Collagen Consumption In The Standard American Diet
The average daily collagen protein consumption in the standard American diet was estimated by an analysis of the NHANES data from 20012002 and 20032004 .
The Recommended Dietary Allowances of protein for men and women aged 19 to 50 years were used to assess whether the effective daily amounts of functional collagen peptides observed in the literature were below the maximum level of collagen that may be incorporated in the standard American diet.
Tips For Using Collagen Protein
Collagen protein has become super popular, but what do you need to know about collagen and what side effects might it have? This article shares ten helpful tips for adding collagen protein to your diet.
Collagen is the most abundant protein present in the human body. Collagen is responsible for the health of our hair, skin, nails, blood vessels, digestive system, and musculoskeletal system.
Collagen gives our skin elasticity and helps skin cells renew. Its also what our joints and tendons are made of, making it essential for connecting our bones and enabling us to move safely.
Collagen is comprised of 19 amino acids, called nonessential amino acids. Typically, our bodies would produce these amino acids on their own. However, our modern lifestyles, including constant stress and illness and an unvaried diet, can inhibit our production of these amino acids.
For this reason, supplementing with dietary collagen can preserve the health of your bones, skin, gut, and blood vessels.
It’s Good For Your Skin Hair And Nails*
Collagen powder can support the growth of your hair, skin, and nails, which are mostly made up of a hardened protein called keratin, Keatley explains.* Keratin is mostly made of the amino acids alanine, leucine, arginine, and cysteine. “These are going to be the majority of amino acids found in collagen powder,” Keatley says. Many studies have confirmed that collagen supplementation is good for overall skin health, too.
Some powders also have vitamin C along with collagen, which helps add structure and firmness to hair, skin, nails, and other connective tissues, he adds.* If you’re looking to give your hair, skin, and nails support, collagen powder may be a better option for youespecially since whey proteins have been linked to breakouts.*
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It Can Support Joint Health*
“Having the building blocks of these tissuesnamely, collagenis vital to the ability to support joints,” says Keatley. So, if you have joint issues or tend to do workouts that put a lot of pressure on your joints, collagen powder might be worth considering.* One 24-week study done on athletes found that those who took collagen supplements experienced less severe joint pain over time.* As for fully restoring damaged cartilage, it’s not clear at this time if your bodies can fully do that , but if it is possible, having adequate collagen levels would be critical, notes Keatley. Just keep in mind that this research is still in the early stages.
What Is Collagen Anyway
Protein is one of three macronutrients your body needs to survive. Collagen is a type of protein that the body produces naturally. We can also get it via supplementsyou know, that powdered stuff you add to your matcha lattes and energy bites made from the bones, skin, and cartilage of animals and fish.
“Collagen makes up approximately 30 percent of the proteins within the human body,” Richter explains. “These are tough and strong structures found all over: in bones, tendons, and ligaments. Collagen is also a part of the connective tissue in the skin that helps firmness, suppleness, and constant renewal of skin cells.”
But those aren’t collagen’s only claims to fame. Richter adds that it has a high concentration of four amino acids, in particular: glycine, proline, hydroxyproline, and arginine. Glycine combines with two other amino acids in the bodyglutamine and cysteineto create glutathione, which Richter says is your body’s most powerful antioxidant.
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Take A Collagen Peptide Supplement
Collagen supplements run the gamut from lotion and topical creams to oral collagen supplements. In our view, here is the easiest, most reliable way to make sure youre getting meaningful amounts of bioavailable collagen: collagen protein powder.
What is collagen powder? Also known as collagen peptides, this supplement makes it easy to get more collagen in your diet. Just mix one or two scoops of collagen powder into your smoothie, Bulletproof Coffee, soup or water.
Choose a powder that comes from grass-fed, pasture-raised, hormone-free cows. We made it easy: Bulletproof Collagen Protein comes from grass-fed cows and is available in Unflavored, Vanilla and Chocolate flavors.
Or you can experience completely new energy with new Bulletproof Complete Daily Energy Collagen Protein. Its made with all nine essential amino acids, MCT oil and a Custom Energy Blend of ginseng, magnesium and cordyceps mushroom, plus 20 grams of collagen protein.
Want a dose of collagen in a delicious, satisfying snack? Try Bulletproof Collagen Protein Bars, made with 11 grams of protein per bar and 2 grams of sugar.
Composition And Digestibility Of The Standard American Diet
The amino acid composition of the standard American diet was obtained from USDAs 10th nationwide survey, the 19941996, 1998 Continuing Survey of Food Intakes by Individuals , which was the most recent to report on the average individual amino acid intake.
The digestibility of the standard American diet was set at 96%, as described in the WHO Technical Report Series 935 .
