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Collagen Article: August 2022

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Collagen is protein. Its' role in our body is to support body tissues including cartilage, bones, skin, tendons, and muscles. "The body produces collagen through fibroblasts (not via an organ) which are cells that live in all of our connective tissues. It’s their job to make collagen for our skin, bone, ligaments, and tendons"(1).

Because it is protein, it's made from amino acids. Glycine, Hydroxyproline, Proline, and Arginine are the amino acids found in collagen. And, there are three amino acids important for collagen synthesis: proline, lysine, and glycine.

Approximately 90% of collagen in the body is Type I and is found in bovine collagen. Co-factors for collagen are vitamin C, zinc, sulpher, manganese, and copper.

Collagen is important for healthy skin; and is part of the skin that makes new skin cells - the dermis. By replacing old and dead skin cells, it keeps your skin looking youthful and healthy.

Aging: Collagen

Our bodies naturally produce collagen; however, as we age, collagen production declines. Because of this, as we get older we often experience less joint mobility, may get brittle bones and wrinkly skin, and weaker hair and nails.
At around age 40, collagen begins decreaseing at 1% per year.

Vitamin C

Vitamin C is particularly valuable for supporting collagen levels since not only does it act as an antioxidant, but it is also required for the production of type I collagen, which is the most abundant form of collagen in the body.
Together with lysine and vitamin C, proline is converted into hydroxylysine and hydroxyproline to help form collagen.

Nutrients including zinc, manganese and copper are also supportive of collagen production.
And, consuming enough quality protein-rich foods and healthy fats also plays a role in supporting collagen synthesis.

Dark chocolate also contains collagen co-factors, like zinc and manganese. Cacao,(in dark chocolate), contains collagen-boosting phytonutrients, including high amounts of sulfur and magnesium.

Collagen Supplements - Creams

Collagen supplements and creams is a very lucrative industry. It is estimated that the 'collagen supplements' industry will be reaching sales of 7 billion in the next few years. Supplements are now available in a variety of forms with new ones coming to market, like collagen protein bars and collagen infused water.

Collagen was first used in creams, however the effectiveness of using creams containing collagen was never proven very successful. The reason being the fibers in collagen cannot dissolve into the skin layers to get where it might be useful. Collagen is found in the lower layers of skin snd not the top external layer. And, even shorter strands of collagen (peptides) had no success according to research.

So oral supplenents became most useful for absorbing collagen into our body. Pills and powders are available, and are the most purchased form of collagen.
Collagen supplements contain amino acids, the building blocks of protein, and some may also contain additional nutrients for healthy skin like vitamin C, biotin, or zinc.
They are often sold as collagen peptides or hydrolyzed collagen, which are forms of collagen that are more easily absorbed in our body.

Protein Diet

High protein foods can also promote collagen production because they contain the amino acids that make collagen—glycine, proline, and hydroxyproline. These include fish, poultry, meat, eggs, dairy, legumes, and soy.
Collagen production also requires other nutrients like zinc. Foods for zinc include shellfish, legumes, meats, nuts, seeds, and whole grains.

Collagen VS Collagen CH

When collagen is extracted from collagen-rich materials with hot water it is known as gelatin.
With additional processing- the enzymatic hydrolysis of gelatin - results in collagen hydrolysate (CH).
This form of collagen (CH), has long been used in pharmaceuticals and foods in many countries and regions including; United States, Europe, Japan, China.
Approved as Generally Safe, CH has been affirmed by the Food and Drug Administration (FDA) Center for Food Safety and Nutrition.

The bioavailability and absorption of CH has been widely studied, and been reported that CH is more easily absorbed in the body, and has higher bioavailability than gelatin.

Research - Clinical Studies

In collagen studies, where participants ate collagen supplements; researchers have reported successful anti-aging benefits such as; reduced fine lines, wrinkles, and crow's feet.

Available research has not shown negative side effects in people given collagen supplements.

Reducing the appearance of deep wrinkles and improving skin elasticity, have been observed in clinical trials after taking 10g of CH once a day for more than 6 weeks.
Also, the anti aging effect of CH is more obvious on women who are older than 30.

Metals in Collagen Powder

In the United States, the supplement industry is not regulated by the Food and Drug Administration, and there are concerns that collagen supplements could contain heavy metals.

Some makers of collagen powders have their product tested by a third party facility and show on their labelling that it has been tested and is safe for metals as per the standards that are recommended safe. Almost all powders and many common foods we eat contain some amount of metals; however, most are of such small amounts and deemed safe to consume. When someone consumes large amounts of a product, then perhaps they should check to make sure they are not exceeding recommended quantities, because large dosing can affect and be harmful to our organs over time.

