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Everything About Collagen

Writer's picture: valtalityvaltality

Updated: May 8, 2024


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Benefits and Signs of Deficiency Backed by Science


In the realm of wellness and beauty, collagen has gained a lot of attention, and rightfully so. This structural protein serves as the building block for our skin, bones, muscles, tendons, and ligaments, playing a crucial role in maintaining their strength and elasticity. However, beyond its beauty-enhancing reputation, collagen offers a heap of health benefits that are confirmed by research.

 

This protein is primarily produced by our bodies, providing structural support to various tissues. As we age, our collagen production naturally declines, leading to visible signs of aging such as wrinkles, sagging skin, and joint stiffness.

 

 

Collagen production is at its peak during our early adulthood years. By the time we reach our thirties, collagen production begins to decline more noticeably. The rate of decline may accelerate slightly, averaging around 1-2% per year. As we progress into our forties and beyond, the decline in collagen production becomes more significant. By this stage, collagen levels may drop by approximately 2-4% per year.



Signs of Low Collagen Levels


  1. Sagging Skin: Reduced collagen levels contribute to the loss of skin elasticity, resulting in sagging and wrinkles.

  2. Joint, Tooth & Bone Pain: Diminished collagen leads to decreased cartilage integrity, manifesting as joint pain and stiffness. Bones become brittle and porous. Teeth are thinning and falling out.

  3. Brittle Nails and Hair: Insufficient collagen may lead to brittle nails and hair prone to breakage.

  4. Slow Wound Healing: Collagen plays a crucial role in wound healing, and low levels can impede this process, leading to delayed recovery.

  5. Digestive Issues & Leaky Gut: Collagen supports gut health by maintaining the integrity of the intestinal lining. Low collagen levels may exacerbate digestive problems such as leaky gut syndrome.



Different Types of Collagen


Collagen is categorized into several types, each serving specific functions within the body. The primary types of collagen include:

  1. Type I: Type I collagen is the most abundant form in the body, found in skin, bones, tendons, and organs. It provides structural support and helps maintain skin elasticity.

  2. Type II: Type II collagen is predominantly found in cartilage, supporting joint health and mobility.

  3. Type III: Type III collagen is found in skin, blood vessels, and organs, contributing to tissue integrity and elasticity.

  4. Type V: Type V collagen is present in hair follicles, placenta, and cell surfaces, playing a role in tissue development and repair.



Best Forms of Collagen


When it comes to collagen supplementation, various forms are available, including collagen peptides, collagen protein powders, and collagen supplements derived from sources such as bovine, marine, and chicken.


  1. Collagen Peptides: Collagen peptides are hydrolyzed collagen molecules broken down into smaller peptides, making them easily digestible and absorbable by the body. They are versatile and can be added to beverages, smoothies, or baked goods.

  2. Bovine Collagen: Bovine collagen is sourced from cows and is rich in Type I and Type III collagen, making it beneficial for skin, hair, and joint health.

  3. Marine Collagen: Marine collagen, derived from fish sources, is predominantly Type I collagen, with smaller peptides that are easily absorbed by the body. It is suitable for individuals with allergies to bovine or chicken collagen.

  4. Chicken Collagen: Chicken collagen is sourced from chicken sternum cartilage and is rich in Type II collagen, making it ideal for supporting joint health and cartilage regeneration.



Recommended Dosage of Collagen


The optimal dosage of collagen varies depending on individual needs and health goals. A common dosage range for collagen supplementation is 2.5 to 15 grams per day. For noticeable benefits in skin health and joint support, a dosage of 5 to 10 grams per day is recommended. I go high with most of my clients, aiming for at least 20 grams per day.

 

It's advisable to start with a lower dosage and gradually increase as needed, while also considering factors such as age, weight, and activity level.



The Vital Role of Vitamin C


Incorporating vitamin C-rich foods alongside collagen sources is essential for optimal collagen formation and tissue health. Research highlights that vitamin C aids in the absorption of dietary collagen and supports its conversion into functional collagen within the body. By ensuring a balanced intake of both vitamin C and collagen-rich foods, individuals can synergistically enhance the body's ability to maintain connective tissue integrity, promote skin elasticity, and support overall health.



My Collagen Recommendations 


  • Whole Body Collagen by Designs For Health. One of the best bovine collagen powders on Australian market, by far. Available only through prescription, such is the decision of the brand. Let me know if this is the one you want and I will have this organised for you. Type I and Type III Collagen.  

  • Collagen Body by Nutra Organics is a similar bovine-based product available retail range. With Hydrolysed Collagen Peptides, Arctic Sea Algae* (Calcium), White Button Mushroom Extract*. Organic and ethically sourced. Type I and Type III Collagen.  

  •  Marine Collagen by Nutraviva is a cod skin-based collagen. Type I Collagen.



What to take if you are Vegan/Vegetarian?


Vegans and vegetarians may find it challenging to obtain sufficient collagen through their diet, as collagen is primarily sourced from animal products such as meat, fish, and bone broth.

 

Plant-based protein is harder for human gut to process so I always recommend fermented or sprouted plant-based protein for ease of digestion and absorption.

 

Fermented pea or brown rice protein can be valuable for vegans and vegetarians seeking to boost collagen production. While these proteins do not contain collagen itself, they provide essential amino acids such as glycine, proline, and hydroxyproline, which are the building blocks required for collagen synthesis in the body.





I always suggest getting clean collagen/protein powder, aka no sweeteners, additives and fillers if possible. This way you can use it in smoothies AND in soups!

 

 

Let me know what products you use or ask me a question - just hit the reply button or book a free 15 minute discovery call to discuss this in more detail.

 

 

Yours in Health,

Valeriya

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