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Amino Acids In Collagen
Does collagen have amino acids? Of course! Collagen is protein, and amino acids are the building blocks of protein.
So, what amino acids are in collagen? Collagen contains 19 amino acids, including 8 essential amino acids. Of those nineteen, 50% of those amino acids are heavily concentrated in these three:
Hold up. Hydroxyproline? That wasnt an amino acid listed above. What is this? Hydroxyproline is considered a conditionally essential amino acid. It can be made from arginine under the condition you have plenty of arginine.
Heres the key to collagens amino acids.
Hydroxyproline, combined with proline and glycine, form a bioactive peptide and looks like a triple-helix structure. This is what gives collagen its rejuvenating magic to build and repair our connective tissue!
Just how magical?
This combo of amino acids are found nowhere else in the edible world!Dr. Cate, M.D.
The Benefits Of Organic Whey Protein Concentrate
- Glutathione production: Glutathione is your bodys stress-busting, immune-boosting super antioxidant. Whey protein can help increase glutathione levels in your body, combating inflammation and the negative effects of stress.
- Stable blood sugar: Whey protein can decrease the effects of carbohydrates on your blood sugar. This will keep your energy from going up and down, and also keep cravings in check.
- Post-workout recovery: Whey protein absorbs quickly and is rich in branched-chain amino acids , a special collection of amino acids that
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Collagen Protein Vs Whey: Which Fits Your Needs
- 5 minute read
Whey protein is one of the highest-quality proteins of all time, and its backed by more sports nutrition studies than any other protein.
But collagen protein powder has unique benefits no other protein offersnot even whey.
Is one better than the other? The answer depends on your needs and goals.
If youre having trouble deciding which protein to take, or dont understand the benefits of collagen or whey, this guide will teach you:
- The nutrition facts and amino acid content of both types of protein.
- What research says about the health and performance benefits of both collagen and whey.
- Whether collagen supplements can replace whey protein.
- If you can use collagen peptides to build muscle or not.
Well start with a direct comparison of collagen vs. whey protein and all the reasons you might decide to take one or the other.
How To Use Vital Proteins Collagen
Vital Proteins collagen contains 18 amino acids, including 8 out of 9 essential amino acids. It is characterized by the predominance of glycine, proline and hydroxyproline, which represent about 50% of the total amino acid content. Glycine and proline concentration is 10 to 20 times higher than in other proteins. This very specific composition of amino acids, provides Vital Proteins collagen with nutritional functional properties that can not be found with other protein sources.
When it comes to adding our ingestible collagen to your diet, VP fans love adding a scoop of our collagen powder to their morning coffee or smoothie. Our Collagen Peptides, in particular, is super versatile because it’s unflavored and odorless. It’s also easily digested and soluble in cold or hot liquids and two scoops a day is all you need. And while adding to your favorite beverage is a go-to for many, we also have a wide array collagen recipes to supplement your wellness journey.
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Collagen Powder Is A Protein Powder
Hands up if you had no idea that collagen powder IS a protein powder!
And keep your hands up if you didnt know that it also has an incredibly high concentration of protein peptides, full of amino acids plus is super gentle on the gut.
Well, dont worry. Youre not alone.
So many people make the mistake of assuming collagen is exclusively a beauty enhancer used by women for great skin, hair and nails or that its something injected into the face or lips for anti-ageing effect. Well, whilst thats partially correct, collagen goes way beyond skin-deep, and is actually essential for so much of our bodys health and well-being. In fact, hands up if you didnt know that 30% of all the protein in our bodies is actually collagen. Thats more than any other protein in the human body!
If youre an athlete, a dedicated body-builder or you simply want to optimise your yoga, Pilates or other physical workouts, then jump on the collagen train and dont miss out on the biggest boost you can give your fitness! Dismissing collagen as something thats only for the outside would be doing you, and your workout, a huge disservice. Discover more about collagen here.
What Are The Types Of Collagen
While there are approximately twenty-eight known types of collagen, not all of them are created equal, so you should focus on the five types most commonly found in collagen supplements. Forget the arguments over collagen peptides vs collagen protein for a moment, as those are different forms of collagen, rather than types the five most common of which are:
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Strengthens Bones And Joints
Collagen protein strengthens your joints, making them more resilient. Research shows that taking hydrolyzed collagen reduces joint pain after exercise and boosts the density of your cartilage, making joints more flexible.
A 2008 study found that athletes who took hydrolyzed collagen for six months saw an improvement in joint pain after exercise. Other studies have shown that collagen helps comfort sore back and knees. New evidence suggests that collagen even supports strong bones.
