Understanding Collagen: The Essential Protein for Your Body

Collagen is a vital protein found in the human body, constituting approximately 30% of your body's total protein content. It is composed of long chains of amino acids, forming a structural framework that provides support for connective tissues throughout the body. Its rigid structure makes collagen particularly well-suited for forming skin, tendons, bones, and ligaments.

If you've been taking collagen supplements for some time without experiencing noticeable improvements, it may be beneficial to undergo a blood test. A deficiency in essential nutrients such as vitamin C, zinc, copper, and manganese could hinder the formation of collagen and its amino acid structure.

The Role of Collagen in Your Body

Collagen plays a crucial role in providing strength, structure, and support throughout your body. As we age, our bodies produce less collagen, and the existing collagen begins to break down at a faster rate. This decline can lead to various signs of aging and reduced physical resilience.

Types of Collagen

There are several types of collagen, each serving unique functions within the body:

Type I: Comprises 90% of your body's collagen, providing structure to skin, bones, tendons, and ligaments.

Type II: Offers support to joints and is found in elastic cartilage.

Type III: Present in muscles, arteries, and organs.

Type IV: Located in the layers of your skin.

Type V: Found in the eyes, skin, hair, and placenta.

Why Should You Increase Your Collagen Intake?

Boosting your collagen intake can help maintain the strength and integrity of your skin, tendons, bones, and ligaments. Consider increasing your collagen consumption if you experience any of the following signs:

Wrinkled, crepey, or sagging skin

Hollowing around your eyes and face

Shrinking or weakening muscles with accompanying aches

Reduced flexibility in tendons and ligaments, resulting in stiffness

Joint pain or symptoms of osteoarthritis

Loss of mobility due to joint damage or stiffness

Issues with your gastrointestinal (GI) tract

Problems with blood circulation

Note: This information is not a substitute for professional medical advice. Always consult your doctor if you have concerns about your health.

Foods That Support Collagen Production

To naturally boost your collagen levels, consider incorporating the following foods into your diet:

Bone broth

Chicken skin

Fish and shellfish

Eggs

Dark leafy greens

Berries

Nuts and seeds

Citrus fruits

What to Look for When Buying Collagen Supplements

When purchasing collagen supplements, keep the following tips in mind:

Source: Look for supplements derived from high-quality sources, such as grass-fed bovine, wild-caught fish, or free-range chicken.

Types of Collagen: Ensure the supplement contains the specific types of collagen that meet your health needs (e.g., Type I and III for skin, Type II for joints).

Additional Ingredients: Check for added vitamins and minerals that support collagen production, such as vitamin C, zinc, and hyaluronic acid.

Form: Collagen supplements come in various forms, including powders, capsules, and liquids. Choose the one that best fits your lifestyle and preferences.

Brand Reputation: Opt for reputable brands with positive reviews and transparency regarding their sourcing and manufacturing processes.

Books and Articles

• Gajjar, M., 2020. The Science of Collagen: Structural Insights and Applications. London: Academic Press.

• Moini, J., and Piranian, K., 2021. Nutrients and Their Role in Collagen Production. Oxford: Elsevier.

Online Sources

• British Nutrition Foundation, 2024. Collagen and Health: Nutritional Insights. [online] Available at: https://www.nutrition.org.uk/collagen-health [Accessed 24 October 2024].

• National Health Service (NHS), 2024. Understanding the Role of Collagen in the Human Body. [online] Available at: https://www.nhs.uk/conditions/collagen-overview [Accessed 24 October 2024].

• WebMD, 2024. Collagen Supplements: Do They Work?. [online] Available at: https://www.webmd.com/beauty/collagen-benefits [Accessed 24 October 2024].

Research Papers

• Liu, X., and Lim, H., 2022. "Nutritional Support for Collagen Synthesis: A Review". Journal of Nutritional Biochemistry, 45, pp.123-134.

• Zhang, Y., et al., 2023. "Collagen Dynamics in Human Ageing". The Lancet Nutrition, 58(2), pp.89-95.

Other Resources

• World Health Organisation (WHO), 2024. Nutritional Guidelines on Micronutrients Supporting Collagen. [online] Available at: https://www.who.int/nutrition/collagen-guidelines [Accessed 24 October 2024].