Collagen is the main structural protein in connective tissues. It is the protein that forms the elongated fibrils of skin, cartilage tendons and bone.
Collagen molecules are made up of three left-handed Polyproline II helices that have been twisted into a triple helix. Its high glycine contents, which contain every third amino acid in the body, contribute to its rigidity.
It’s the foundation of your tissues
Collagen is the main protein found in your skin, muscles, bones, tendons and ligaments. It is also found in your blood vessels and intestinal lining.
Your body creates collagen by combining amino acids glycine, proline and hydroxyproline to form a triple-helix structure. You get these amino acids from proteins such as fish, chicken, eggs, dairy, beans and nuts. Vitamin C, zinc, and copper are also required by your body to make collagen.
As a fibrous protein, collagen is rigid and able to resist stretching. It is the perfect material to construct your tissues, especially because it is naturally waterproof and lubricating. It’s also a great way to keep your joints strong and healthy.
The human body produces its own collagen, but the production rate slows down with age. You lose 1% of your body’s collagen every year once you reach the age of 25. To avoid health problems such as osteoarthritis or joint pain, you must ensure that you get enough collagen and electrolytes together.
There are 28 different types of collagen. However, only four to five of these are used in dietary supplements. The type I collagen is the most important, as it is the base of all fibrillar collagins in connective tissues. The other major collagen types are types II and III.
All types have different molecular shapes and serve different functions. For example, tropocollagen is a protein with kinks in its structure that resemble knots. These kinks are caused by a variation in the sequence of amino acids in tropocollagen, with proline and hydroxyproline providing more flexibility than the normal glycine-proline sequence found in thick fibrils of type I collagen.
The best foods to get more collagen are meats and fish, poultry, eggs, vegetables, and dairy products. Red meats, such as pot-roast, chuck roast and Brisket, contain more collagen compared to other cuts of beef. You can also get collagen from poultry, fish, venison, ostrich and goat meat. Gelatin and bone broth are also rich in collagen. You can get collagen from certain types mushrooms and the skins from sustainably sourced fish.
Keep your heart healthy
Collagen is also good for your heart. This is because it contributes to the strength and flexibility of your blood vessels. This is particularly true of arteries that can become stiff and weak, increasing your risk of developing atherosclerosis. People who regularly consume collagen supplements have healthier arteries.
This may be because collagen helps to balance your harmful LDL cholesterol with the beneficial HDL cholesterol. Additionally, it decreases triglycerides, a type of fat linked to an increased risk of cardiovascular disease and heart attacks. It also lowers your cholesterol by preventing and treating plaque buildup on artery walls.
Collagen also contains antioxidants which can help neutralize free radicals. These are the molecules that damage your cells, and cause them to age. It also contains the building blocks of nitric oxygen, which can increase your blood flow and help prevent clots forming in arteries.
Collagen can be found naturally in foods like bone broth, fish scales, and chicken skin. However, it’s more convenient to take a supplement, such as hydrolyzed collagen, which has been processed to make it easier to digest and absorb. This is available in powder form that easily dissolves in tea soup, smoothies, and other beverages.
It helps to keep your bones strong
Collagen is a major component of bone structure and helps keep bones strong and healthy. As we age, collagen production decreases and the bones can weaken. This can lead osteoporosis which weakens bones and increases fracture risk. A study found that taking collagen peptides helped increase bone density in postmenopausal women. In fact, the study participants who took 5 gram of collagen peptides per day for 12 month saw an increase up to 7% of bone mineral density.
Collagen can also be used to reduce and prevent joint pain. The natural supply of collagen in the human body allows joints to stretch and move freely. Joints become stiffer and more painful when collagen production is reduced. Collagen supplements can help relieve this pain by reducing inflammation in the joints. Collagen can also promote muscle growth, and strengthen tendons and ligatures. In one small study participants who took collagen as part of a 12-week strength-training program saw greater gains than those who didn’t.
Additionally, collagen can support heart health by lowering levels of cholesterol. In a small study, participants took 16 g collagen tripeptides over six months and saw a reduction of the stiffness of their arteries as well as a decrease of their “bad” cholesterol or low-density lipidoprotein (LDL).
The best source of collagen is foods that are high in protein, such as red meat, chicken and fish. You can also find it in certain beverages, like bone broth, made by simmering animal skeletons for a few weeks. The bone broth contains the collagen proteins, which your body breaks down into amino acids to build tissue.
It helps keep your skin young
Collagen is an essential protein for skin elasticity and hydration. As you get older, your collagen levels will decrease and this can cause saggy, wrinkled looking skin. Addition of collagen to the diet has been shown to improve skin elasticity, firmness, and hydration. It can also reduce wrinkles and fine lines.
The amino acids glycine, and proline are found in foods high in protein, such as poultry, fish, whole grains and dairy products. Vitamin C, copper and zinc are also essential nutrients for collagen production. A balanced diet will help you to get the collagen that your body needs.
Collagen is the most abundant protein found in the human body. It has been studied to determine its role in a variety of conditions and diseases. These include aging skin, healing wounds, osteoarthritis, rheumatoid and rheumatoid (RA) as well as bone health. The majority of trial results were at least modestly favorable, but the quality of research could still be improved.
Collagen is important in the body because it holds connective tissues together, such as joints and tendons. The breakdown of collagen can lead to stiff and painful joints and increase the risk of osteoarthritis. A high-collagen food diet has been shown to reduce joint pain in people who are physically active.
It can be difficult to consume sufficient collagen through diet alone. You can add more collagen into your diet by using a variety supplements, such as powders or capsules.
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