Collagen supplements are becoming increasingly popular among the wellness industry. It is marketed for improving the health of hair, skin, nails, muscles, bones, cartilage, and all things related to aging.
What is Collagen?
Collagen is the most abundant protein in the human body as it is found in skin, muscle, cartilage, tendons, bones, organs – essentially every part of the body. Of all the proteins in the body, collagen makes up one third. It is necessary in the structure of all parts of the body. It helps to maintain skin elasticity, healthy joints, bone mineral density, muscle mass and much more. Collagen can only be sourced from animals so although they would benefit greatly, for those following a strict plant-based diet it may not be appropriate.
Types of Collagen
There are actually 28 known types of collagen, but for this article we will only discuss the 3found most in supplements.
Type 1: Type 1 collagen is most notable for its anti-aging properties.Up to 90 percent of your body’s collagen is type 1 collagen. Type I collagen fibers can be found in the skin and bones and blood vessel walls, as well as connective tissue andfibrous cartilage. Of all types of collagen,type 1 best minimizes wrinkles and improves the skin’s health and hydration.
Type 2: Type 2 collagen is less prevalent in the body however it is still extremely important as it is the main component of cartilage. This form is specifically important to those who are very active or experience joint pain.
Type 3: Type 3 Collagen is found in large quantities in your intestines, muscles, blood vessels, and the uterus. It’s most often used with type I collagen for gut healing and to improve skin elasticity and hydration. It also plays a role in reducing inflammation.
Why should you take a collagen supplement?
Collagen is constantly being synthesized in the body by breaking down dietary protein into amino acids.However, as you age – generally after the age of 25 – the production naturally begins todecline. Other factors can impair the production such as certain medical conditions, oxidative stress due to smoking and/or other toxins, too much sun exposure, or simply a poor diet lacking adequate nutrients. Some of the many benefits of supplementing with collagen include:
· Supports Healthy Brain Function
· Promotes Heart Health
· Supports Healthy Gut Function
· Eases Joint Pain
· Improves Bone Mineral Density
· Improves the health of hair, skin and nails
· Helps maintain muscle mass
· Aids with healing of wounds and injuries
How to Improve Collagen Production Without Consuming Animal Products?
As mentioned above, collagen supplements are always sourced from animals. However, this does not mean that you are doomed if you are a Vegan!
The precursors (meaning the substances needed for production) are the amino acids proline and glycine, as well as vitamin C. This means by eating foods high in these nutrients you will help your body keep synthesizing collagen. A few good examples are soy proteins (tofu or tempeh), broccoli, cabbage, asparagus, mushrooms, bell peppers, citrus fruits, and berries.
For pescatarians, there are marine collagen supplements available too, which can often be absorbed better than the bovine forms due to the smaller particle size.
Best Collagen Supplements
North Coast Naturals Marine Collagen
CanPrev Full Spectrum Collagen
https://www.optimizenutrition.ca/sports-nutrition/canprev-collagen-full-spectrum-powder-250g/
CanPrevJoint and Cartilage Collagen
https://www.optimizenutrition.ca/vitamins-health/canprev-collagen-joint-cartilage-powder-250g/
CanPrevBeauty Collagen
https://www.optimizenutrition.ca/sports-nutrition/canprev-collagen-beauty-powder-300g/
Written by Hayley Dickenson, Registered Holistic Nutritionist (RHN)
Original Source: https://www.optimizenutrition.ca/blog/benefits-of-collagen-supplements/
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