficacy. However, most studies show benefits on outcome measures between 4-8 weeks, suggesting that a 1-2 months time frame appears to be a rough time frame for collagen supplements to show efficacy.
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