Collagen

Is there any benefit to taking a collagen supplement?

There is no doubt that there has been major hype around collagen in the food industry over the last few years. But is there truth to the hype or is it another fad?

Let’s take a closer look at collagen:

Collagen is the most abundant protein within the body making up almost 30% of our total body mass. It plays a key role in the creation and maintenance of your connective tissue – think blood vessels, skin, bones, tendons and cartilage.

Collagens molecular form:

You could imagine the structure of collagen to look like a strong spring, bound together by a unique mix of amino acids – proline, glycine and hydroxyproline. For your body to create collagen it requires vitamin C, zinc, and these particular amino acids.

Collagen can be identified under over 20 different molecular types but most commonly we see types I, II and III and they are found in varying parts of your connective tissue.

Type I collagen – skin, ligaments, tendons, bones, and cornea

Type II collagen – cartilage

Type III collagen – blood vessels and skin

Will the collagen I consume got straight into my collagen reserves?

Not really, the collagen you consume is still digested and broken down into smaller amino acids and peptides within your body. But that doesn't mean that consuming collagen wont support your bodies ability to create its own collagen.

Read on..

Hydroxyproline:

Hydroxyproline is what makes collagen special when compared to other protein sources. When collagen is broken down within the body it enters the blood stream as single amino acids as well as small peptides comprising of hydroxyproline-proline and hydroxyproline-glycine sequences.

These special collagen specific peptides are where it gets super interesting...

These particular peptides bind to fibroblasts (the cell version of a collagen factory) and function as signalling molecules in the body, essentially communicating that the body requires more collagen. This process initiates your bodies collagen production as well as elastin and hyaluronic acid.

Can you get vegan collagen?

The short answer is no, collagen is unique to animals and there are no naturally occurring vegan collagens. The production of collagen powder is a good way to ensure that the animals that have been used for human consumption are not wasted in any way.

Food sources:

Fish skin, bone broth, chicken feet, pig’s feet, egg whites and gelatin.

Should I supplement with collagen?

The appeal of a collagen supplement is that you know you are receiving a regular therapeutic dose. The most recent research from a systematic review and meta analysis in 2021 supports the use of collagen for connective tissue function and skin health. You do not need an expensive fancy collagen, the differences in collagen are the types (I, II & III). You will find most skin promoting effects and advertisement around types I and III.

Would you try collagen?