Summary: Collagen, the body’s most abundant protein, is crucial for maintaining skin, joint, and overall health. Incorporating collagen-rich foods and supplements can support vitality and combat signs of aging, making it a key ingredient in the quest for graceful aging.
- What is Collagen?
- Types of Collagen?
- Sources of Collagen
- Exploring Non-Animal Sources of Collagen
- The Benefits of Supplementing with Collagen Peptides
- Practical Uses and Incorporation
- Considerations
Knee pain in my late 30s wasn’t normal, and I wasn’t going to accept it. When my left knee started giving out during runs, I refused to let it sideline me. My workouts are non-negotiable – they keep me sane and balanced.
For those who know me, they know I research everything. It’s not to be annoying or to act like a know-it-all. It’s about me. I love learning about my mind and body and finding ways to help myself feel and look amazing. With all the resources available to us these days, I firmly believe it’s ignorant to say, “Oh, I didn’t know about that, so I’ll continue feeling like shit.” Most of us carry around a mini computer that we use for the dumbest reasons – so why not source some useful info instead?
Anyway, as I was reading through online papers and articles (trying to understand PubMed journal data), collagen kept popping up in most of my searches. Not the cosmetic filler stuff, but the protein our bodies produce less of as we age. I also looked into ways to stretch and strengthen my knee and leg muscles to support my workouts. That helped a bit, but this collagen thing was really interesting.
Intrigued by the concept, I mentioned collagen to my friend who is a Physician Assistant. Her response? “It won’t hurt to try.” Um, thanks, I guess? My doctor, however, said she thinks it’s a healthy addition to any diet, so that was the green light I needed.
I started with bone broth since that felt “safest” in my mind. I could gauge how my body would tolerate it and tweak or stop if needed. Well, holy shit – within a month, my knee pain was literally gone. I still use a knee brace just to protect it, but honestly, I don’t think I need it anymore. Placebo1 effect? Maybe. But I was back to running up those awesome hills, feeling stronger than ever.
I also started drinking collagen-infused Matcha (hello, new obsession). It’s so delicious! I love it hot and cold. Yum. The best part? Glowing skin, shinier hair, and stronger nails. Ladies, I’m not blowing smoke up your ass. Family and friends kept complimenting me. When I told them to try bone broth, they looked at me like, “Gross, no thanks,” and I was like, “Okay, your loss.”
Here’s my take: aging is inevitable, but feeling (and looking) old is optional. Collagen worked for me, but everyone’s different. Do your research, talk to your doc, and see if it helps you out. Because life’s too short for creaky knees and dull skin.
What is Collagen?
Collagen is the most abundant protein2 in the human body, making up 30% of the total protein content3. Think of it as the glue that holds everything together—your skin, muscles, tendons, ligaments, and even your teeth.
As we age, our collagen production declines, typically starting in our late 20s4. However, a bunch of external factors can quicken this decline, including:
- Excessive sun exposure
- Smoking
- Poor diet
- Chronic Stress
- Lack of exercise
- Excessive alcohol consumption
When collagen levels start to drop, the body’s tissues and structures begin to weaken and degrade. This shows in various ways:
- Skin losing elasticity, leading to wrinkles and sagging
- Stiffer joints that ache more often
- Fragile bones prone to fractures
- Weaker muscles and tendons
- Brittle hair and nails
Types of Collagen?
There are at least 29 different types of collagen5; but let’s focus on the big players: Types I, II, III, IV, and V6. Each type has a unique role in your body, much like the personalities in your friend group.
Type I: The overachiever, making up 90% of your collagen. It keeps your skin taut and your bones strong.
Type II: The athlete, focused on joint health and flexibility. If you’re active, this is your go-to.
Type III: The unsung hero, maintaining the integrity of your muscles and blood vessels.
Types IV and V: The glue that holds it all together, ensuring your collagen structure stays intact.
Sources of Collagen
Incorporating collagen into your diet is easier than you think. Here are some excellent sources:
- Bone Broth: Packed with collagen, it’s made by simmering animal bones. You can find pre-made options at most grocery stores.
- Animal Skin and Connective Tissues: Chicken skin, pork rinds, and gelatin are all collagen-rich.
- Fish and Shellfish: Sardines and salmon are excellent sources.
- Egg Whites: A versatile addition that contains small amounts of collagen.
- Citrus Fruits: These are not direct sources, but they’re loaded with vitamin C, which supports collagen production.
- Leafy Greens: Spinach and kale are full of nutrients that promote collagen synthesis.
