Why Is Collagen Classified As A Protein
Protein is a molecule that comprises amino acids joined together by peptide bonds. Therefore, collagen is classified as a protein because it is a molecule of 18 amino acids joined together by these bonds in a very special way. Collagen plays a vital role in the structural support and regeneration of the entire human body, holding all cells and tissues together and ensures skin, cartilage, and bone integrity, elasticity, and renewal. It represents almost 30% of all human protein content.
Protein Dream: Can Eating Collagen Improve Your Skin
Collagen supplements are booming, but there is mixed advice on whether eating the protein offers anything more than a healthy, balanced diet
To fulfil our cultures relentless drive for wrinkle-free skin and an eternal youthful glow, collagen supplements have been gaining more attention, fuelling a booming industry. How well do they work? The short answer: there is evidence that eating collagen may be effective, but experts say we can get what we need through a healthy diet.
Theres no doubt this protein the most abundant in the body is important. Collagen is derived from the Greek word kólla, meaning glue, and makes up around three quarters of the skin. More than skin-deep, collagen provides structure for bodily organs, blood vessels, teeth, bones, cartilage, tendons and ligaments .
As with many other biological assets that youth take for granted, collagen starts waning with age as bodies slow down and produce less of it. This manifests in wrinkles as skin becomes less supple and able to retain its tightness, potentially lowering its other vital functions such as hydration, antioxidant support and immune defence. Lower collagen production can also slow wound healing, which explains why increasing dietary protein can double the recovery rate.
The marketing of collagen supplements is taking people for a ride, a bit
Collagen supplements are a current fad based on little scientific evidence, he says. Fortunately, there is little downside to taking them.
Whats The Difference Between Collagen And Collagen Peptides
Collagen peptides are a special form of collagen in which the protein has already been hydrolyzed. Because peptides are in a fully broken down state, they are able to dissolve easily into most hot or cold liquids. Theyre also much easier to digest and absorb into the body, meaning peptides may be the best and fastest way to reap the gut benefits of collagen.
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The Bottom Line On Using Collagen For Building Muscle
Collagen is an important structural protein in the body whose production decreases with age, which is part of the reason we develop wrinkles, thinning hair, and achy joints.
Supplementing with collagen protein can help reduce signs of aging, decrease joint pain, and improve the quality of your hair, skin, and nails, which is exactly why weve created 1UP Hydrolyzed Collagen Peptides.
However, when it comes to muscle building, collagen is not the best option if youre looking for a protein powder. To support muscle growth and recovery, youll want to use a complete protein. One thats particularly high in leucine.
For that, theres no better option than 1UP Nutritions line of whey protein powders.
So How Will I Know If Collagen Is Working
If you’re taking collagen supplements and not seeing any results, there are a few possibilities. First, it’s important to exercise regularly and eat a healthy diet. Collagen supplements can help you reach your goals, but they won’t work if you don’t make other lifestyle changes as well. Second, be sure to take collagen consistently.
The effects of collagen are usually seen within a few weeks of taking supplements. However, it may take up to two months to see the full effects. Consistency is key when taking collagen supplements. Be sure to take them regularly in order to experience the full benefits.
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The Most Important Types Of Collagen
Type I Collagen: Most of the collagen found in the body is composed of Type I collagen. This type of collagen can be found in the skin, bones, connective tissue, and blood vessels. 14 As a result, this type of collagen is most widely recognized for its anti-aging properties. Deficiencies in Type I collagen are most recognizable by the appearance of sagging skin and wrinkles. 15
Type II Collagen: This type of collagen is recognized for supporting joint health. This is because Type II can be found in much of the elastic cartilage in the body. Additionally, Type II collagen is the most efficiently absorbed type of collagen.
