Collagen powder is a very popular nutritional supplement. Although it is classified as a protein powder like whey protein or soy protein, collagen functions differently in the body and has many different benefits. Collagen has been on the market for a long time in the form of gelatin, but collagen powder has recently gained popularity. Let's talk about what it does today.
What Is Collagen?
Collagen is the most abundant protein in the human body, making up almost one-third of the total protein in the human body. Collagen is the largest structural protein in connective tissues such as muscles and joints, helping to increase flexibility and the ability of muscles to stretch. Our bodies can produce collagen on their own, but it can provide additional benefits through diet or nutritional supplements. The most common form of collagen supplement is hydrolyzed collagen.
How Does Collagen Work in the Body?
Collagen is actually quite different from whey or soy protein supplements. Because the body is able to produce its own collagen, the body maintains a balance between collagen breakdown and manufacturing based on the amount of amino acids in the system. When collagen is broken down into smaller molecules, the body automatically produces more collagen. So by taking hydrolyzed collagen, the body thinks it has detected a drop in collagen levels and produces more collagen.
The Role of Collagen.
Collagen actually exists in more than a dozen different forms, but there are four main types of collagen that play key roles in the body.
Type 1 Collagen This type makes up up to 90% of the collagen in the body and is the dense type that provides structure to several body components such as teeth, skin, bones, and cartilage.
Type 2 Collagen This type of collagen is more elastic and stretchy than Type 1 collagen and is less dense, primarily providing cushioning for joints.
Type 3 Collagen Type 3's role is to provide structure to arteries, organs, and muscles. It often combines with Type 1 collagen to enhance the health of the skin, hair, and nails.
Type 4 Collagen Type 4 collagen is essential for skin health, acting as a filter between the external environment and the body.
What Are the Benefits of Collagen?
Collagen plays a key role in the body. While the benefits of collagen are similar to other protein sources, collagen has some unique features.
1. Collagen helps with muscle growth and repair
When combined with a healthy diet and good exercise habits, collagen can help build and strengthen muscle. One specific study on an older population showed that collagen works in three ways: increasing strength, increasing lean body mass, and reducing fat mass at the same time. These benefits are great for athletes and regular people to combat the effects of aging on our body's muscles. By increasing lean mass and reducing fat mass, collagen also helps. In the long run, having greater muscle mass can boost metabolism, and consuming a high-protein diet can help reduce overall calorie intake while maintaining lean body mass by keeping people satisfied longer.
2. Collagen Promotes Healthy Skin, Hair, and Nails
Collagen has long been considered a dietary supplement that helps women promote healthy skin, hair, and nails. Gelatin is a form of collagen used in cooking and has been popular as a thickening agent for many years. Many skin care products include collagen to promote anti-aging benefits, but studies have shown that collagen taken in a steady diet supplement can reduce wrinkles. The idea behind this finding is that even though the body can make its own, it is beneficial to get extra collagen in our diet.
3. Collagen Benefits Joint Health
Joint pain is not only common during the aging process, but it may also affect athletic performance. When our connective tissue begins to break down due to aging, disease, or injury, insufficient collagen levels are often a problem. Collagen is key to healthy joints, and taking collagen supplements can increase the body's production of new collagen, helping to maximize production. Studies have shown that taking collagen one hour before exercise can provide the greatest benefits.
4. Collagen May Play a Role in Digestive Health
Research into this area of collagen supplements is still relatively new, and it is claimed that collagen actually plays a role in maintaining the health of our digestive system due to its structural properties. The stomach and intestines act like large muscles, pushing food through the digestive system and extracting the nutrients we need.
Collagen Foods | How to Get More Collagen in Your Diet?
The main sources of dietary collagen come from animal products, and the parts of animals that are highest in collagen, such as animal skin and bones. We can get collagen from chicken with skin or canned fish with bones, such as salmon or sardines. Gelatin forms are commonly found in desserts, and bone broth is a very rich source of collagen.
Best Ways to Get Collagen.
The two main ways to get collagen are from collagen powder or gelatin. Collagen powders, which usually come in peptide or hydrolyzed forms, don't thicken liquids like gelatin does, making them convenient to use in a variety of ways. Collagen powders can be mixed into coffee or tea, or added to a post-workout recovery shake. Although collagen is available in pill and drink form, most studies have been conducted on it in powder form.