Foods with Collagen

Foods arginine- oatmeal, buckwheat, millet, peas, brocolli, potato, onion, spinach, gelatin, poultry, fish, beans, grains, milk, cheese, egg, chocolate, avocados.

Foods glycine- gelatin, bacon, soy, pork, beef, chicken breast, bone broth, dairy, chicken skin.

Foods lysine- all glycines and, turkey corn, mushrooms.

Foods proline- dairy, meats like chicken beef, pork, gravies, soy, jello, cabbage, tofu, tempeh, chives, asparagus, peanuts, buckwheat, cukes, chickpeas, and alfalfa sprouts.

Guava also has a small amount of zinc, another co-factor for collagen production.

Garlic is good for sulfur; a trace mineral that helps synthesize and prevent the breakdown of collagen.

Cashews

Cashews contain zinc and copper, which support the body’s ability to create collagen. Beans are also a really good source of zinc and copper - black beans, chick peas, pinto beans.

Best Food Sources of Collagen

Beef Bone Broth
Skin-on Chicken
Sardines

Like other animals, fish and shellfish have bones and ligaments made of collagen. Some say marine collagen is one of the most easily absorbed.

Pork Bone Broth
Collagen-Infused Drinks
Gummy Candies

Fresh Fruits

Those who consume vitamin C-rich foods have better skin appearance, and fewer wrinkles.
Fruits to eat; Berries like raspberry and strawberry. Citrus fruits like oranges, grapefruit, lemons, and limes contain collagen. Try adding grapefruit to breakfast, or orange segments to a salad to eat this nutritious nutrient.
Also good is leafy greens, bell peppers, and tomatoes.

Brocolli

A cup of cooked or raw broccoli has a day's dose of vitamin C, which plays an essential role in building collagen.

Cabbage contains a variety of antioxidants and phytonutrients like lutenin, thiocyanates, zeaxanthin, isothiocynates and sulforaphane; all of which
can support skin hydration and elasticity.

Soy Products

Soy contains genistelin; a natural plant hormone that has been shown to increase the production of collagen.
And, soy also contains antioxidants, that can neutalize free radicals that can damage your skin.

Beans

Beans are a high-protein food that often contain the amino acids necessary for collagen synthesis; and copper which is also necessary for collagen production.
Beans are a good source of hyaluronic acid, good for anti-ageing.
Hyaluronic acid holds water, which causes your skin to appear more plump, which reduces appearance of wrinkles.
Hyaluronic acid is good for your skin;
Improves skin hydration
Skin stays moist and smooth
Increased skin elasticity
Collagen production
Promotes firmer skin.

Flaxseeds & Walnuts

Both of these foods are rich in omega-3 fatty acids, good for collagen production.

Black or Green Olives

Olives are a good source of sulphur, which helps to promote the formation of collagen.

Sulphur has long been used in skin care, even in ancient times as a solution for dermatitis.

It can also help prevent acne; reduces skin oiliness, and pore blockages.

Carnosine is an amino acid that is prevalent in turkey. Good to prevent skin ageing, wrinkles, and can help rejuvenate skin cells, which promotes skin elasticity.

Turkey also has zinc, that has numerous anti-ageing and skin care benefits.

Egg Whites

Egg whites contain healthy proteins like lysine and proline that help to support your body’s own natural production of collagen.

Collagen Oil

Avocado oil is the best (proven) collagen oil.

Foods Not To Eat

Refined sugar or carbs is not good for collagen. They can cause inflammation and damage collagen.

Whey Protein Powder vs Collagen Peptides Powder

Collagen peptides- aka - hydrolyzed collagen and collagen hydrolysate, are created with the molecular bonds between collagen strands. These molecular bonds are reduced leaving small peptides of amino acids.

These peptides serve as the bio available form of collagen, meaning they are highly digestible and easily absorbed into your body.

What food source is used for the 'collagen strands'. Where do they orginate?

The collagen strands come from cows (bovine collagen), chicken or from fish (marine collagen).

What is the difference - collagen peptide powder and whey protein powder?

Both supplements are powders, but the uniqueness is in their composition. Collagen peptide powders, are made from peptides, which are short chains of amino acids.
Whey protein powder is derived from milk, while collagen protein is derived from bovine hide.
Basically, they contain different amino acid profiles, and they serve different functions in your body.

Whey protein is a complete protein that is used after exercising (like weight-lifting), to sustain and encourage muscle development. It absorbs quickly, and it contains BCAAs; branch chain amino acids. BCAAs are important for muscle synthesis.
Proteins like meat, fish, eggs and dairy products are the best sources of BCAAs,

Collagen, is rich in three amino acids that are lacking in whey protein, muscle meat proteins, and plant proteins.
These amino acids are glycine, proline and hydroxyproline. With collagen consumption, you digest the amino acids your body needs to adequately build collagen; the fibrous protein that provides the strength and structure for our body.