Type III Collagen: Type III is the second most prevalent in the body as it provides structure for muscles, organs, and blood vessels. As such, Type III collagen supports healthy blood clotting as well as aids in muscle growth. 16
Type V Collagen: This type of collagen is found in most intestinal tissue as well as in skin, hair, and the cornea of the eye. However, one of the most important places Type V can be found is in the placenta as it is essential for neonatal development. 17 Becoming deficient in Type V collagen is associated with a decline in eye health and decreased transparency in the cornea, which can impair vision. 18
Amino Acid Profile Of Collagen
Like all proteins, collagen is composed of different amino acids, 19 to be exact.
The amino acids most prevalent in collagen are:
This is noteworthy due to the fact that hydroxyproline is not found abundantly in most foods common to the human diet.
However, the uniqueness of collagens amino acid composition is also its undoing when it comes to building muscle.
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It Can Help Fill You Up
Protein powder contains calories and that can “add to your meal while providing the building blocks for just about everything in your body,” Keatley says. While protein powder shouldn’t be used as a meal replacement, adding it to your food can help you feel fuller longer. “That may decrease snack intake later in the day,” Keatley says.
Peptides Can Keep Bones Healthy
Bone mineral density decreases as you age, especially after menopause, according to the National Osteoporosis Foundation. In a randomized, placebo-controlled, double-blind trial on 102 post-menopausal women, participants who took collagen peptides for one year increased their bone mineral density compared with the control group. Researchers postulated that this was because the collagen stimulated bone formation while slowing down bone loss, per an article in the journal Nutrients in January 2018.
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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.
How Much Collagen Should You Have A Day
Collagen powder is hydrolyzed, which means it has been broken down. Adults should eat between 2.5 and 15 grams of collagen per day to reap the health advantages of this protein.
There is no evidence to suggest that taking more than the recommended amount of collagen is harmful. However, it is always best to consult with a healthcare professional before starting any supplement regimen.
When it comes to collagen, more isn’t necessarily better. Be sure to follow the recommended dosage in order to experience the full benefits of this protein.
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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.
Top 6 Benefits Of Taking Collagen Supplements
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Collagen is the most abundant protein in your body.
It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles (
In recent years, collagen supplements have become popular. Most are hydrolyzed, which means the collagen has been broken down, making it easier for you to absorb.
There are also several foods you can eat to increase your collagen intake, including pork skin and bone broth.
Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health (
Collagen is a major component of your skin.
It plays a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles .
However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness .
In one study, women who took a supplement containing 2.55 grams of collagen for 8 weeks experienced less skin dryness and a significant increase in skin elasticity compared with those who did not take the supplement .
You can buy collagen supplements online.
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Collagen May Help Lessen Joint Aches And Pains
Joint pain can make it difficult to exercise, which can knock you off the path toward your goals. Taking a collagen supplement may help you get back on track. There is some evidence that collagen can be great for supporting connective tissues and improving joint pain after exercise, says Angelone. For instance, one study published in January 2017 in the journal Applied Physiology, Nutrition, and Metabolism found that athletes with knee pain who took 5 g of collagen peptides daily for 12 weeks had less joint pain during exercise compared with a placebo group. Oral collagen may support cartilage repair and may also have an anti-inflammatory effect.
What’s The Best Brand Of Collagen Supplements To Take
We stand byElm & Rye collagen for the best collagen supplements to take. The high quality of this product and its lack of fillers have made it an excellent choice for people with joint pain, arthritis, or other forms of degenerative arthritis.
Collagen is a protein that builds bones, tendons, cartilage, skin, and hair. It helps strengthen bones and joints while improving overall muscular health.
Elm & Rye spends a significant amount of time and money going through products before they’re sent to third-party labs for testing. Then the company makes the findings public so everyone can see them.
You can also get their supplements delivered on a subscription basis so you never run out of your collagen or other important supplements from Elm & Rye.
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How Should You Use Collagen
The top ways to consume more collagen include:
- Drinking real bone broth or using it in collagen recipes like soups.
- Using protein powder made from bone broth in recipes. You can consume bone broth on its own or use it in all sorts of sweet and savory recipes depending on the type of product.
