Our friends from Perfect Keto created a collagen guide that we are excited to share with you! Check it out below!
Over the past decade, the trend of products packed with collagen has seen immense growth. Science has proven again and again the wonders of this protein that glues the human body together. From supporting skin health to keeping your heart beating, it’s no wonder products containing collagen do well on the shelves!
Contrary to popular belief, you won’t benefit from collagen if applied topically! It’s a secret the beauty industry has been hiding from you.
You won’t be getting collagen directly from food, too.
The protein-rich food our bodies take in are broken down into dietary amino acids, which are the building blocks of collagen. Then, your body makes collagen on its own through cellular processes. You can, however, provide your body with collagen supplementation and it would be just as effective.
The original source of this article is from Perfect Keto. It’s full of interesting facts and gives you in-depth knowledge on not only the benefits of collagen that’s backed with research but simplifies how collagen is made in the body and how you can supplement yourself with collagen. The infographics are fun to look at, too!
Types of Collagen
You’re probably thinking collagen is one type of magical protein, but this couldn’t be further from the truth. In fact, there are 28 known collagen types, each with a different yet vital function.
The five common types of collagen are:
Collagen I- The most abundant and is in almost every tissue in the body.
Collagen II- Mostly in cartilage
Collagen III- Can be found alongside type I
Collagen IV- Forms the basal lamina, which gives external support to skin cells
Collagen V- Found in bone matrix, cornea, and connective tissues
Science-Based Benefits of Collagen
Adequate collagen is necessary to maintain proper function of:
- Skin
Improves skin elasticity, hydration, reduces wrinkles, and many more!
- Nails
Collagen keeps your nails strong and grow at a healthy rate
- Hair
May prevent premature hair loss, thinning and graying
- Muscles
Collagen increases muscle strength, muscle regeneration and prevents muscle disorders
- Tendons, joints, and ligaments
Collagen can prevent and treat rheumatoid arthritis and osteoarthritis, as well as maintain structural integrity of tendons and ligaments
- Bones
Calcium absorption will be improved, and bone-forming cells will be stimulated. Collagen also increases the capacity to resist fractures!
- Tissue
Collagen helps in healing your skin when you get wounds, thus aiding tissue repair. In fact, collagen is involved every step of the way!
- Eyes
Your eyes are kept healthy as collagen maintains the pigmented (colored) layer of your retina!
- Gut
Collagen peptides can improve intestinal barrier
- Heart
Provides stiffness to the walls of your heart to help keep it beating!
- Brain
Helps brain function properly and prevents neurodegenerative diseases such as Alzheimer’s
So, what causes collagen loss?
It’s unfortunate, but our body can lose the collagen that it worked so hard to create.
Some of the common factors of collagen loss:
- Aging
Our skin loses collagen at a rate of 1% per year!
- High-sugar diet
Sugars are known to render collagen unusable
- Smoking
Slows down collagen synthesis
- Nutrient deficiency
Low intake of collagen-forming nutrients
- Genetic predispositions
Abnormalities in genes that encode collagen
There are environmental factors that can damage and reduce our collagen levels too, such as excess sun exposure and air pollution.
The Deal with Collagen Supplements
Collagen supplements provide a more convenient and efficient way to ensure your collagen needs are met. It’s faster than having your body build collagen from breaking down protein into dietary amino acids and building it all the way up again.
Collagen supplements hide behind many names, from “hydrolyzed collagen” to “collagen hydrolysate”. It sounds very scientific and impressive, but they’re pretty much the same thing: small collagen chains extracted from animal tissue.
Benefits of Collagen Supplementation in Diet
- Fast metabolism
- Proven benefits for skin, joints, and bone health
- Tasteless and odorless
- Dissolves quickly in warm-hot water and doesn’t gel
Collagen-Forming Nutrients
- Amino acids
Collagen formation requires 21 types of amino acids, which are found in protein-rich food!
- Vitamin C
Activates enzymes needed for collagen synthesis and release enzymes that inhibit collagen destructors.
- Vitamin E
Protects collagen from free radicals and helps regulate collagen growth.
- Carotenoids
Important for collagen preservation (especially skin aging).
- Calcium
Allows hardening of collagen in bones!
- Copper
Links collagen to elastin, necessary for skin integrity!
- Selenium
Prevents excess scar tissue.
- Omega 3’s
Helps produce optimal collagen levels.
Time to Boost Your Collagen Intake!
Collagen supplements have been proven to be very beneficial for your overall health. Collagen is safe at a minimum dose of 10g/day, but higher doses are fine too.
The great thing is there is no “best time” to take collagen, as your body readily absorbs it!
Because collagen supplements are odorless and tasteless, you can add them to all kinds of drinks, from your morning vege-shake to your afternoon tea.
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