Collagen protein powder can now be present in matcha lattes to brownies — however what’s collagen?
How is collagen produced within the physique? What vitamins are concerned in collagen manufacturing and what causes the breakdown of collagen?
Let’s take a have a look at the biology of collagen and dive into collagen-related merchandise so you may finest navigate the rising collagen product market and know what’s finest for you.
What Is Collagen?
Collagen is a fibrous protein discovered within the bone, enamel, pores and skin, tendons, cartilage, blood vessels, hair, and nails. Collagen is a structural protein that performs a key position within the construction and holding the physique collectively, basically. Apparently, there are some sorts of collagen fibrils, gram-for-gram, which might be stronger than metal.
Consider collagen protein as a glue that retains our physique collectively and accounts for about a third of our complete physique protein.
Collagen is fabricated from three polypeptide chains which might be cross-linked for energy and made with glycine, proline, hydroxylysine, and hydroxyproline — all are amino acids and the latter two aren’t present in some other proteins.
Collagen polypeptides are additionally hooked up to carbohydrate chains, which additionally make them glycoproteins. Glycoproteins assist help our immune system, digestive system, and reproductive techniques. (1)
How Does The Physique Make Collagen?
Your physique makes collagen out of key nutritional vitamins, minerals, and via a number of processes. All proteins comprise amino acids and essentially the most ample amino acid present in collagen is glycine, which is a vital amino acid.
As you age, it’s pure and regular for collagen to lower, which may contribute to much less versatile ligaments, weakening muscle mass, joint ache, wrinkles, and might skinny the liner of your digestive tract which may trigger digestive points. (2) (3)
Apart from growing older, the commonest purpose somebody doesn’t produce sufficient collagen is poor diet or poor weight loss program or consuming an excessive amount of sugar, missing the important vitamins your physique must create collagen. (4)
Simply because the physique could make collagen, it additionally may be damaged down from damaging actions like spending an excessive amount of time within the solar and smoking.
Key vitamins concerned in collagen manufacturing
Vitamin C is essential to collagen manufacturing. Along with vitamin C, iron additionally performs an vital position.
You can see, though this appears easy for our physique to take care of wholesome pores and skin, hair, nails, connective tissue, tendons, cartilage, bone, and enamel — it’s additionally closely depending on our physique’s provide of vitamin C.
Vitamin C deficiency is uncommon within the modern-day, however with the intention to help your physique in producing collagen, ensure you’re consuming meals wealthy in vitamin C, iron, and different collagen-producing vitamins.
Additionally, when you’re a meat-eater you’re almost definitely consuming loads of the amino acids and vitamins required to provide collagen. Your physique will break collagen down within the intestine and reuse it to construct extra proteins.
Zinc, an ample nutrient in meat-rich diets, is a key nutrient on this course of and the operate of collagenase which digests collagen within the intestine. Though plant-based diets might not comprise the identical load of amino acids as meat-rich diets, they’ll nonetheless present the vitamins wanted to create collagen.
Additional Meals Vegan Magnificence Collagen Booster tastes scrumptious and is really easy so as to add to your day by day smoothie, in baked items, shakes, espresso, almond milk for chocolate milk, and even with sizzling water to make sizzling cocoa to help your magnificence routine from the within. Get 15% off of your first order of Additional Meals Vegan Magnificence Collagen Booster utilizing code: NUTRITIONSTRIPPED.
Meals wealthy in collagen-producing vitamins
Meals that comprise vitamin C, iron, silicon, proline, lysine, threonine, and zinc are vital within the collagen manufacturing course of.
Vitamin C-rich meals are present in a number of meals you will have within the kitchen already. These meals embrace citrus fruits, peppers, cherries, chives, parsley, rose hips, currants, guava, kale, tomatoes, leeks, and so many extra.
Silicon-rich meals are abundantly present in plant-based meals like oats, complete wheat, nuts, root greens, seafood, and organ meats. (5)
Proline, the amino acid, is present in gelatin, cheeses, beef, soy protein, cabbage, yogurt, asparagus, bamboo shoots, seaweed, mushrooms, sunflower seeds, and extra.
Lysine-rich meals are discovered abundantly in animal proteins and dairy. Lysine can be present in plant-based sources like avocados, apricots, mangoes, tomatoes, potatoes, peas, peppers, leeks, beets, legumes, soy, pumpkin seeds, cashews, pistachios, and grains like quinoa, amaranth, and buckwheat.
Iron-rich meals embrace animal proteins and organ meats like liver, kidneys, crimson meat, and shellfish. There are plant-based sources of iron which embrace spinach, legumes, quinoa, pumpkin seeds, molasses, broccoli, tahini, and tofu.
Threonine is one other amino acid wanted for collagen manufacturing, is crucial which means your physique can’t make it so you must get it out of your weight loss program. Meals wealthy in threonine embrace lentils, peanuts, eggs, animal proteins, chickpeas, beans, and asparagus.
Along with meals sources, dietary supplements may be taken to ensure you’re getting sufficient of those vitamins to provide collagen, however when you’re consuming a weight loss program wealthy in complete meals, you’re almost definitely getting sufficient of those key vitamins. If not, simply chat together with your dietitian to get a correct plan in place for supplementation wants
Should I Take Collagen Dietary supplements or Use Collagen Powder?
In the event you take pleasure in them, go for it!
There are some research exhibiting that consuming collagen peptide powders wealthy within the amino acid glycine might enhance joint well being, scale back joint ache, enhance pores and skin elasticity, scale back intestinal irritation, might enhance high quality of sleep, and might enhance wound therapeutic. (7) (8) (9) (10) (11) (12)
Identical to something with our meals selections, you may attempt it out and see if it uniquely works for you.
There are some nice plant-based collagen boosters so as to add to your day by day smoothie to get the enhance of vitamins your physique wants to provide collagen within the first place.
We love utilizing Further Food Vegan Beauty Collagen Booster, which is wealthy in Vitamin C & E and Aloe Vera.
It’s made with premium plant-based, actual meals components and comprises tremella, an antioxidant-rich mushroom recognized for conserving pores and skin hydrated and radiant; plus it tastes decadent with a wealthy, darkish chocolate taste. We’re additionally impressed with Additional Meals’s dedication to high quality. Each product is independently lab examined and verified for high quality, purity & efficiency.
Get 15% off of your first order of Additional Meals Vegan Magnificence Collagen Booster utilizing code: NUTRITIONSTRIPPED.
Along with the plant-based vitamins to help your physique in collagen manufacturing, the Vegan Collagen Booster tastes scrumptious and is really easy so as to add to your day by day smoothie, in baked items, shakes, espresso, to almond milk for chocolate milk, and even to sizzling water to make sizzling cocoa to help your magnificence routine from the within.
If you’re rising the protein in your weight loss program, comparable to collagen protein powder, you’ll enhance the consumption of amino acids in your weight loss program.
By consuming extra amino acids in your weight loss program, particularly glycine, that are the constructing blocks of protein, you’ll reap the advantages of a weight loss program richer in protein. Protein is closely concerned in collagen manufacturing throughout the physique — oftentimes protein sources additionally comprise the vitamins wanted for collagen manufacturing. Protein can be a key macronutrient for sustaining the general well being of the hair, pores and skin, nails, and many others.
Protein can be largely liable for bettering intestine operate and supporting the cell turnover that occurs — glutamine for instance, is an amino acid that’s a key participant in intestine well being and intestine operate and is discovered abundantly in protein-rich meals.
Glutamine can be present in collagen powders, but in addition plant-based protein powders and animal-based protein powders, and even cabbage.