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
https://www.optimizenutrition.ca/vitamins-health/north-coast-naturals-boosted-marine-collagen-250g-unflavoured/
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/