Cooking with Collagen & Whey Powders

Since collagen is a stable protein, it can be cooked at high temperatures without destroying the nutrients.
Whey protein powder can also be used for baking: bread, squares, pancakes, loafs, and various baked recipes. And, both can be added to hot and cold drinks; like coffee or milk for making a smooth type shake. Whey comes in a variety of flavours like vanilla, strawberry and chocolate. Collagen also offers plain and favoured selections.

Collagen For Exercise Recovery

Collagen improves exercise recovery time. High-quality protein from collagen supports recovery time for torn muscles, joints, tendons, and ligaments.
Collagen is required to heal connective tissue and muscle injuries. Collagen also facilitates bone and joint health.

"Collagen builds stronger bones and prevents bone fractures: We lose up to 50% of our bone strength during aging due to collagen breakdown. Scientific studies show that it’s the collagen in our bones that absorbs the energy from any bone impacts. The more collagen present in our bones, the tougher our bones are, which decreases fracture risk."

Collagen For Satiety & Weight Loss

Protein drinks are popular for weight maintenance and weight loss.
Whey protein and collagen powder are used for this purpose.

Research has shown collagen powder to be most effective for satiety when compared to whey protein powder. One clinical trial found collagen was 40% more filling than either whey, casein, or soy powder when consuming the same quantity.

Combining Whey & Collagen Powders

You can consume both powder types in your daily meal planning; either separately, like one with food, and the other as a shake.
And, according to dietitian Shena Jaramillo, RD, it is ok to consume the two powders together. If you're making a protein smoothie, try adding a half scoop of collagen powder with a half scoop of whey powder.

Also eat foods that contain the co-factors necessary for making collagen like sulfur, copper, zinc, manganese, and vitamin C.

Varieties of Collagen Supplements

You can buy collagen in different forms, the most popular being;

Powder
Pills/Capsules
Drinks
Bars
Shots
Gummies

How To Shop For Collagen Powder

There are many brands of collagen powder to choose from. Type I and type III are usually best for skin health and elasticity. Type II is more for cartilidge and joint health.

The collagen itself can be from various sources such as bovine (cow or beef), pork, fish, or eggshells. As with all meats, collagen from pasture raised animals or wild caught fish provides a better product.

Some powders are flavoured while others are not; so if your baking you might want a plain flavour but if drinking it, you probably would prefer a flavoured powder. Collagen powder from eggshells is not as collagen rich as powders from meat and fish sources.

When buying collagen powder, look for those that have vitamin C included. Vitamin C is important for collagen synthesis.

Tips For Buying Quality Collagen Powder

As mentioned previously in this article, collagen powdered supplements are not regulated by the FDA in the United States, so read the label carefully for any food ingredients that could be of concern for you.
Metals could be contained in the powder in small amounts. It may not be listed on the label because it is such a small amount and or manufacturers are not required to state the amount.

Some manufacturers have their collagen powders tested by a third party agancy; to authenticate the quality of their product. These product testing agencies will often issue a seal confirming that the product has been tested and it meets the standards for the ingredients and safety of them.

Manufacturers then include this seal on their product. This is a win-win sìtuation for both consumers and the manufacturer. Look for powders that have been third party tested to ensure all ingredients are safe to consume and abide by recommended contaminate guidelines for natural food products.

In Canada, natural food products like collagen and whey protein powder are more strictly regulated. A manufacturer must apply for a product license for any new natural food product they want to produce or sell in Canada. The application is submitted to Health Canada's Agriculture Agency, who assess the new product based on their criteria for ingredients and contaminates allowed in natural food products ensuring they meet all safety measures as they pertain to food manufacturing.

And, each new approved product is assigned a product number which is shown on the product itself. With these measures, additives and any toxic substances like metals are kept at safe levels for consumption. Canada also has a database where you can search by product number or product type for any natural food product sold in Canada.

Additionally, for quality collagen, look for collagen powder that has been produced from grass fed animals, cage free animals, or wild caught fish. These all make for a better powder.
And lastly, read the label and ensure it says 'hydrolyzed collagen'. Our body can absorb this type of collagen most efficiently.

Discover: Nutritious Recipes

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References:
(1)What are Collagen Peptides Made of - At: https://cbsupplements.com/cc/what-are-collagen-peptides-made-of-and-how/

Websites Researched For This 'Collagen' Article:

At; parjournal, eatingwell, healthline, aminoacidstudies.org, draxe, verywellhealth, www.hsph.harvard.edu, vitalproteins.com, womenandwellness.com, livestrong.com


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