All About Collagen

By the end of 2021, it is estimated that the anti-aging market is supposed to reach more than $216 billion. The most current anti-aging product on the market receiving the most attention is collagen. But what is Collagen? Collagen is a type of protein that is the main component of many connective tissues in our body which basically holds our body together. It represents up to 30% of our whole body protein content with most being categorized as type I, II, and III. The type we are most familiar with is Type I since it is found in bones, ligaments, tendons, and skin. Type I collagen is mostly sourced from fish and is mainly used for hair, skin, and nail health. Type II collagen is sourced from chicken and is promoted for cartilage and joint health. The body can't absorb collagen in its whole form so instead, it needs to be broken down during the digestive process before it can be absorbed into the bloodstream. This is why many collagen supplements are hydrolyzed so the protein is easily absorbed in the gastrointestinal tract.

Why Collagen?

The reason many people choose to take collagen supplements is because of its ability to improve skin elasticity or joint function. Though in reality, our bodies dictate where proteins are distributed in the body. For example, if we become wounded, the protein will be used to prioritize wound healing instead of improving the appearance of our hair, skin, and nails. So even though we take a collagen supplement for our skin, it then gets used where it's needed.

Food Sources

All food sources of collagen are animal-based. So, people following a vegan or plant-based lifestyle would not get collagen in their daily diet. The most common food source is bone broth. Bone broth is bone (usually from beef or chicken) that has been simmered for 24 hours. This heating process breaks down the bones to release many nutrients and minerals, including collagen. In humans and animals, collagen is mostly concentrated in the connective tissues, such as muscle.

Collagen Supplements

There are important factors to consider before taking a collagen supplement. It is important to consider dietary and lifestyle factors that can damage collagen production, such as consuming foods high in sugar. Sugar molecules can bind to the collagen fibers and cause a loss of strength and flexibility in the fibers making skin look saggy. In addition, smoking and exposure to sun and pollution can affect collagen levels. If you maintain a healthy lifestyle and a well-balanced diet, a collagen supplement probably won't be needed.

Overall, research is still unclear about which collagen type is best and currently, there are not enough human studies on the benefits of collagen. Most studies done have been funded by industry which may introduce bias. Collagen supplements are expensive and it can cost up to $70 just for a month’s supply. So, before you begin taking any supplement, consider your physiological need for a supplement and discuss your plans with a health care provider first before changing your diet patterns.

References:

Wolfram, T. (2019). Why are Collagen Supplements Popular? | Food & Nutrition Magazine | January/February 2019. [online] Food & Nutrition Magazine. Available at: https://foodandnutrition.org/from-the-magazine/why-are-collagen-supplements-popular/ [Accessed 30 Sep. 2019].