You’ve in all probability heard of collagen – however you won’t know precisely what it’s, or why it’s hastily the most well liked factor available on the market. We’re right here to let you know all the pieces you have to learn about collagen, and why it’s being touted as THE skin-saving, hair-restoring, joint-flexing complement, providing you with all the data from its origins to its advantages.
What’s collagen?
Generally known as the physique’s most ample protein, collagen is a fibrous protein that acts because the constructing block on your pores and skin, bones, muscular tissues, tendons, and ligaments. Offering construction, power and elasticity, collagen primarily holds your physique collectively.
So if it’s already alive and kicking within the physique, why has it change into such a preferred complement? Whereas the physique does naturally produce collagen, its manufacturing declines as you age, often beginning in your mid-20s. Environmental components, together with UV publicity, smoking and poor weight loss plan, can truly speed up this decline (extra element on this shortly). Because of this ageing typically leads to sagging pores and skin, wrinkles, joint ache, and a common lack of elasticity. It’s all that collagen, step by step lowering.
So, if you wish to hold your pores and skin youthful and your joints transferring freely, collagen dietary supplements may very well be a helpful factor so as to add into your each day consumption.
Sorts of collagen
There are just a few key sorts of collagen which can be continuously at work within the physique to maintain all the pieces transferring easily. Whereas there are over 28 recognized varieties in existence, these are the important thing ones value figuring out about when you’re simply beginning to study this protein, and to look out for on complement labels whenever you’re choosing one out:
Sort 1 collagen
That is the commonest type, making up about 90% of the physique’s whole collagen. It’s present in pores and skin, tendons, ligaments, and bones, offering power and suppleness.
Sort 2 collagen
Primarily situated in cartilage, Sort 2 collagen is crucial for joint well being. It cushions joints and permits them to maneuver easily, making it significantly necessary for folks with arthritis or joint ache.
Sort 3 collagen
Present in muscular tissues, blood vessels and organs, Sort 3 collagen typically works alongside Sort 1 to help tissue construction and elasticity.
Different varieties
Much less widespread however nonetheless essential, varieties like 4 and 5 are present in cell membranes and hair, once more sustaining construction and power.
Relying in your particular person wants, you possibly can verify your collagen dietary supplements to see which sort they comprise. Our Clear Collagen 360, for instance, is chock-full of Sort 1, Sort 3 and can also be enriched with Vitamin C and Zinc to assist help your hair, nails, pores and skin, and in addition joints and bones, so that you’ll really feel nice in and out.
Advantages of collagen
How does supplementation truly translate into actual, palpable outcomes? Research present that the advantages are wide-ranging. Listed below are a few of the key advantages that analysis suggests you may expertise when you enhance your collagen consumption:
Hold your pores and skin glowing
Collagen is a pores and skin superfood. Analysis suggests it helps keep the pores and skin’s elasticity and hydration, holding your pores and skin wanting plump and younger for longer. As pure collagen manufacturing slows beginning in your mid-20s, the pores and skin loses its firmness, resulting in wrinkles and sagging. Collagen dietary supplements have been proven to enhance pores and skin elasticity and cut back the looks of advantageous strains.
Enhance joint and bone well being
Because it’s a key part of cartilage, collagen might assist keep joint flexibility and cut back discomfort. Research have proven that collagen dietary supplements may also help alleviate joint ache, significantly in situations like osteoarthritis. Moreover, collagen might strengthen bones, probably decreasing the danger of fractures.
Assist help your muscle mass
Collagen naturally makes up a good portion of muscle tissue, in order that makes it important for muscle perform. For older adults, holding as a lot collagen within the physique as doable might assist protect muscle mass and power. This may support with counteracting age-related muscle loss.
Enhance your intestine well being
Optimising your intestine well being is the massive buzzword of holistic well being proper now – and collagen might play a giant half in that. Research present collagen can help the integrity of the intestine lining, which is essential for correct digestion.
Preserve your coronary heart well being
Collagen additionally performs a task in sustaining the construction of blood vessels. Consequently, some analysis suggests it could actually assist cut back the danger of arterial stiffening and associated coronary heart situations, so in case you are vulnerable to coronary heart issues this may very well be an ideal complement to incorporate in your weight loss plan.
Strengthen hair and nails
Considered one of social media’s favorite collagen advantages, dietary supplements have been proven to strengthen brittle nails or enhance hair progress. How? It offers the amino acids vital for keratin manufacturing, which might improve hair and nail power and progress, so this may very well be your key to lengthy, luscious locks.
Pure vs. supplementary collagen
You don’t need to take dietary supplements to extend your collagen ranges – it’s current in just a few meals varieties. Nevertheless, for a better uptick in your collagen consumption, dietary supplements are the best way to go. Right here’s a breakdown of the alternative ways you might increase your physique’s collagen ranges:
Pure collagen sources
Meals like bone broth, rooster, fish, egg whites, and sure cuts of meat are very wealthy in collagen. These present the amino acids your physique wants to provide collagen naturally, so when you’re not prepared so as to add in a complement to your weight loss plan, you possibly can strive upping your consumption of those meals first and see the way it impacts you.
