Everything You Need to Know About Collagen and its Types
Updated: Jan 14, 2022
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What is collagen, and why do people use it?
Where is collagen found?
Importance of collagen
Different types of collagen
Collagen type 1
Collagen type 2
Collagen type 3
Collagen Type One And Three
Health benefits of collagen 1 and 3
Improves skin health
Reduces joint aches and pains
Strengthens hair and nails
Factors contributing to the loss of collagen
How can I add collagen to my diet?
Foods
Supplements
The best collagen supplement
What is Collagen, and why do people use it?
Collagen is a protein made up of amino-acids and is the most abundant protein in the human (and mammalian) body making up approximately 30% of all protein mass. There are over 20 types of collagen in the body with many functions. Collagen types can vary in size from 600 to 3000 amino acids. Found in bones, tendons, skin, lung and blood vessels, collagen provides structural strength to the body. Although found abundantly in the body, endogenous collagen - formed inside the body- begins to decrease with age. The slow production of collagen causes loss of skin elasticity, leading to wrinkles in the skin. The decreased production of collagen also affects bone & joint health, as well as the speed of wound healing causing wounds to require a longer period of time to heal.
Where to Find Collagen
Exogenous collagen - collagen which comes from an outside source such as diet and supplements can add the building blocks of protein to the body, helping with the formation of endogenous collagen. A great way to promote collagen formation is to consume foods rich in amino-acids such as chicken, eggs, fish, and meat. Another way to obtain amino-acids is by taking collagen peptide supplements. Promoting collagen production can help with longevity, long-term body maintenance, joint health, and skin elasticity helping to stay fit and look rejuvenated.
Collagen production begins in the cells by combining amino acids (building blocks of protein) found in food or supplements. Collagen 10 grams production requires the amino-acid Glycine and usually Proline, and hydroxyproline. Proline can be found in cabbage, mushrooms, asparagus, and egg white and Glycine found in red meat, poultry, and sesame seeds among others.
(found in lentils and cocoa powder). It is noteworthy to mention the importance of Vitamin C (ascorbic acid) in the production of collagen. Vitamin C acts as cofactor (a substance crucial to activity of enzymes) during the production of collagen. Vitamin C deficiency can cause abnormal collagen production resulting in diseases such as scurvy.
Exogenous collagen - collagen which comes from an outside source such as diet and supplements – can help add collagen peptides to the body, helping with the formation of endogenous collagen. Taking collagen peptides can help with longevity and long-term body maintenance promoting joint health, skin elasticity helping to stay fit and look rejuvenated.
Importance of Collagen
Collagen is not only beneficial for your body but is also necessary for maintaining good health. Fourteen grams of collagen contains 50 calories and 12 grams of protein. Collagen 10 grams appears to be safe and effective. Collagen protein does not contain any carbohydrates, fibers, proteins, and sugar. Collagen is important because it makes up many crucial parts of your body.
Collagen 10 grams plays an important role in making bones stronger, maintaining hydrated skin, nail strength, and skin elasticity. Collagen also promotes joint health and may be beneficial for those managing osteoarthritis. In a nutshell, collagen plays an important role in keeping healthy and promoting longevity.
Different Types of Collagen
The family of collagens comprise of more than 20 types of collagen. However 80 to 90 percent of the collagen in the human body belongs to the types I (one), II (two), and III (three). These three types of collagen are discussed below.
Collagen Type I
Collagen type I (one) is the most abundant collagen and is a key structural component of several tissues. Type I (one) collagen is a fibrillar type of collagen and has the highest tensile strength of all collagens. Collagen type I (one) is found in skin, blood vessels, tendons and ligaments. Natural foods rich in collagen type I (one) are beef or beef broth, pork meat, fish, and eggshell membranes.
Collagen type I (one) is most commonly used in managing healthy skin, hair, and nails. Collagen 10 grams, It also plays an important role in osteoarthritis as collagen is important for the construction of bone. Osteoarthritis is a degenerative disease where the cartilage in the joint breaks gradually due to injury, or wear and tear slowing advancing to expose underlying bone. collagen from diet of supplementation, along with lifestyle changes can help with maintaining joint health in the long term. Collagen type one and three are important constituents of skin.
Collagen Type II
Slightly smaller than type I, collagen type II is the major collagen found in cartilage in joints. along with proteoglycans, it forms rigid large molecules allowing for strong and compressible substance. This allows joints to absorb shocks inherent to joint function.
Collagen type II is important for management of joint injuries as it is an important component of hyaline cartilage (cartilage found in joints). It is essential for joint cartilage healing and general maintenance.
It is synthesized in the body and can be consumed from foods from our diet. Examples of foods rich in collagen type II (two) are garlic, berries, chicken, and shellfish. It is also available in a wide verity of supplements in the form of powder of capsules.
