Medical

Collagen Supplements: What You Should Know

Many believe that the secret to clear and youthful skin lies in collagen, but what is it? Collagen is a key component in bones, skin, muscles, and other body parts. If you’re looking to incorporate collagen supplements in your routine, here’s what to know.

By URLife Team

01 Aug 2023

An increasing number of people have become health-conscious, and it mainly reflects in lifestyle changes. From adding collagen powder to their morning drinks to adding collagen-boosting foods in their diet, many individuals now gravitate towards collagen for its various benefits. Its rise in popularity is largely attributed to its claimed anti-aging properties and potential to support overall well-being.

However, not all collagen supplements are created equal—different forms and sources of collagen have their own pros and cons. With a plethora of options available in the market, it becomes a challenge to choose the right one for yourself. So if you’re looking to buy a good collagen supplement for your daily routine, here’s what to know:

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Collagen and its Types

Collagen is a vital protein that acts as a building block within our body. It plays a crucial role in providing structural support, strength, and elasticity to various parts of our body, including the skin, bones, tendons, ligaments, and cartilage.

The collagen protein is composed of amino acids, particularly glycine, proline, and hydroxyproline. It contributes to the skin's firmness and suppleness, keeping it youthful and plump. Collagen also helps maintain the integrity of joints, allowing for smooth and flexible movements, and supports bone strength, preventing fractures and maintaining skeletal health.

Our body produces collagen naturally, but as we age, the production tends to decrease, leading to common signs of ageing like wrinkles, joint stiffness, and brittle bones. This makes it necessary to rely on artificial sources of collagen in the form of supplements.

Types of Collagen

Overall there are more than 28 types of collagen found in the human body. However, the main four types are:

Type I Collagen

This is the most abundant type of collagen, making up approximately 90 per cent of the body's collagen. It is found in the skin, bones, tendons, ligaments, and organs. Type I collagen provides tensile strength and helps maintain the structural integrity of various tissues, giving them resilience and flexibility.

Type II Collagen

This type is mainly present in cartilage, which is the connective tissue that cushions and protects our joints. Type II collagen is essential for maintaining joint health, as it forms a framework that provides resistance to compression forces, enabling smooth and pain-free movements.

Type III Collagen

Often found alongside Type I collagen, Type III collagen provides structural support to hollow organs, blood vessels, and muscles. It plays a crucial role in maintaining the structure and function of organs like the liver, heart, and blood vessels.

Type IV Collagen

It is a crucial component of the basement membrane, a specialised extracellular matrix that provides support and structure to various tissues in our bodies. This type of collagen is particularly abundant in tissues that need a strong foundation for filtration and barrier functions like the kidneys and skin.

These four main types of collagen have distinct roles and distributions in the body, but they work together to support and maintain the overall structure and function of our various tissues and organs.

How to Choose the Right Collagen Supplement?

Source of Collagen

Collagen supplements can be derived from various sources, such as bovine (cow), porcine (pig), marine (fish), or poultry (chicken). Choose a source that aligns with your dietary preferences and any potential allergies or sensitivities.

Type of Collagen

Depending on your specific needs, look for supplements that contain the type(s) of collagen most relevant to your goals. For example, Type I collagen is beneficial for skin health, while Type II collagen is ideal for joint support.

Bioavailability

Consider the supplement's bioavailability, which refers to how easily your body can absorb and utilise the collagen. Hydrolyzed collagen, also known as collagen peptides, is broken down into smaller molecules, making it more easily absorbed by the body.

Third-Party Testing

Look for products that undergo third-party testing for quality and purity. This provides an extra level of assurance that the supplement meets the stated specifications and is free from contaminants.

Additional Ingredients

Some collagen supplements may include other beneficial ingredients like vitamins, minerals, or antioxidants to enhance their overall effectiveness. Be mindful of any additional components and ensure they align with your health goals.

The Best Way To Take Collagen Supplements

It is considered best to consume collagen with vitamin C. This is because it gives the body the best shot at taking full advantage of the collagen being consumed. Vitamin C will optimise the collagen supplement's bioavailability because it is essential for collagen synthesis to occur.

Also, it is recommended to take collagen supplements in the evening to support body repair and recovery during sleep. Collagen's regenerative effects are maximised during the body's restorative hours.

Natural Alternatives to Collagen Supplements

While collagen supplements can be beneficial, there are several natural alternatives that can help support collagen production and overall health:

Vitamin C-Rich Foods

Vitamin C is essential for collagen synthesis. Include foods like oranges, strawberries, kiwi, guava, and bell peppers in your diet to boost your vitamin C intake.

Foods Rich in Amino Acids

Collagen is made up of various amino acids. Incorporate foods like lean meats, fish, eggs, legumes, nuts, and seeds to provide your body with the building blocks needed for collagen production.

Bone Broth

Bone broth is a natural source of collagen and minerals that can help support joint health and promote gut health. Simmering bones and connective tissues releases collagen and other beneficial compounds.

Vitamin E-Rich Foods

Vitamin E helps protect collagen from damage caused by free radicals. Foods like almonds, sunflower seeds, spinach, and avocados are rich in vitamin E.

Antioxidant-Rich Foods

Antioxidants help reduce oxidative stress, which can damage collagen. Include foods like berries, dark leafy greens, and colourful vegetables to provide your body with a range of antioxidants.

Silica-Rich Foods

Silica is a mineral that contributes to collagen formation. Foods like cucumbers, bell peppers, and oats are good sources of silica.

Omega-3 Fatty Acids

Omega-3 fatty acids found in fatty fish, chia seeds, and flaxseeds can support skin health and reduce inflammation, which may benefit collagen production.

Benefits of Collagen Supplements

Skin Health

Collagen is a key component of the skin, helping to maintain its elasticity and firmness. Collagen supplements may promote skin hydration, reduce the appearance of fine lines and wrinkles, and contribute to a more youthful and radiant complexion.

Joint Health

Collagen is a major component of cartilage, which cushions and protects our joints. Collagen supplements may help improve joint flexibility, reduce joint pain, and support overall joint health, especially for individuals with joint discomfort or age-related joint issues.

Bone Strength

Collagen plays a role in maintaining bone density and strength. Collagen supplements may support bone health, reducing the risk of fractures and osteoporosis, particularly in postmenopausal women and older individuals.

Muscle Mass

Collagen is essential for muscle function and growth. Some studies suggest that collagen supplements, when combined with resistance training, may help increase muscle mass and improve body composition.

Gut Health

Collagen supplements support gut health by strengthening the intestinal lining, which can help with digestion and reduce gut-related issues like leaky gut syndrome.

Hair and Nail Health

Collagen supports the structure of hair and nails, leading to stronger, healthier, and more lustrous hair and nails.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

Remember that a balanced diet that includes a variety of nutrient-dense foods is the best way to support collagen production. Additionally, maintaining a healthy lifestyle, avoiding excessive sun exposure, and staying hydrated can also contribute to maintaining healthy collagen levels in the body.

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