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 check out 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, primarily. Apparently, there are some forms 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 a few third of our whole physique protein.
Collagen is product of 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 another proteins.
Collagen polypeptides are additionally connected 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 thru a number of processes. All proteins include amino acids and probably the most plentiful amino acid present in collagen is glycine, which is a necessary amino acid.
As you age, it’s pure and regular for collagen to lower, which may contribute to much less versatile ligaments, weakening muscle tissue, joint ache, wrinkles, and will skinny the liner of your digestive tract which may trigger digestive points. (2) (3)
Moreover getting old, the most typical cause somebody doesn’t produce sufficient collagen is poor vitamin or poor weight loss plan 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 might 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 may 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 to be able to help your physique in producing collagen, be sure to’re consuming meals wealthy in vitamin C, iron, and different collagen-producing vitamins.
Additionally, in case you’re a meat-eater you’re probably 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 plentiful nutrient in meat-rich diets, is a key nutrient on this course of and the perform of collagenase which digests collagen within the intestine. Though plant-based diets could not include 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 very 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 include vitamin C, iron, silicon, proline, lysine, threonine, and zinc are vital within the collagen manufacturing course of.
Vitamin C-rich meals are present in quite a lot of meals you could 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 also 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 plan. Meals wealthy in threonine embrace lentils, peanuts, eggs, animal proteins, chickpeas, beans, and asparagus.
Along with meals sources, dietary supplements might be taken to be sure to’re getting sufficient of those vitamins to provide collagen, however in case you’re consuming a weight loss plan wealthy in complete meals, you’re probably getting sufficient of those key vitamins. If not, simply chat together with your dietitian to get a correct plan in place for supplementation wants
Ought to I Take Collagen Dietary supplements or Use Collagen Powder?
For those who take pleasure in them, go for it!
There are some research exhibiting that consuming collagen peptide powders wealthy within the amino acid glycine could enhance joint well being, scale back joint ache, enhance pores and skin elasticity, scale back intestinal irritation, could enhance high quality of sleep, and will enhance wound therapeutic. (7) (8) (9) (10) (11) (12)
Identical to something with our meals decisions, 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 increase 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 elements and incorporates tremella, an antioxidant-rich mushroom identified for protecting 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 very 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 growing the protein in your weight loss plan, reminiscent of collagen protein powder, you’ll improve the consumption of amino acids in your weight loss plan.
By consuming extra amino acids in your weight loss plan, particularly glycine, that are the constructing blocks of protein, you’ll reap the advantages of a weight loss plan richer in protein. Protein is closely concerned in collagen manufacturing throughout the physique — oftentimes protein sources additionally include the vitamins wanted for collagen manufacturing. Protein can also be a key macronutrient for sustaining the general well being of the hair, pores and skin, nails, and so forth.
Protein can also be largely answerable for bettering intestine perform 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 perform and is discovered abundantly in protein-rich meals.
Glutamine can also be present in collagen powders, but in addition plant-based protein powders and animal-based protein powders, and even cabbage.