Collagen and its many health benefits

It seems to be the health industri’s latest “favourite child” so we thought we would have a chat about what collagen is, what it does in your body and how you can get more of it into your day (outside of supplements!).

The word collagen comes from the Greek word ‘Kolla’ meaning Glue. Its collagen’s glue-like structure plays a fundamental role in the integrity, strength and elasticity of connective tissues throughout the body.

Around 1/3 of your body tissue contains collagen and your body needs a lot of it to help heal and regenerate your tissues, for growth, repair, recovery, injury, illness, and longevity.

Collagen

Our body constantly makes (synthesises) collagen and for it to do this you need amino acids and protein. That is why it is important to make sure you are eating enough good quality protein every day, around 1gm of kg per body weight (so if you weigh 70kg that means you should be aiming for 70 grams). You also need to be getting enough vitamin C as this is a key vitamin that helps you make this protein.

Substituting with a collagen protein supplement just will not cut it!

Getting technical for a second - the actual molecular structure of collagen is a sequence of amino acids that actually look like a coil wrapped around each other. It is this structure that gives collagen its flexibility and strength.

And there is not just one type of collagen in your body - that would be too easy! There are actually 28 different types with the three main ones being: 

Type I – tendons, skeletal tissue, skin 

Type II – cartilage (joints, ears, tracheal)

Type III – endothelium, skin, blood vessels, intestine, uterine wall

A BEARER OF BAD NEWS …

Ever wondered why we get joint stiffness and wrinkles? As we age, we start to lose round 1% of collagen a year from our 20’s and that goes up to 75% by the time we are 80 years old! A result in loss of collagen can lead to skin ageing, brittle hair or nails, osteoarthritis, osteopenia and osteoporosis, joint problems, and reduced healing, also gut inflammatory issues.

Skin contains around 40% of total body collagen, so it can be an important factor in reducing the effects of aging. It does this by regenerating the deep layers of the skin, also improving hydration to help retain moisture and reduce sun damage.

Collagen also provides cartilage with strength; it can enhance mobility and reduce joint pain. In one study participants found that after taking 10gm of collagen daily for 6 months, they were more capable when it came to carrying and lifting objects and felt less physical discomfort than before taking collagen.

COLLAGEN AND THE GUT

Collagen is a major constituent of the intestine wall, due to it containing large amounts of the amino acids’ glutamine, glycine, and proline. These help to heal and protect the gut wall lining and can be used when there is leaky gut and inflammation. It has been commonly used for conditions from IBD, gastric ulcers, coeliac disease and to improve digestive function.

SO WHERE DO YOU GET COLLAGEN FROM?

Our ancestors used the whole animal, so they got rich sources of protein and collagen. Bringing back the ‘nose to tail’ recipes like bone broth has seen an increase consumption of collagen over the last 10 years. When sourcing bones or meat for cooking bone broths or buying store bought bone broths and collagen make sure you look for non-GMO, pasture or grass fed; organic would be best. Heavy metals are stored in bone, and when these are broken down by cooking, they can be released. So, make sure you read the label and source the best quality organic meat.

Other food sources are gelatine, fish, protein rich foods, egg whites and collagen powder.

A great way to use collagen is through making gummies for kids and adults too! I really like the Nutra Organics Gutsy Gummies range and they have some great recipes as well.

A lot of collagen supplements contain collagen peptides these are ‘bioactive”, meaning they bypass digestion and absorbed intact. Hydrolysed collagen protein is enzymatically digested to be broken down so it is not like gelatine (goes jelly like at room temperature) and it can mix better in foods. Collagen powders are very versatile and can be incorporated into the diet very easily by adding it to smoothies, your morning oats, and some even put it on their morning coffee.

Always consult with a health care practitioner as they will assess you for what might be the best protocol for your health issues and have access to good quality practitioner only supplements. They will also review your diet, as it is most important to make sure you are getting adequate protein, vitamins, and nutrients. They will also take into consideration if collagen is right for you!

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