Collagen: To Supplement or Too Eat?
Written by Jordyn King BS, MS Nutrition
Collagen is one of the most abundant proteins in your body which gives our skin structure, suppleness and stretch. Collagen is the main building block and structure to your skin, bones, skin, muscles, tendons, and ligaments. Even in other parts like teeth, eyes and blood vessels. Collagen is produced naturally in our bodies and it what holds the “glue”. We use Collagen for everything. However, as you age our body produces less collagen and weakens our skin creating less firmness .
How's Collagen made in the body?
First things, first all collagen starts off as pro collagen. “There are three amino acids important for collagen synthesis which includes proline, lysine, and glycine,” says registered dietitian and beauty expert Katey Davidson, MScFN, RD.Your body will make procollagen by combining the amino acids called glycine and proline. This process uses vitamin c and copper to work. That’s why it’s Important to make sure you consume a variety of nutrients needed to make these proteins to be produced in the body. meat poultry seafood dairy legumes into all excellent sources of amino acids as well.
There are 4 main types of collagen types out of the 16 in our body system:
Type I.- accounts for 90% of your body’s collagen and is made of densely packed fibers. It provides structure to all skin, bones, tendons, fibrous cartilage, connective tissue, and teeth structures .
Type II.- made of more loosely packed fibers and found in elastic cartilage, which cushions your joints.
Type III. This type supports the areas of our muscles, organs, and arteries.
Type IV. This type helps with filtration and is found in the layers of your skin.
Environmental Factors w/ Collagen Damage
Consuming too much carbohydrates and sugar content in foods - sugar interferes with collagen’s ability to repair itself. Thus, for the best production of collagen in the body, limit carbohydrates and sugar contents to decrease any collagen damage or further inflammation while we age
Sunlight - Too much exposure to thes sun can cause too much ultraviolet radiation on the skin that reduce over all collagen production.
Smoking & Vaping - smoking and vaping can reduce collagen production, which can then impair wound healing and this leads to more wrinkles on the skin.
Benefits
Collagen makes up so many critical parts of our bodies, collagen is not only beneficial but essential to maintaining good health:
Improve muscle mass
Reduce osteoarthritis pain
Maintain hydrated skin
Providing structure to your skin
Lower blood Pressue and blood sugar levels
Improve fine lines and wrinkles
Decrease joint pain
Easy access to healthy high protein digestive foods
Increase wound healing
Stimulate bone health
Natural Food Sources in Collagen
Did you know you can get collagen from food? The food sources that have natural collagen in it are mainly animal products since collagen is found in the connective tissues of animal foods. Other collage foods have high protein food sources that will supply your body with a range of amino acids needed to make collagen.
Here are 14 Collagen rich food sources to include in your diet to reach your skin goals:
1.Bone Broth
Bone Broth is the most reliable source of collagen. This is made by boiling animals in water to help extract collagen from the bone. Bone broth also contains calcium, magnesium, phosphorous, collagen, glucosamine, chondroitin, amino acids, and many other nutrient.
2.Chicken
Chicken has the connective tissues and is a rich source of collagen. To expand on this, a lot of collagen supplements are derived from chicke.
3.Fish and ShellFish
Fish and Shellfish have bones and ligaments made of collagen. But while your lunchtime tuna sandwich or dinnertime salmon can certainly add to your collagen intake, be aware that the “meat” of fish contains less collagen than other, less desirable parts.
4. Egg Whites
Egg whites have large amounts of the amino acid, proline for collagen production
5. Pork skin: Pork Rinds
Did you know Pork Rinds are an excellent source of collagen and pack with protein? remember, collagen is found in the connective tissues of animal foods, thus pork skin. Just make sure to buy pork rinds that are cooked in their own fat and not horrible vegetable oils.
6. Citrus fruits
Like earlier discussed Vitamin C plays a vital role in collagen production which are contained in citrus fruits like lemons, limes, grapefruit & oranges. Thus, getting enough dietary vitamin C is crucial!