Collagen Type III
Collagen type III (three) is a homotrimer protein composed of three identical peptide chains named as alpha 1 chain of collagen type III. Collagen type one and three are usually found alongside each other. Collagen type III is fibrillar forming collagen and is expressed in early embryos throughout embryogenesis. The foods that are rich in collagen type 3 are bone broth, fish with the skin on, chicken, etc.
In adults collagen type III plays a vital role in internal organs and skin. Collagen type III acts as a major structural component in hollow organs like blood vessels, bowel, and uterus. It acts as an important signaling molecule in wound healing and also interacts with platelets for blood clotting.
Collagen Type One And Three
The most ubiquitous type of Collagen in our body are Collagen type one and three. For strong bones, hair, and nails, people use collagen one. The same happens with Collagen three. Collagen type one and three are the abundantly found collagen types within our bodies. They are beneficial for the promotion of skin, nails, hair, and bone health. By increasing the flexibility of the skin, these types of collagen lessen wrinkles and put a glow on one’s skin. They might also revive the production of amino acids and revitalize healthy hair.
Are Collagen Supplements Good For You
Benefits of Collagen 1 and 3
We already established collagen to be the most abundant protein in the body. It is used to connect tissues that make up several body parts including ligaments, skin, tendons, muscles, etc. Collagen plays a big part in improving skin health keeping it firm, structuring it, and strengthening the bones. Knowing the benefits of collagen 1 and 3 to the body, consumption of amino-acid rich foods is important in promoting general health. Some natural foods are fish with the skin on, pork skin, beef/or beef broth, chicken/or chicken broth, citrus fruits, egg white, berries, garlic, among others. Now with the advancement in technology, many companies have researched and developed collagen supplements in the form of powder, capsule, and drinks that can help stay healthy and young. Consuming collagen from food or from supplements has many health benefits. Scroll down to find more benefits of collagen 1 and 3…
Improves Skin Health
The major Collagen 1 and 3 benefits is capable of keeping skin healthy and youthful by thickening the Dermis and diminishing the fine lines. During the natural process of aging, collagen production drops in the body and one may notice joint pains, wrinkly skin, and weaker muscles. This makes it completely clear that collagen is a must to help maintain health and longevity.
Some studies have shown that taking around 2 (two) grams of collagen on a daily basis from supplements and a natural diet can help improve its density helping makes promote skin elasticity and helping to prevent wrinkles. A study on antioxidants has shown that taking hydrolyzed collagen can help to protect skin from dangerous skin diseases such as UV-induced melasma in which the human face is marked by patches of discoloration.
Vitamin C is essential for collagen production and helps to make skin firm and youthful. Some natural foods rich in vitamin C are broccoli, strawberries, potatoes, oranges, and lemons. Vitamin C is included in cosmetic beauty products with the promise of healthy and younger skin after regular use.
Reduces Joint Aches and Pains
Collagen is a major component of cartilage, a flexible tissue that keeps joint motion fluid by coating the surface of the bones in our joints and by cushioning bones against impact. Cartilage in the joints can become damaged due to wear and tear or an injury. This results in irritation, and inflammation of the tissue surrounding the joint causing pain. Taking collagen can help supplement the raw material building blocks of collagen in cartilage and may help promote cartilage health. Intake of collagen peptides through diet or supplements can help promote joint health, may play in important part in joint cartilage maintenance and possibly decrease the risk of joint damage. Research has shown that taking a sufficient amount of collagen supplement along with a healthy diet can help to prevent joint pain. Many athletes suffering from knee pain take collagen peptides regularly to maintain joint health during training.
Collagen also provides a potential benefit to bones especially in women who face a reduction in bone mineral density during menopause. A study has presented that collagen is capable of improving bone mineral density and bone markers in postmenopausal women.
Strengthens Hair and Nails
Many men and women face hair loss and hair thinning problems as they age. The regular use of collagen may be found to be effective in making hair thicker and lessoning hair loss. Some individuals suffer from weak nails which break down more easily or nails that do not grow fast. Taking collagen supplements on a regular basis may make nails stronger and prevent them from easy breakage.
Factors Contributing to the Loss of Collagen
There is no certain device that can measure collagen levels in the body but there are signs that can help in showing falling collagen levels. The main reason for the loss of collagen among people is age. As we all get old, our collagen level falls which contributes to wrinkly, dull skin, stiffer and less flexible ligaments, osteoarthritis, weaker nails, and thin hair.
Aside from aging, another big reason for people not having enough collagen is a poor diet. The body needs essential nutrients to make collagen and these essential nutrients are provided by a healthy and balanced diet. A proper diet will help the body to produce enough collagen for proper function. Individuals with special lifestyle diets can take supplements providing amino acids to help make up for what may be missing in their diet.
Collagen 10 grams
Both men and women may find great benefit from taking Collagen 10 grams supplement as it can promote hair, nail, skin and joint health.
How Can I Add Collagen to My Diet?
