Collagen - the new buzzword on everyone’s lips
As more collagen supplements pop up on the market, you might be wondering what is this collagen stuff all about? What are the differences between collagen types 1, 2 and 3, and which type of collagen is for you?
Collagen is the most abundant protein in the body. It turns out there are at least 16 different types of collagen, but 80-90% of the collagen in your body is made up of types 1, 2 and 3. Each of these three different types of collagen has a slightly different job in the body and come from slightly different sources.
Here’s a quick summary of these different types of collagen:
Type 1 collagen: Minimize fine lines and wrinkles and improves skin elasticity and hydration. Not only does it help rebuild your muscles, eyes, bones and teeth, it’s also good for strengthening your nails and helping you grow thicker, stronger hair - sound like a bit of you??
Type 1 collagen is most abundant in marine collagen.
Now, there’s a lot of overlap when it comes to the benefits of type 1 and 3 collagen, so you’ll often find products that contain both. However, natural marine collagen, which is sourced from wild caught fish, is particularly rich in type 1 collagen making it the best choice for those wanting the benefits of type 1. This is the collagen I currently take.
Type 2 collagen: Makes up the majority of the protein molecules in your cartilage, the connective tissue that protects your bones at the joints, in your spinal disks, and your eyes. One of the best sources is bone broth protein.
Type 3 collagen: Found in large quantities in your intestines, muscles, blood vessels, and the uterus. It’s most often used with type 1 collagen for gut healing and to improve skin elasticity and hydration. Bovine collagen is a great source of type 1 and 3 collagen. I used to take this type, but switched to type 1.
In summary, collagen is the building block that promotes healthy skin, holds together your bones and muscles, protects your organs and provides structure to joints and tendons.
Guess what?? Your body produces collagen on a regular basis, but… it does slow down with age, damn it!
Lifestyle habits that can halt collagen production include smoking (but who smokes these days right??), sun exposure, and an unhealthy diet. Without this important building block you might start to see wrinkles and sagging in your skin and even experience joint pain.
The good news is, you can maintain and replenish collagen with certain foods and high quality supplementation. The human body does require all three types of collagen, so it’s important to use a variety of high-quality collagen sources regularly to ensure you’re supporting your body as a whole!
How to add collagen to your diet:
Experiment with bone broths, by simmering bones to help extract the flavour and beneficial nutrients. Not only is it an excellent source of collagen, but it’s also tasty and easy to add to your diet by using it in soups and stews, and wholegrains like quinoa and rice.
Powdered gelatin is essentially the cooked form of collagen, and powdered gelatin can be quick and convenient way to bump up your collagen consumption. It can be mixed into any liquid, including soups, stews, and broths.
Collagen peptides are another easy option to get your fix of this important form of protein. Most brands sell hydrolysed collagen peptides, which means that the amino acids in collagen have been broken down so they’re more easily digested and absorbed. I use a marine collagen flavourless powder and add it to my oats or coffee daily, or take in a pill form.
So there you have it, that's a very basic run down of collagen ladies (and men), choose a collagen that best suits what you're wanting out of a collagen supplement.
Here's to more youthful, hydrated skin, less wrinkles, thicker hair and stronger nails! xx