30 Apr What’s the deal with Collagen?

Collagen is a protein. It’s derived from the Greek word GLUE.

It’s the main component of various connective tissues in the body. 

It’s present in fibrous tissues such as tendons and skin and makes up ~30% of whole body protein content.. 

There are 3 main types of collagen in the body.

Type I is most common and distributed in bones, ligaments, tendons and skin. Responsible for elasticity and strength. 

Type II is primarily in cartilage.

Type III is most prevalent in skin, blood vessels and internal organs. Strengthens the gut wall making it less permeable and able to retain nutrients from food. Keeps intestines flexible due to its elastic qualities. 

All collagen contains 19 amino acids, however it is not a complete protein because it lacks the essential acid tryptophan. 

Amino acids serve as the building blocks for production of collagen or other proteins in the body as well as protect existing collagen in the body.

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Collagen is often taken to achieve a specific benefit such as skin elasticity or joint function. 

Our bodies prioritize nutrients, so if we need protein for wound healing, that’s the body’s number one priority where it’s going to allocate amino acids.

Once we digest and absorb collagen it becomes part of the amino acid pool and gets used where it’s needed.

The amino acids necessary for collagen production can come from any protein sources – bone broth, dairy foods, beans, quinoa. 

The body doesn’t absorb collagen in the whole form. It breaks down into amino acids which it then makes into collagen and other proteins. 

Foods that contain collagen include muscle meat (vs organ meats), fish, egg whites.

Vitamin C is an important nutrient involved in the production of collagen. Zinc and sulfur also aid in collagen production. 

Sulfur (broccoli, onions, garlic)

Zinc (red meat, poultry, beans, nuts, certain types of seafood, whole grains, dairy foods).

Dietary and Lifestyle factors can damage existing collagen. 

• High sugar intake causes loss of flexibility and strength in collagen fibers.

• Smoking, over exposure to sun and pollution can affect collagen integrity. 

I always recommend focusing on getting adequate protein in your diet first and then adding supplements to meet needs. Min protein requirement for adults is ~.8 g/kg of body weight. With optimal intakes closer to 1.2-2 g/kg body weight. If you consume adequate protein in your diet you are likely getting the benefits you need!