Food Sources And Supplements
Collagen cant be absorbed by the body in its whole form. This means collagen proteins must be broken down into smaller peptides or amino acids before they can be absorbed. Collagen supplements are typically already broken down into peptides of two or three amino acids for the purpose of increasing their bioavailability. These collagen peptides are then absorbed through the gastrointestinal tract. Its important to note that collagen supplements are not regulated by the Food and Drug Administration, and manufacturers dont have to prove that theyre effective or safe before putting them on the market.
In addition to supplements, collagen is found in food, with bone broth being the richest source. Any meat that contains connective tissue is a good source of collagen as well. Since collagen is produced by our bodies from amino acids and cannot be absorbed in its whole form, plant and animal protein sources both can provide the raw materials needed for adequate collagen production.
Interestingly, we are not able to decide where collagen peptides end up in our body. These peptides could be used to create collagen, but they could also be used for other proteins. Our bodies are smart in this waythey prioritize whatever need is most pressing.
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Does Eating More Collagen Build Your Collagen Reserves
Theres no doubt that having ample collagen in your body is important. But the question remains as to whether taking supplements or eating foods that contain collagen translates directly to more collagen in your body. All protein you consume, collagen included, is processed by your body in the same way.
Whether you ingest a collagen supplement or a steak, the body recognizes them as protein and breaks them down into amino acids in the digestive system, Perez says. Theres no guarantee that when you eat collagen, those amino acids will wind up in the skin and produce collagen.
Supplement proponents argue that in order for your body to make more collagen, it needs more of the specific amino acids the body uses to build collagen. How do you get more of those amino acids? By consuming more collagen. Many supplements and collagen-enhanced foods use hydrolyzed collagen .
There is some evidence the body can absorb these and use them to rebuild tissue, says Donald K. Layman, PhD, professor emeritus in the food science and human nutrition department at the University of Illinois in Urbana. Collagen also contains unique levels of glycine, an amino acid that may stimulate growth hormone, improving collagen synthesis.
The Benefits Of Collagen Peptides
- Heat Stability: Collagen peptides dont break down or lose their benefits when heated, so they are perfect for cooking and baking.
- Amino Acids: Collagen peptides are full of a few precious amino acids:
- Glycine and Arginine combine with methionine to make creatine then your muscles use creatine for energy.
- Hydroxyprolinein combination with glycine and arginine, creates collagen in your body, keeping your skin youthful and your joints strong.
- Glutamic acid passes along roughly 40% of all chemical and electrical messages in the brain.
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The Ultimate List Of Collagen Rich Foods
- 7 minute read
Why are collagen-rich foods so beneficial for your body?
Collagen is a special type of protein that makes a big difference in the health and appearance of your hair, skin, nails, and joints.
As you get older, your body slows down collagen production, so youll need to obtain more of this vital nutrient from your diet.
What foods help with collagen production?
And are the health benefits of collagen really worth packing your diet with collagen-rich foods or collagen supplements?
The answers to these questions can be found in this quick guide.
The 3 Groups Of Amino Acids
As I mentioned before, there are 20 amino acids that fall into two main categories essential and nonessential amino acids. The difference is that your body can make nonessential amino acids. Essential amino acids only come from food, primarily animal sources.
In some cases, such as pregnancy, suffering an injury, or chronic stress, your body cannot produce a handful of nonessential amino acids on its own. These amino acids are known as conditionally essential amino acids. Lets take a closer look at the groups of amino acids.
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Is Pea Protein A Complete Protein
Pea protein, by comparison, is a complete protein because it contains all nine essential amino acids. In addition to the tryptophan missing in collagen, pea protein contains the amino acids glycine, proline, hydroxyproline, and arginine that help give structure to skin, hair, nails, bones, and connective tissue, such as ligaments and tendons. While pea protein contains all the amino acids the body needs to get from food, it is low in methionine. Methionine is necessary for liver health and different cell functions.
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When it comes to joint pain, a study published in January 2017 in the journal Applied Physiology, Nutrition, and Metabolism had 139 young adult athletes with knee pain take 5 g of collagen peptides daily for 12 weeks. Compared with a placebo group, the collagen-supplemented group experienced less joint pain during exercise, perhaps because the proteins spurred repair of microinjuries in cartilage, and reduced the inflammation that contributes to discomfort. Along with your skeleton as a whole, theres the potential benefit for bones a study in Nutrients in January 2018 found that post-menopausal women who had age-related reduction in bone mineral density who took 5 g of certain collagen peptides for one year benefited from increased bone formation in the spine and hip.
One of the more surprising benefits may be for your cardiovascular health. According to a small study on healthy adults published in the Journal of Atherosclerosis and Thrombosis in May 2017, participants who consumed a collagen tripeptide for six months had an improvement in cholesterol and arterial stiffness, suggesting that collagen may help reduce the risk of coronary artery disease.
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