- Carrots: Rich in beta-carotene, they help slow collagen breakdown and improve skin elasticity.
Exploring Non-Animal Sources of Collagen: What Are the Options?
Finding vegan collagen alternatives can be tricky, but there are options in development. Eating a balanced diet with plenty of fruits, veggies, and plant-based proteins can also help your body produce more collagen naturally.
The Benefits of Supplementing with Collagen Peptides
Collagen peptides7, also known as hydrolyzed collagen, are derived from various sources, such as bovine (cow), marine (fish), or poultry. These peptides are formed when the long chains of collagen proteins are broken down into shorter chains or individual amino acids, making them easier for the body to absorb and utilize.
Studies8 have shown promising results regarding the effectiveness of collagen peptides and supplements:
- Youthful Skin: Collagen is essential for skin elasticity and hydration. Supplementing can help combat visible signs of aging.
- Stronger Joints: Collagen cushions and lubricates joints, reducing discomfort and improving flexibility.
- Healthier Bones and Muscles: Maintaining collagen levels supports bone density and muscle recovery, especially for postmenopausal women.
- Improved Gut Health: Collagen can soothe the digestive tract, promoting better nutrient absorption.
- Thicker Hair and Nails: Collagen strengthens the proteins that make up your hair and nails.
Practical Uses and Incorporation
Incorporating collagen into your daily routine can be simple and enjoyable. Here are some ideas:
- Start your day with a warm mug of bone broth or collagen-infused coffee or tea.
- Add chicken skin or pork rinds to salads or use them as a crunchy topping for soups and stews.
- Incorporate egg whites into your breakfast omelets or smoothies. Make a yummy egg white wrap. Quick and simple!
- Enjoy a refreshing citrus salad or squeeze fresh lemon or lime juice over your meals. Making salad dressing with citrus is so easy, too!
- Sauté leafy greens with garlic and olive oil as a side dish, or add them to your favorite protein dishes.
- Experiment with gelatin-based desserts like homemade gummies or delicious panna cotta.
Considerations
While many studies show promising results, collagen’s effectiveness can vary from person to person. What works for one may not work for another. Before starting any new regimen, including collagen, consult with a healthcare professional to ensure it aligns with your unique health needs.
Listen to your body. If you experience any unusual symptoms after starting collagen, stop using it and seek medical advice. Your well-being should always come first. By being mindful and informed, you can confidently navigate the world of collagen supplementation.
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Sources
- https://www.webmd.com/pain-management/what-is-the-placebo-effect ↩︎
- Deshmukh SN, Dive AM, Moharil R, Munde P. Enigmatic insight into collagen. J Oral Maxillofac Pathol. 2016 May-Aug;20(2):276-83. doi: 10.4103/0973-029X.185932. PMID: 27601823; PMCID: PMC4989561. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989561/ ↩︎
- Deshmukh SN, Dive AM, Moharil R, Munde P. Enigmatic insight into collagen. J Oral Maxillofac Pathol. 2016 May-Aug;20(2):276-83. doi: 10.4103/0973-029X.185932. PMID: 27601823; PMCID: PMC4989561. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989561/ ↩︎
- Marcos-Garcés V, Molina Aguilar P, Bea Serrano C, García Bustos V, Benavent Seguí J, Ferrández Izquierdo A, Ruiz-Saurí A. Age-related dermal collagen changes during development, maturation and ageing – a morphometric and comparative study. J Anat. 2014 Jul;225(1):98-108. doi: 10.1111/joa.12186. Epub 2014 Apr 23. PMID: 24754576; PMCID: PMC4089350. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089350/ ↩︎
- Shenoy M, Abdul NS, Qamar Z, Bahri BMA, Al Ghalayini KZK, Kakti A. Collagen Structure, Synthesis, and Its Applications: A Systematic Review. Cureus. 2022 May 9;14(5):e24856. doi: 10.7759/cureus.24856. PMID: 35702467; PMCID: PMC9177216. Collagen Structure, Synthesis, and Its Applications: A Systematic Review – PMC (nih.gov) ↩︎
- https://my.clevelandclinic.org/health/articles/23089-collagen ↩︎
- https://www.webmd.com/vitamins/ai/ingredientmono-1606/collagen-peptides ↩︎
- Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015 Dec;14(4):291-301. doi: 10.1111/jocd.12174. Epub 2015 Sep 12. PMID: 26362110. https://pubmed.ncbi.nlm.nih.gov/26362110/ ↩︎