The Benefits of Taking Collagen
Collagen seems to be all the hype these days. People are baking with it, adding it to their morning coffee, and adding them to smoothies... But what exactly is collagen and why is it so important?
Collagen is the most abundant protein in our entire bodies. It is found in muscles, bones, skin, blood vessels and even our GI tract. This protein is responsible for giving our skin structure and strengthening our bones. While we do produce some collagen ourselves, adding collagen into the diet can do wonders for your overall health.
Let’s dive into the benefits of taking collagen on a consistent basis.
Healthy hair, skin and nails
As mentioned above, collagen is the primary protein for maintaining the structure of our skin, hair, and nails. Collagen production in our bodies decrease, which is how wrinkles and sagging skin result. By increasing collagen consumption, you can keep your skin firmer and aid in the repair of your cells. This includes reducing cellulite and stretch marks as well. Regular collagen consumption can reduce hair loss and increase the thickness of nails.
Helps Heal Digestion Disorders
Collagen contains the amino acid, glutamine, which is key for sealing and repairing the lining of the digestive track. People struggling with leaky gut, IBS, Chron's disease, ulcerative colitis, and acid reflux would highly benefit from collagen supplementation. Having a healthy gut ensures that you are digesting and absorbing all the nutrients you are eating. By not properly absorbing food, there is an increased risk of becoming nutrient deficient and developing inflammation. Also, since 70% of our immune function begins in the gut, making sure you have a functioning digestive track can help prevent developing illness and infections.
Improves Joint Health
As we age, our cartilage weakens and joint pain may occur. Think of collagen as a gel-like substance that seals and keeps our bones together. Without it, they fall apart. When we have less collagen, we are more prone to aches and stiffness within the joints. A 2009 studyshowed that participants who consumed a collagen supplement from chicken bones had 40% decreased osteoarthritis symptoms.
Strengthens Bones
Did you know that majority of our bones is collagen, not calcium? 60% of the weight of bone is made up of calcium and phosphate, while 90% of the matrix proteins are made up of collagen. While both are crucial for a healthy bone, it's important to realize that collagen should be given more attention when it comes to bone health. In this study, researchers found that supplementation of 5g collagen over a 12-month trial increased bone mineral density in postmenopausal women with age-related decline in bone density. Maybe we need to start advertising: "got collagen?"
Metabolic Function and Increases Muscle Mass
Modern diets today are rich in amino acids, including tryptophan. High levels of tryptophan in the blood can be a problem as it increases cortisol levels- which may lead to thyroid, hormone and metabolic disturbances. However, collagen is rich in glycine, methionine and histidine. These amino acids balance out tryptophan levels, decreasing stress levels in the body. Glycine is also known for its stress reduction effects and helps to improve sleep. From a muscle building standpoint, glycine is also involved in creatine synthesis. Having adequate creatine stores can provide energy to the muscles during a workout. So don't go waste your money on creatine supplements, just balance out where you get your protein sources from!
May increase longevity
Proline, an amino acid found in collagen, helps to clear build up around arterial walls while minimizing fat accumulation. Proline and lysine combined with adequate vitamin C helps to keep blood vessels strong. When we are deficient in those amino acids and vitamin C, plaque deposits on the arteries have a higher chance of developing. Collagen can supply your body with the right amino acids to prevent cardiovascular decline.
In today's world, we do not consume nearly as much collagen as our ancestors did on a regular basis. Our ancestors regularly ate animal and fish skin, bone broth, and meat on the bones... Most people are choosing boneless, skinless chicken breasts with absolutely none of the rich benefits of collagen! Eating more traditional foods such as whole chicken cooked with the bones, making homemade bone broth soups, and eating the skin can actually do amazing things to your health.
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Some of my favorite ways to add collagen to my diet are to add a scoop or two into my morning coffee or tea. I like making it frothy by adding almond milk and stevia or honey and frothing together. You don't even taste the collagen! I can definitely say that since I have added collagen to my diet at least once a day, I've made huge improvements in my digestion, hair, skin, and nails. I also am a fan of making bone broth soups. Sometimes I just pour some broth in a mug and sip on it for a warm, cozy drink. I blend collagen into smoothies, add it to my pancake mix, and even stir into yogurt! Adding collagen in the diet can be as easy as you make of it.
My favorite collagen brand is Ancient Nutrition.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2764342/
https://www.ncbi.nlm.nih.gov/pubmed/28786550
http://www.scielo.br/scielo.php?script=sci_arttext&pid=S1809-98232016000100153
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
https://cvskinlabs.com/could-collagen-hold-the-key-to-smooth-skin-and-a-healthy-heart/
