What You Must Know To Look For When Buying Collagen
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Collagen, often called the 'fountain of youth', has exploded on the health scene as a way to help preserve our health and beauty as we age. If you want to add this powerful protein to your daily routine, what to look for when buying collagen?
You start out life chock full of collagen in our bodies. You know...that smooth, clear, tight skin, full and shiny head of hair, strong nails, no pain in your joints, strong muscles and able to eat anything.
Starting in your early 30s, your body doesn't make as much new collagen.
Moreover, during and after menopause, the amount of collagen our bodies produces significantly decreases.
The collagen deficient is shown in wrinkles, fine lines, sagging skin, thinning hair, weak nails, achy joints, small muscles and a cranky gut.
Admittedly, you can't go back to your 20's. However, you can become more aware of how collagen can help maintain your beauty and vitality as the years pass by.
Let's talk now about what to look for when buying collagen...
What Is Collagen Made Of?
Quite simply, collagen is a type of protein. Not just any protein, it's the most abundant protein in women and men's bodies and actually, in the animal kingdom.
We can't live without protein as it provides our body with energy (4 cal/gram of protein), helps repair and builds new cells and tissue, is in body fluid and is crucial for many body processes like production of hormones.
In addition, proteins make up our skin, hair, nails, muscle, bones, cartilage, connective tissue and internal organs.
Collagen is described as a triple helix protein. It's long, thin and made from three 'coiled subunits'(1).
Collagen protein chains are called fibrils. Fibrils are like thread in our shirt--they hold things together and provide support. Fibrils are extremely strong and flexible.
These fibrils are made from amino acids that are synthesized by vitamin C, copper and zinc.
What Are The Different Types Of Collagen?
There are at least 16 types of collagen in the human body.
These 5 main types of collagen are the most important for the human body. They are known as Types: Type I, Type II, Type III , Type IV and Type V collagen.
Let’s talk about the five main types of collagen and where they are concentrated in our body.
Type I collagen is by far the most abundant collagen, over 90%, found in the human body. This makes it one of, if not the most important, type. (Type I is not the primary collagen in cartilage.)
Type I collagen is what helps form everything from skin, tendons, to blood vessel walls, and connective tissues. It is the main component in bones and what rushes in to heal an injury.
Type I collagen is also the strongest or most potent form of collagen. If you are looking to strengthen your hair, increase nail growth, or make your skin look younger, as well as help your skin heal from wounds, Type 1 collagen is what you want to go for.
Type II collagen is the major form of collagen found in cartilage. Cartilage is the connective tissue that protects the ends of bones at your joints, and is, therefore, important for your mobility and joint health.
Cartilage is also a structural component found in our ears, nose, the rib cage. Additionally, Type II of collagen is found in the developing cornea and tissue behind the eyeball.
Type II collagen is considered to be the best to help improve bone and joint health, as well as treat symptoms of arthritis.
One of the best sources of Type II collagen is chicken bone broth, which is very rich in this type of collagen.
Type III is somewhat similar to Type I. Both type are often found in the same sources and provide many of the same benefits.
Type III collagen is fibrillar collagen, which means that it is a component of skin and organs. Type III collagen maintains the structural integrity of the heart, as well as the skin.
Finally, bovine or cow bone collagen, often provided in the form of gelatin (result from boiled animal parts), is a great source of both Type I and III collagen.
Type IV and V
Type IV serves as the mechanical support that divides tissues into compartments and also affects cells behavior. This type of collagen is contained in what is called basement membrane.
In addition, not enough Type IV collagen has been associated with strokes.
Type V collagen is required to create the cells of a pregnant women’s placenta, which is the organ that attaches to the lining of the womb and provides the baby with vital elements of survival, including oxygen and nutrients.
To conclude, Type V collagen also helps to form cell surfaces and hair.
Can I Create Collagen Naturally?
Collagen protein in its original form is not readily available by the body.
Through a process called hydrolysis, the protein is broken down into smaller particles called peptides. Hence the terms hydrolyzed collagen and collagen peptides you see on labels.
As an aside, marine collagen from fish bones and skin/scales naturally comes in smaller peptides.
Collagen supplements are designed to break down the protein and add essential amino acids so our body can create new collagen.