- Taking collagen supplements, such as collagen protein powder or collagen pills.
- Eating a well-rounded diet also helps increase absorption of the collagen peptides you consume. There are many dietary factors that support the formation and use of collagen in the body such as vitamin C, manganese, copper, proline and foods high in antioxidants like anthocyanidins .
When it comes to using collagen supplements, its ideal to choose a formula made from grass-fed, pasture-raised cows and other sources .
Unflavored collagen supplements can be mixed into smoothies, soups or even into baked goods to provide collagens health benefits without adding any taste to your favorite meals.
What About Collagen Peptides
Youve probably encountered the terms collagen peptides, hydrolyzed collagen, collagen hydrolysate and collagen powder. These terms are different names for the same thing: collagen protein powder.
Specifically, the term collagen peptides refers to collagen that has undergone a process called hydrolysis. This process breaks down the amino acids in collagen into smaller molecules, making it easier for your body to absorb.
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Why You Should Not Take Collagen Supplements
Before you start taking collagen supplements, there are a few things you should know. First of all, it’s important to understand that not everyone needs to take collagen supplements. If you have a healthy diet and lifestyle, chances are your body is already producing enough collagen.
Secondly, it’s important to be aware that there are potential side effects associated with collagen supplements. These side effects are usually mild and include digestive issues, such as bloating, gas, and diarrhea.
What Is Collagenand Is It Good For You
Collagen seems to be the nutrition craze du jour. People are adding collagen to coffee, smoothies and more in hopes that it will help promote anti-aging and alleviate wrinkles and arthritis symptoms . Not to mention, collagen can be found in several food sources that you might already eat. But does eating more collagen equate to a healthier you? Here’s a closer look at what collagen is, what collagen does and whether you should give it a try.
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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.
Helps Strengthen Bones & Joints
What about the pain-relief claim that collagen can help with joint pain from conditions like arthritis, including psoriatic arthritis and osteoarthritis? “The studies on collagen supplementation show that it can replace the synovial fluids between the joints and help repair and build cartilage,” states Danielle Omar, M.S., RD, of Food Confidence. “This helps to reduce joint pain and stiffness and may help treat conditions like osteoarthritis.” The research suggests that hydrolyzed collagen is absorbed intestinally and then accumulates in the cartilage, helping with pain relief for those suffering from arthritis.
Another study, performed on healthy athletes at Penn State University, investigated the effects of collagen ingestion on the prevention of activity-related joint pain in athletes. The researchers found that after 24 weeks of liquid supplementation with 10 grams of collagen, athletes felt less joint pain at rest, and when walking, standing and lifting. These results suggest that collagen supplementation may prevent joint deterioration in healthy athletes. Another more recent literature review also echoes the findings that collagen is good for bone health.
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It May Slow Cancer Growth
Early studies on animals and human cells indicate that gelatin may slow the growth of certain cancers.
In a study on human cancer cells in test tubes, gelatin from pig skin reduced growth in cells from stomach cancer, colon cancer and leukemia (
Moreover, a study in living mice found that tumor size was 5075% less in animals that had been fed a high-glycine diet .
That being said, this needs to be researched a lot more before any recommendations can be made.
Preliminary research suggests that the amino acids in gelatin may help improve sleep quality, lower blood sugar levels and protect your gut.
It Can Support Bone Health*
This may be more beneficial for women than men. “Studies have shown that women who take collagen have lower levels of the hormones that promote bone breakdown as compared to those only taking calcium supplementation,” Keatley says.* These same women also had better bone mineral density, which is the amount of bone mineral in bone tissue.*
Taking collagen can help provide your body with more amino acids that are needed to repair your bones, among other things, Matheny says.* “There are, of course, many other nutritional factors involved, but by taking collagen, you are ensuring that the amino acid component of the reactions and physiological processes required is met and not limited,” he says.*
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