Wellness Wednesday by Sandy Ryan
- Sandy Ryan
- Feb 16, 2022
- 2 min read
Collagen, what is it and do you REALLY need it or a supplement?
Collagen is the main structural protein in our bodies. Specifically, our bodies are nearly 20% protein, with 30% of that protein made up of collagen. Collagen is found in the bones, skin, muscles, tendons, blood vessels, and the digestive organs. In the skin, collagen provides elasticity and replaces dead skin cells. In the tendons, collagen acts like glue by holding everything together. It comes from the hides of pork and beef with healthier options from poultry, fish, jellyfish, bullfrog, and sea cucumber. There are also vegan formulas from amino acids and vitamins, but they don’t contain real animal-based collagen.
We use collagen to give our bodies support, shape, and bulk. There are three main types of collagen:
A-consists of the majority of your skin, hair, nails, organs, bones, and ligaments, making this the best type for skin health. Think youthful glow without makeup.
B-is associated with cartilage and tendons, making it optimal for joint health. Think preventing joint replacement surgeries like knee, hip and shoulder.
C-helps keep bone, cartilage, tendon, and connective tissues healthy. Think healthy, more youthful joints and strong bones.
Empirical evidence shows the benefits of collagen. However, research is still in its infancy and requires further conclusive study and details on dosage and type before some advocates pause in giving approval to consume collagen. Here are some of the benefits collagen has begun to show:
A- Gut Health, contains amino acids that may help improve digestive health, including decreasing inflammation.
B- Joint and bone health, Collagen may decrease pain from osteoarthritis or rheumatoid arthritis.
C-Skin elasticity, Collagen is essential for skin elasticity and might aid in smoothing skin, minimizing the appearance of wrinkles.
D-Prevents muscle wasting, Contains amino acids involved in the synthesis of creatine, which is found in muscle cells.
E- Weight regulation, Since collagen is a protein, it can help us feel full and promote satiety.
It is possible to increase collagen in our diet. We actually synthesize this in our body and absorbed from dietary sources. Besides getting older, the top reason one lacks enough collagen is a poor diet. Natural food sources of collagen include bone broth and gelatin (aim for unsweetened versions). Boost collagen formation by increasing the following foods.
A- Vitamin C: orange, strawberries, bell peppers, broccoli, kiwi
B-Proline (amino acid): eggs, meat, soy, bone broth, fish
C- Lysine (amino acid):beef, fish, cheese, nuts, legumes
D- Zinc: oysters, meat, beans and peas, nuts, seeds
E- Copper: whole grains, beans, nuts, shellfish, leafy greens
Instead of a recipe this week, I found a website for recommended brands of collagen supplements for specific needs. I'm sharing it below.
Be sure to comment and let me know if there's another nutrition topic you'd like to hear
about. And always, remember, it's OK to not be perfect, just keep moving in the right direction.
This article does not provide medical advice. It is intended for informational and educational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified health provider with any questions or concerns you may have regarding any medical condition. NEVER disregard medical advice or delay in seeking it because of something you have read on this blog.
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