COLLAGEN PROTEIN BASICS: WHAT IS IT & WHY IS IT IMPORTANT?

COLLAGEN IS A STRUCTURAL PROTEIN

There are various types of protein in the human body: signaling proteins, regulatory proteins, enzymes, motor proteins, sensory proteins—to name just a few of the categories. One of the most important categories of protein are structural proteins, whose primary job is to strengthen our cells, tissues, and organs.

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Among these different kinds of proteins, collagen—a structural protein—is the most abundant. In fact, collagen makes up a full 25% of all protein in the human body!

COLLAGEN IS THE BUILDING-BLOCK OF CONNECTIVE TISSUE

In its role as a structural protein, collagen is the primary building block of our connective tissue: our muscles, bones, cartilage, tendons, ligaments, blood vessels, and skin. It provides structure and elasticity to our skin and gives strength to our bones. Collagen is kind of like the “glue” that holds the body together. So it’s really important!

As our body ages, its collagen production tends to slow down. This results in things like wrinkles and sagging skin, a thinning of cartilage in our joints, and bones that are not as strong as they used to be. While this is a natural part of the aging process, there are definitely things we can do to slow it down and to keep our levels of collagen relatively high.

Not surprisingly, a healthy diet and lifestyle can help to keep collagen levels high. Collagen production is damaged by excessive levels of refined sugar, excessive alcohol intake, and cigarette smoking. So a diet generally low in refined sugar, and with no or only moderate alcohol intake, is a good thing in this regard.

FOODS THAT CONTAIN COLLAGEN

Are there things we can add to our diet, to improve collagen production? Yes! While there aren’t a lot of direct dietary sources of collagen, two excellent ones are eggs and bone broth. Both the shell membranes and the yolk of chicken eggs include this protein—so you can scramble, poach, fry, or over-easy your way to some nice collagen enhancement in this way.

The most potent food-based collagen supplement is bone broth, which you can buy or make on your own. It’s a relatively easy DIY project: just put some beef, chicken, turkey or fish bones (organic grass-fed are the best) along with water and some apple cider vinegar in a kettle or slow-cooker, and simmer for 18-48 hours, to fully release the collagen protein (and other good stuff like glucosamine, chondroitin, and minerals) from the bones.

You can also purchase bone broth, though it’s important to get the real thing. And how can you tell if it’s the “real thing”? Authentic bone broth will be gelatinous at room temperature. Just remember: the medicine and magic is in the gel! Bonafide Provisions Bone Broth is one nice option for authentic store-bought bone broth.

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EXCELLENT COLLAGEN SUPPLEMENTS

Since there are so few dietary sources of collagen, adding a quality supplement can be a very intelligent strategy. As mentioned above, eggshell membranes—the thin film between the shell and the egg—contain collagen. But very few of us actually eat this membrane in quantities large enough to be beneficial.

The good news is that there are now encapsulated supplements of the eggshell membrane, that can be used to boost collagen levels. Natural Factors NEM (natural eggshell membrane) is an excellent choice.

Another truly outstanding collagen supplement is Dr Friedlander’s New Keto-friendly Hydrolyzed Collagen Supplement Protein Powder with MCT oil powder. This formula is an ideal multivitamin, mineral, and amino acid supplement with colostrum, MCT oil powder, and collagen. Great for immune function and gut repair. It helps promote healthy skin, joints, hair, and nails. It dissolves easily into a variety of cold or hot drinks—easy to mix in the morning coffee, cold water, smoothies, or your favorite drink.

ARE THERE VEGETARIAN SOURCES OF COLLAGEN?

Are there vegetarian sources of collagen? Not directly—since these proteins don’t naturally exist in plants. They are found only in animals. So while there are plant-based foods that can help increase collagen production, direct supplementation requires ingesting some animal products.

For those who avoid both red meat and poultry, but do eat fish—your best option will be fish bone broth. And if you don’t eat any meat or fish, but do eat eggs—the eggs along with an eggshell membrane supplement is the way to go.

THE BENEFITS OF COLLAGEN SUPPLEMENTATION

Whatever choices you make, in terms of increasing your intake of collagen, your skin, bones, tendons, and ligaments will thank you! Your skin will be smoother, softer, and more taut. Your bones will become more strong and resilient. And your joints will be more comfortable, with the additional collagen used to repair, restore, and maintain their optimal structure.