7. Berries
Berries also provide an excellent source of Vitamin C. Did you know Strawberries provide more Vitamin C than oranges
8. Tropical Fruits
Vitamin C rich fruits like mangos, kiwi, pineapple and guava all contain excellent sources of Vitamin C as well which is made with collagen production.
9. Garlic
Garlic not only can add tons of flavor to dishes but it can also boost your collagen production since garlic is high in sulfur it can help prevent the breakdown of collagen as we age.
10. Leafy Green
Leafy greens including Spinach, kale, Swiss chard, and other salad greens have ton of nutrient in them . Leafy greens contain chlorophyll thus, there green color. Ingesting chlorophyll increases the precursor to collagen in the skin. So, Eat your Greens People!!
11. Beans
Beans as we all know are high protein vegetarian sources. However, they also contain amino acids necessary for collagen production and protein synthesis. Beans are also rich in copper which is one of the necessary nutrients for collagen production from discussed above.
12. Nuts: Cashews
For times we want to snack on some healthy nuts, go for cashews. Cashews contain key nutrients including zinc and copper which can boost the ability to provide collagen production
13. Tomatoes
Tomatoes also contribute to rich sources of Vitamin C and lycopene , and can provide 30 percent of collagen in one medium tomato.
14. Bell Peppers
Bell Peppers contain high amounts of Vitamin C which is essential not only for collagen production but also contain capsaicin. Capsaicin is an anti-inflammatory compound that could reduce signs of aging.
To Supplement or Too Eat ?
Supplements: Collagen can’t be absorbed by the body in its whole form. This means collagen proteins must be broken down into smaller peptides or amino acids before they can be absorbed. Collagen supplements are typically already broken down into peptides of two or three amino acids for the purpose of increasing their bioavailability. These collagen peptides are then absorbed through the gastrointestinal tract. It’s important to note that collagen supplements are not regulated by the Food and Drug Administration, and manufacturers don’t have to prove that they’re effective or safe before putting them on the market. Your body actually makes collagen on its own! So you don’t really need to take the so-popular supplements. However, it can be a quick fix for protein if you’re really in a pinch.
Your body can use collagen through oral supplements, but you can also eat it through animal protein sources. There are nutrients that you can eat to help the body make its own collagen: proline, vitamin C, copper, and vitamin A. More scientific evidence is needed to support the use of actually using an oral collagen supplement...so just eat your protein.
Complete vs Incomplete protein from Food?
You do not have to eat all 20 of the different amino acids all at once to increase collagen in the body and provide adequate protein content. Eating a balanced diet will provide you with all of the essential ones (which means your body cannot make them) and your body will assemble what it needs from what you give it and to provide you with right amount of collagen in the body. “Complete” proteins contain all 9 of the essential amino acids at once. These are eggs, animal protein, dairy, chia seeds, soy, and quinoa. But again, you don’t need to worry about complementary or pairing foods together as long as you’re eating a variety of all food groups.
In Conclusion…
Diet and eating well plays an important role in the appearance and youthfulness of our skin, which in this case all comes down to collagen. We have to remember, the key to having the best skin is the body’s ability to use the key nutrient, collagen. “Foods like bone broth contain a bioavailable form of collagen your body can use right away, making it arguably superior to supplements,” says Registered Dietitian Carrie Gabriel. Other foods, such as a variety of fruits and vegetables add a number of key nutrients to your diet while boosting your skin health. A 2014 double-blind study, published in the journal Skin Pharmacology and Physiology found that women who consumed extra collagen had higher levels of skin elasticity after four weeks than those who took a placebo. Thus, overall dietary collagen will already help with anti-aging and improve the elasticity of the skin, but also help with joint pain, muscles and digestion. Over the counter supplement and regimes are irregulated, which could potentially not be safe to our bodys. Thus, sticking to the dietary approach of boosting collagen is key.
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