Diet and lifestyle play an important role in appearance and youthfulness. A balanced diet provides the body with essential nutrients to synthesize collagen among other proteins which can help maintain good health. As we learned in this article there are around 20 types of collagens in the body, however collagen types I, II, and III are most abundant. We also learned with age the ability of our body to produce collagen reduces. In order to boost the production of collagen we may consider taking supplements. We also know that natural foods also help to boost the production of collagen in our bodies. You may be wondering, which is the best route to get collagen? Supplements, or natural food? We can say the best route to get collagen is bioavailability, the compatibility of a body to use a nutrient. The answer depends on diet choices. A healthy balanced diet containing carbohydrates, protein, and fats may be enough for providing amino-acids and other micronutrients required for the production of collagen. However, if one’s diet does not incorporate enough protein intake then we may recommend supplementing one’s diet with collagen peptides in order to help provide the necessary building blocks to make collagen.
Below are some natural foods and supplements that may boost the production of collagen in the body.
Foods
Doctors do state that natural foods are far better and superior to supplements, that is why it is recommended to stick with a good natural diet. But if your natural diet is unable to provide with all the essential nutrients to develop collagen supplements may be a good choice to make up for what is missing in the diet.
Some natural foods that are rich in amino-acids or may boost the collagen production in your body are:
Bone Broth
Since bone broth is made by boiling bones and different tissues, it may contain calcium, magnesium, cooked collagen, phosphorus, glucosamine, and amino acids. However, each bone broth is different and dependent on the quality of the bone used. For high-quality bone broth, consider making the broth by buying bones from a reputable local butcher. Bone broth has been made for many centuries and has many benefits including providing collagen to your body.
Chicken
Chicken or poultry is an excellent source of collagen. The connective tissues make chicken a great and reliable source of dietary collagen.
Citrus Fruits
Vitamin C plays a major role in the production of collagen and maintaining a normal and mature collagen network in humans. Vitamin C as a substrate for lysyl hydroxylase and prolyl hydroxylase. These two enzymes are key in the synthesis of collagen. Therefore, getting enough Vitamin C is necessary for collagen production and also in prevention of the degenerative disease scurvy.
Citrus fruits like oranges, lemons, grapefruits, and limes can provide with plenty of Vitamin C. Grapefruit added to breakfast is a great choice for obtaining vitamin C, also adding lemon or orange to salad can provide sufficient Vitamin C.
Fish & Shellfish
Fish also contains collagen peptides. Collagen peptides are found in fish scales, head and eyeballs. It is also believed that marine collagen can be easily absorbed however studies have not yet confirmed this claim.
For those who follow a pescatarian diet, fish skin of the fish can be a great source of collagen peptides.
Strawberry
As with citrus fruits, berries are also high in vitamin C (ascorbic acid) and can provide with enough vitamin C for collagen production. Berries can be an alternative choice for individuals with stomach sensitivities or allergies to citrus fruits. It is interesting to note that a study has stated strawberries to provide more vitamin C than oranges. Other berries that can be a good dose are raspberries, blueberries, blackberries, etc.
Supplements
Due to the benefits of eased of obtaining collagen peptides through supplements. demand for collagen supplements is high. But what are the best collagen supplements that can help you to reap the real benefits of collagen?
LLAP Hydra Joint / Collagen 10 grams
LLAP HydraJoint is the state-of-the-art supplement containing collagen in the hydrolyzed form. It provides hydrolyzed collagen 10 grams or collagen peptide is the type of collagen that can be easily absorbed into the bloodstream when taken as a supplement. LLAP HydraJoint contains a healthy dose of Hyaluronic acid, and vitamin C, an antioxidant that helps to reduce free radicals in the body and boosts up collagen formation helping to maintains the health of bones and cartilage. It also contains a turmeric root extract, a natural inflammatory substance that may be used against swelling due to different types of arthritis.
LLAP HydraJoint is an all-round supplement designed not only for bones and cartilage strength but also provides all the necessary ingredients to promote hydration and lubrication of the joints.
Zuma Vegan Collagen
We have to say that there is no vegan collagen supplement except Zuma Vegan Collagen that can take care of all your collagen needs and does not contain any kind of meat extracts. Because all other collagen supplements contain the essence of chicken, beef, and fish, and there is not even a single supplement that is completely vegan and provides you with all the benefits like the non-vegan supplements. Zuma has synthesized a supplement that is completely vegan and contains Vitamin C helping to promote collagen production in the body, B complex to provide proper nerve function and support a healthy appetite.
Zuma Vegan collagen has made it possible for vegan people to also take supplements and improve the collagen production in their bodies.
Orgain Collagen Peptides
Considering the rising needs of collagen and seeing the demand for collagen supplements, many companies have started to develop collagen supplements some of which are the finest of all while some are average.
But the supplements that are good in quality are mostly expensive and the ones that are economical do not show promising results. Keeping the needs of average people in consideration Orgain (a health company) has created a good quality Collagen 10 grams peptide supplement to prevent wrinkles on your skin in order to give you a younger look and strengthen your cartilage to help in maintaining healthy joints.