09/16/2022
!!!The hot topic of COLLAGEN!!!
I jumped into this topic quit a while back and to be honest forgot all about it! Until I was baking this morning (I add two scoops into my protein muffins).
What is collagen?
Collagen is a protein essential to health and function of connective tissues. Its main biological role is to provide structural framework for tissues throughout the body. Collagen makes up 1/3 protein in the human body.
Types of Collagen:
There are 5 main types of collagen in the human body.
Type 1: Bones, Ligaments, tendons, skin. It is very capable of being stretched
Type 2: Forms fibrous structures, cartilage, less organized than type 1.
Type 3: Skin, muscle, blood vessels. Very important for platelets, blood clotting.
Type 4: “basement membrane sheet like structure”. Collagen cells surround different tissues. Support & filtration.
Type 5: Hair and nails.
Why take collagen?
The body starts to lose collagen around 18-29 years of age. After 40 years, the human body can lose around 1% per year. Around 80 years of age, the collagen production in the entire body can decrease by 75% overall in comparison to young adults.
How can you get/take collagen?
Natural Collagen- Lean meat, Bone Broth, Fish (Type 1 only, lowest molecular weight so absorbed the best), Egg Whites
Supplements- Native & Hydrolyzed. All collagen can come in native and hydrolyzed (collagen peptide) form but only Type 2 is good to take in peptide & native because all the others you will not get the benefit.
Native: Whole collagen molecule. Has the highest molecular weight. Primarily 3 Amino Acids (Proline, hydroxyproline, glycine). Made up of 3 very long chains of tightly twisted amino acids that give it strength BUT too large to cross the large intestinal wall- therefore not absorbed. This does not mean it is not beneficial though. It has an immune response, so it binds to specific immune cells that then signals to greater immune system to stop attacking the body’s own Type 2 collagen. It helps cartilage destruction, so it is beneficial for osteoarthritis or any bone/joint inflammation.
Hydrolyzed: Collagen peptides. Shorter chains of amino acids derived from whole collagen. It can be absorbed through the intestinal wall into the bloodstream. Small peptides are shuttled to different tissues where cells will build peptides into full length collagen helix to repair skin, bone, joints or the cells can use the AA directly for energy.
Is there a vegan collagen?
NO- there is NO VEGAN COLLAGEN on the market yet. Collagen is a component of the structure tissue in animal products that is not found in plants. If your product states “vegan collagen” they’re lying!!!! There is however vegan collagen BOOSTERS and this is more likely what your product has in it (but because they lied on the label, I wouldn’t be trusting that company!).
Some boosters that are essential in natural collagen production are:
Pre or probiotic fiber to enhance gut microbiome, vitamin C, zinc, copper, Amino Acids, Silicia, antioxidants. Vitamin C with chain of AA (lysine, proline, arginine, hydroxyproline) are essential for collagen production.
Food sources that increase your collagen production: citrus fruit, leafy greens, nuts, seeds, spirulina. For vegetarians- egg shell membrane & vitamin C together.
Does collagen protein count towards your total daily protein intake?
No it does not. Collagen is what we call an incomplete protein. Is has a different set of amino acids (AA) and lacks the essential amino acids (EAA) needed for MPS (muscle protein synthesize).
How do I decide what “Type” of collagen to take? And how much?
First- you have to identify WHY you are taking collage? (Is it for cartilage, joints, bone, ligaments, tendons, hair, skin, nails…?)
Secondly- Choose the type that is specific to your needs- Type 1,2,3 and the form that coincides (Native or Peptide).
Third- How much should I take? The least amount the younger you are and increase daily dose as you age. Note that typically the dosage listed on your bottle will be the MAX amount, and typically you do not need that much- so save your money and make your product last longer!!!!
If you are taking for degenerative issues (or bone/joint inflammation), daily dose is 1-10 grams Type 2 native collagen for 6 months for max benefit. You can stack native & peptides to signal specific cartilage production.
If you are taking for skin, hair, tendons, ligaments, soft tissue etc… daily dose is 2.5-10 grams Type 1 & 3 peptides for 8-12 weeks for max benefits.
Also, myth buster….THERE IS NO DIFFERENCE BETWEEN LIQUID & POWDER FORM when it comes to absorption. The difference is in the molecular weight of the molecules. Fish is a much smaller molecule (type 1) and it will be more easily/quicker absorbed. Boivin (type 1 & 3) is also small- bone broth is very good!
Lastly- is collagen safe for pregnant women?
YES- It can be used & good for tissue repair postpartum. Just ensure that it is a clean, organic source.