The other way we can create collagen is to eat foods that are high in amino acids that collagen is made of.
Also, vitamin C, zinc and copper are required by the body to synthesize the amino acids into collagen. These vitamins and minerals can be found in many natural foods.
Finally, if you avoid activities considered to be collagen killers, that will go a long way to preserve the collagen you already have.
Use Food To Help Create Collagen
You can get the necessary amino acids to create collagen from foods like beef, chicken, fish, beans, eggs and dairy.
If you're vegan, look towards soy, spirulina and wheat germ.
Both meat eaters and vegans can also consume seeds, winged beans and almonds.
Further, green leafy vegetables like spinach, broccoli kale and green beans contain high amounts of vitamins C, D and A. In addition, red and green peppers and tomatoes.
Dr. Bradley, MD, Medical Director of Cleveland Clinic’s Center for Functional Medicine points out: “As you age, however, your body may no longer absorb nutrients as well or synthesize them as efficiently. To make sure your body has enough ingredients to make collagen, you may need to change what you eat or take dietary supplements.”
Avoid Collagen-Killing Activities
How can we protect the collagen we do have, especially since we know our body naturally produces less and less of it as we age?
There are four things we can do right now to hold onto the collagen we do have:
Avoid Long Sun Exposure: Although the sun is an excellent source of vitamin D, too much sun can damage the collagen in our skin. Limit exposure to 15-20 minutes and avoid prime hours of sun exposure.
Stress: Creates cortisol which affects wound healing, skin and creates inflammation.
High Consumption of Sugar: It is common knowledge that too much sugar leads to multiple health and weight challenges. Too much sugar attaches to proteins and changes the protein to be a molecule that is sharp. This sharp molecule can damage other protein molecules, including collagen.
Smoking: Smoking is an unhealthy activity all around. The chemicals in cigarettes damage collagen and elastin in our bodies.
Diet: As we outlined, a diet rich in collagen-producing meat, fish, fruits and vegetables will go a long way to support the collagen we currently have.
How To Choose A Collagen Supplement
When you choose a collagen supplement, you'll want to know what to look for when buying collagen. Actually, the form of supplement is where you want to start--powder, capsules, liquid or gummies. Some people use multiple forms depending on their lifestyle.
There are three main forms of collagen supplements available today:
1. Pill Form: Collagen supplements can come in capsule and softgel form. If you don't like taking pills though, this may not be the right option for you.
Additionally, it's more difficult to start with a lower dosage and work your way up to the recommended serving.
2. Liquid Form: There are benefits when you're able to take collagen in liquid form.
First, liquids are absorbed easily and, in general, get into your system faster. Second, you can add it to other liquids and take it on the go.
Then there's bone broth, a healthy and satisfying way to curb hunger pangs.
Liquid collagen comes in many different flavors and products.
3. Powder Form: Powder has the most flexibility. The dosage can be easily adjusted and added to other liquids, like smoothies or coffee. Also, it can be added to make other food.
Powder form is portable and the protein can help lessen hunger pangs.
The downside you ask? Although most people don't notice any taste, some do.
What To Look For When Buying Collagen
With any supplement you put into your body, it should be of high quality. You will want to consider any extra ingredients included in your collagen supplement.
The best way to determine the quality of a supplement is to read the label. Here is what to look for when buying collagen:
Best Place To Buy Collagen
Collagen supplements can be bought online, at a health food store and often at your local grocery market.
Quality and purity are the most important factors to consider.
Price is also of interest to most people.
In addition, convenience may also be an important factor (how can you beat your order delivered to you?!)
At the end, you're going to want to know what to look for when buying collagen before purchasing.
To summarize, if you would like to hold off the effects of aging on your beauty and vitality, adding more collagen through a supplement, bone broth and super foods are good strategies to use.
When you understand what collagen is, how it's made and the types of collagen available, you can make a better decision on which collagen supplement or bone broth to buy.
Along with a supplement, two additional ways to help produce and/or preserve collagen are to eat super foods and avoid collagen-killing activities.
Next, what to look for when buying collagen include reading the label for any added sugar, carb sound and source quality of collagen.
In closing, consider any allergies you might have and consult with your health-care provider before starting a collagen supplement.