Collagen is often called the "glue" that holds the body together, and for good reason. This vital protein forms the structural foundation of our skin, joints, bones, and connective tissues. While our bodies produce collagen naturally, factors like aging, stress, and diet can deplete its levels, leading to visible signs of aging, reduced mobility, and other health challenges. By understanding the types of collagen, its benefits, and how to incorporate it into your routine, you can support your body's natural processes for maintaining strength, elasticity, and overall vitality.
Collagen is the most abundant protein in the human body, making up around 30% of the total protein content. It acts as a structural protein, providing strength and flexibility to tissues such as skin, cartilage, and ligaments. Collagen production naturally declines by about 1-2% each year after the age of 20, which is why focusing on a well-balanced diet that gives your body the building blocks it needs to naturally produce collagen and additional supplementation, can be beneficial to maintaining optimal health.
Collagen isn't a one-size-fits-all protein. There are over 20 types of collagen that have been identified, each vary in structure, composition and function within the body but there are five main types. The most commonly discussed types include:
Type II: Primarily found in cartilage, it supports joint health and mobility
Type III: 2nd most abundant collagen in the body and a major structural component in the skin, muscles, and blood vessel
Type IV: Found in layers of the skin playing an important role in filtration and tissue support
Type V: Important for tissue formation and joint health, these are found in smaller amounts in the body in the cornea of your eyes, some layers of the skin, hair and placenta
Collagen differs from other proteins in its amino acid profile. While it's not classified as a complete protein because it lacks all nine essential amino acids, it is particularly rich in glycine, proline, and hydroxyproline—key amino acids for building and repairing connective tissues. Collagen is most effective as a supplement when combined with a diet that includes other complete protein sources, ensuring all essential amino acids are available to the body.
While often most commonly known for its beauty-related properties, there is emerging research on 7 Big Benefits of Consuming Collagen that can positively affect your health, wellness, and longevity including:
Hair, Skin, and Nails: Collagen promotes healthier, more hydrated skin, it helps to reduce the appearance of wrinkles, and strengthens hair and nails, minimizing breakage
Joint Health: Type II collagen helps cushion joints, this may reduce stiffness and improve mobility. This makes it essential for those with active lifestyles or age-related joint concerns
Bone Health: Collagen contributes to maintaining bone density and strength, working synergistically with minerals like calcium to support overall skeletal integrity
Heart Health: Collagen plays a role in maintaining the elasticity and strength of blood vessels, promoting better circulation and reducing cardiovascular strain
Gut Health: Collagen helps support the lining of the digestive tract, reinforcing the gut barrier and reducing digestive discomfort
Weight Management: As a protein, collagen may promote satiety, helping with appetite control and supporting lean muscle mass, which aids in a healthy metabolism
Brain Health: Collagen's amino acids, particularly glycine, have been shown to support cognitive function and promote a calming effect, benefiting mental clarity and focus
While your body can't absorb collagen in its complete form, it breaks down collagen-rich proteins into amino acids during digestion. This means that consuming collagen-rich foods doesn't directly raise collagen levels, but provides essential building blocks for your body to produce its own. Certain foods offer key nutrients, including the amino acids proline and glycine, as well as vitamin C, zinc, and copper, all of which foster the body's natural production of collagen.
Top foods rich in these amino acids as well as nutrients that support collagen production include:
Vitamin C: Found in citrus based foods, brightly colored berries, kiwi, bell peppers, broccoli, Brussels sprouts, and potatoes, vitamin C is essential for collagen production and repair
Proline: Rich sources include mushrooms, cabbage, asparagus, fish and egg whites
Glycine: This amino acid is most abundant in animal foods including beef, turkey, chicken and skin-on-fish like salmon. Smaller amounts can also be found in plant-based foods like legumes (soybeans, lentils), spinach, kale, and pumpkin seeds
Copper: Liver, lobster, oysters, shiitake mushrooms, nuts, seeds, leafy greens, tofu, and dark chocolate provide this vital mineral
Zinc: Found in oysters, red meat, poultry, beans and legumes, nuts, broccoli, leafy greens, whole grains, zinc is another key player in supporting collagen synthesis
Modern lifestyles often lack sufficient dietary collagen due to reduced consumption of collagen-rich foods. While incorporating these foods can support collagen levels, the concentration may not be sufficient enough to address significant declines and provide adequate amounts, making a high-quality well-rounded Collagen Support supplement a simple yet effective addition. For best results, always look for a product that undergoes rigorous testing for purity and is free from contaminants.
Incorporating a collagen powder into your daily wellness routine is both simple and enjoyable. The versatility of a flavorless powder allows you to seamlessly add it to a variety of meals and drinks:
Warm Beverages: Mix a serving into your cup of coffee or protein infused hot-chocolate for an easy boost
Smoothies: Simply add it to your favourite smoothie with frozen berries, frozen greens, an all-in-one protein powder with essential nutrients and additional benefits for a nutritious start to your day
Baked Goods: Incorporate collagen into recipes like pancakes or muffins for an added health benefit
Soups and Broths: Enhance homemade soups or bone broth with collagen powder for added flavor and nourishment
Collagen plays a crucial role in supporting the body's structural framework, from radiant skin and strong joints to heart and brain health. While dietary sources provide some benefits, supplementation can offer targeted support for maintaining collagen levels as we age. Incorporating a high-quality unflavored collagen support powder into your routine is an effective way to promote overall vitality, ensuring your body remains resilient and healthy over time.
Collagen has become increasingly popular and for good reason. It has been clinically proven to improve your hair, skin, nails, muscles, joints, and more. If you are unsure on which collagen is right for you, take a listen to this podcast to learn more about what type of collagen is best.
