Collagen is a protein found naturally in bones and skin. It seems to be a hot topic. You can buy collagen and electrolytes together in powder, pill and bone broth form. Many influencers also add a spoonful to their morning cup of coffee or other recipes.
Benefits
Collagen has become popular for its purported ability of rejuvenating aging skin, increasing muscle mass and reducing arthritis pain. It is made from the protein in animals such as cows, fish or chickens and comes in pill, liquid or powder forms. For the best results, most experts recommend choosing a collagen supplement that contains different sources of animal protein.
It is a fibrous type of protein, unlike most other proteins. This means that it has a firm texture and does not stretch. Its rigidity provides structural support for the extracellular space of connective tissues including tendons ligaments and muscles. It also helps bones, tendons and skin stay strong and flexible. Three types of collagen are found in the human body. Type I collagen is found in cartilage and tendons. It is rich in the hydroxyproline that helps build keratin. Type II can be found in the body’s skin. It is rich in Glycine, which helps form the amino acids needed to make the protein strands that make up skin. Type III is found in the blood vessels and intestines. It is high in proline which helps to heal wounds and clot blood.
As we age, the body’s ability to produce collagen decreases. Some people with autoimmune diseases, connective tissue disorders or conditions such as osteoarthritis do not produce enough collagen. Diet and lifestyle factors can also decrease collagen production.
While there is limited high-quality research on collagen, some scientists believe it can help reduce the appearance of fine lines and wrinkles. It can also improve the strength and flexibility of joints.
Most collagen supplements are hydrolyzed to make them easier to absorb by the body. They are easy to add to the diet. Collagen is easily added to drinks, soups and baked goods. Many consumers are drawn to the tasteless, gelatinous consistency of collagen, which blends easily into any drink or meal. Some consumers prefer collagen to other types protein supplements, like whey.
Sources
Collagen is the body’s most abundant protein. It can be found in muscles, tendons and ligaments, the skin, and the linings of the digestive tract. It is also the building blocks of our hairs, nails, and connective tissue. You should consume foods and supplements that are rich in collagen if you’re looking to improve the health of your body.
Collagen comes from a variety animal byproducts. The most common sources are bovine (cow), porkine (pig) or marine. The collagen is then converted into peptides, or broken down to gelatin. The type of collagen used in a product depends on its purpose. The types of collagène are classified according to their chain structure, repeating length and glycine contents. The glycine level in collagen determines the stability and resistance of the collagen to stress. Its chains are twisted to form a triple-helix and the glycine molecule forms intramolecular hydrogen bond.
Collagen peptides are among the most popular and well-known products. They are smaller, lower-molecular-weight versions of native collagen protein. They are easier to digest and absorb compared to collagen protein. The peptides have been fragmented to smaller pieces which are easier for the body to absorb. The fragments then are distributed throughout your body and provide you with the same biological effects as the larger molecule of protein.
Many companies make their own collagen peptide powders. These are typically marketed as supplements with a range health benefits, such as skin elasticity or joint health.
Multi-collagen formulas are popular because they contain a mixture of collagen proteins derived from different animals. Ancient Nutrition’s multi-collagen formula, which contains collagen from chicken bone broth, grass-fed pork and beef, eggshell membrane, and hydrolyzed salmon collagen peptides, is one of the most popular. This formula is mixed with Vitamin C, which helps maximize absorption.
Some people use the collagen powder not only as a beauty product, but also as a food that supports their natural collagen production. Bone broth is the best source of collagen that occurs naturally. It can be made from simmering cartilage and bones in water for 4 to 24 hours. Sardines are another good source, as their scales, skin, and bones contain high amounts of collagen.
Dosage
Collagen has become a buzzy protein supplement known for its anti-aging benefits, but it’s also a great way to support skin, bone and joint health. It’s available as a powder, liquid or capsule and can be added to smoothies, coffee drinks, hot and cold meals and even desserts.
When choosing a collagen product, consider the amount of collagen peptides it contains, as well as its taste and texture. Collagen supplements have different mouthfeels and textures depending on whether they are bovine (cow), porkine (pig) (or marine) (fish), as well as their concentration, processing, and blending methods. If you are looking for a versatile option, consider a mixable powder without flavor that can be easily incorporated into any beverage.
A second factor to consider is the amount that the body can absorb. When consuming more collagen than the body’s enzymes can process, you may experience digestive discomfort, which is why it’s important to stick to a once-daily dosing schedule when taking this type of supplement.
Generally speaking, most powders are easy to swallow and dissolve quickly in both hot and cold beverages. Some powders can leave a clumpy texture or residue, while others can have an unpleasant taste. A blender, shaker bottle, or frother can be used to ensure that the mixture is smooth and even. If the texture of powder is not ideal, capsules are a convenient alternative that can be stored in your weekly pillbox without adding bulk.
The optimal time to consume collagen to boost muscle performance is 30-60 minutes before exercising. This will ensure that the amino acids in collagen reach your muscles, which are most in need.