Collagen dietary supplements
Out there in numerous types, equivalent to powders, capsules or gummies, collagen dietary supplements sometimes come within the type of hydrolyzed collagen (collagen peptides). This implies the collagen has been damaged down into smaller, extra simply absorbed molecules. You may add it into your espresso (and even change your espresso with it utilizing our Collagen Protein Espresso), take it within the morning or throw it in a smoothie – nonetheless works greatest for you.
Are there plant-based choices?
The brief reply is, not likely. Collagen is inherently not vegan or vegetarian, as dietary supplements are sometimes derived from animal sources like cows or fish. There are some bio-engineered collagen dietary supplements being developed for the time being, however they’re nonetheless of their infancy and never extensively obtainable in any respect – however we’ll be keeping track of the analysis.
As an alternative, some dietary supplements are designed to stimulate the physique’s personal manufacturing of collagen – these will typically be marketed as ‘collagen boosters’. These merchandise sometimes embody components equivalent to:
- Vitamin C: a key nutrient in collagen manufacturing, present in citrus fruits, bell peppers, and leafy greens.
- Amino Acids: glycine, proline, and lysine, that are important for collagen synthesis, might be present in plant-based sources like soy, beans, and sure grains.
- Silica: present in meals like bamboo, oats, and leafy greens, silica helps promote collagen manufacturing.
- Antioxidants: components like aloe vera, inexperienced tea extract, and different plant-based compounds may also help defend the pores and skin and physique from collagen breakdown.
So, when you’re following a plant-based weight loss plan however need to see a few of the advantages collagen dietary supplements might provide, these are the important thing vitamins you have to deal with constructing.
help collagen manufacturing naturally
Whether or not you’re plant-based or not, it’s all the time a good suggestion to try to help your personal physique’s manufacturing of this strengthening protein. In spite of everything, prevention is all the time higher than the treatment. Listed below are some tricks to keep and increase your collagen ranges:
Eat a collagen-boosting weight loss plan
As we talked about, together with meals wealthy in Vitamin C (citrus fruits, leafy greens), proline (eggs, dairy), and glycine (meat, poultry) in your weight loss plan will stimulate pure collagen manufacturing.
Keep hydrated
Consuming loads of water is crucial that will help you keep pores and skin elasticity and total tissue well being. Be sure you’re sticking to the advisable two litres a day!
Train typically
Common train, particularly weight-bearing workouts, may also help stimulate collagen manufacturing in joints and pores and skin. Together with a few exercises every week is a good begin to assist hold your physique wholesome.
Keep away from collagen-damaging habits
There are some things that will cut back the quantity of collagen in your physique, so avoiding these is a straightforward method to retain as a lot collagen as doable. Extreme solar publicity, smoking and consuming an excessive amount of sugar can do that, decreasing collagen’s effectiveness within the physique, so try to reduce down on these the place you possibly can.
Potential unintended effects and issues
Collagen dietary supplements are typically thought-about protected for most individuals. Nevertheless right here are some things to remember:
Contemplate your allergy symptoms
Some collagen dietary supplements are derived from fish or shellfish, so in case you have any associated allergy symptoms, ensure you’re cautious and verify the place the complement you select is derived from.
Take note of any digestive points
Some folks report gentle digestive discomfort after they first start taking collagen dietary supplements, so hold observe of something out of the unusual whenever you first introduce them to your weight loss plan – and speak to your GP if it causes a major downside.
Take the appropriate dosage
There aren’t any common advisable dosage for collagen, nonetheless many research counsel a each day consumption of two.5 to fifteen grams is greatest, relying in your well being targets.
Moreover, in case you are pregnant, breastfeeding or have underlying well being situations, it’s all the time greatest to seek the advice of together with your GP earlier than including any new complement to your routine – and collagen is not any totally different.
Conclusion
Collagen is an important protein that performs a pivotal position in sustaining the well being and construction of your physique. So, whether or not you’re seeking to enhance pores and skin elasticity, cut back joint ache, or help intestine well being, collagen may very well be an ideal addition into your complement rotation – particularly when you’re older. For a tried and examined, nice collagen product, our Clear Collagen 360 gives a straightforward method so as to add it into your each day routine. And when you’re desirous to up your protein consumption in addition to collagen, the Collagen Protein Espresso comprises a each day dose of each.
References
Collagen | The Cleveland Clinic
What’s collagen, and what’s it good for? | Healthline
Well being Advantages of Collagen | WebMD
The advantages of collagen for intestine well being | The Magnificence Chef
What You Must Know In regards to the Advantages of Collagen | Healthline
Choi, Franchesca D. et al. “Oral Collagen Supplementation: A Systematic Evaluation of Dermatological Purposes.” Journal of medication in dermatology: JDD vol. 18,1 (2019).
König, Daniel et al. “Particular Collagen Peptides Enhance Bone Mineral Density and Bone Markers in Postmenopausal Girls-A Randomized Managed Examine.” Vitamins vol. 10,1 97. 16 Jan. 2018