Healthy Tuesday Nutrient of the Week: Collagen

 

One of the most important naturally occurring proteins in the human body is collagen. It is synthesized from specific amino acids that are made available from the breakdown of proteins in the foods we eat. Collagen is the predominant protein in your skin responsible for its firmness and elasticity. This essential protein is part of the structure supporting the nails, bones, muscles, cartilage, ligaments, and tendons. It binds cells together creating a cushion for your joints and skin. It also is found in the lining of blood vessels and helps the blood to clot, according to google search results. As we get older, the synthesis of collagen in our bodies slows down significantly. The reduction of collagen formation is evident by the wrinkling of the skin, brittle nails, thinning of hair, fragility of bones, decreased muscle mass, and breakdown of the joints leading to conditions such as osteoarthritis. 

As we get older, the synthesis of collagen in our bodies slows down significantly. The reduction of collagen formation is evident by the wrinkling of the skin, brittle nails, thinning of hair, fragility of bones, decreased muscle mass, and breakdown of the joints leading to conditions such as osteoarthritis.

Scientific research has found that taking it in the form of supplements can replenish it in the body. Supplements can be found in form of liquid, capsules, and the most popular being powder. The powder is easily dissolved in food or beverage and becomes highly bio-available or easily absorbed. The Healthy, Should You Use Collagen Supplements for Your Hair? What the Experts Recommend by Lisa Marie Conklin, March 2021 identifies 3 primary sources where collagen supplements come from:

• Animals-harvested mostly from body tissues of cows, but can come from chickens and pigs.
• Marine Life-collagen can come from various species of fish and other sea creatures.
• Vegan-this form of collagen is created from genetically modified microbes mixed with the DNA code for human collagen, and digestive enzymes.
  

Conklin says other nutrients that play a key role in collagen production are vitamin C, zinc, copper, and sulfur. Many of the foods that build collagen in the body contain those nutrients. Healthline, 13 Foods That Help Your Body Produce Collagen by Sarah Garone, February 2019 lists the primary foods that facilitate collagen production as the following: 

• Bone broth-it is believed that simmering bones in water extracts the collagen.
• Chicken-(white meat) high in connective tissue.
• Fish and Shellfish-the parts with the highest amounts of collagen are the parts most people are least likely to consume~the head, eyes, and scales.
• Egg whites-high in the amino acid proline needed to produce collagen. 
• Citrus fruits-high in vitamin C.
• Berries-high in vitamin C and skin protecting antioxidants.
• Tropical fruits-contain vitamin C and zinc.
• Garlic-rich in sulfur.
• Leafy greens-high in chlorophyll which is a precursor to collagen in the skin.
• Beans-high in the amino acids found in collagen.
• Cashews-contain zinc and copper.
• Tomatoes-source of vitamin C and the antioxidant lycopene for healthy skin.
• Bell peppers-contain vitamin C and powerful anti-inflammatory capsaicin.

Many people and some experts claim that collagen supplements improve the condition of hair and stimulate growth. Conklin points out that the dominant protein in hair is not collagen, but keratin. Collagen is located in the dermal layer of skin where the hair roots are found. It is assumed that a healthy dermal layer will promote healthy hair roots. In addition, keratin is produced from several of the amino acids found in the collagen. Therefore, theoretically, collagen can enhance the condition and growth of hair. However, the article concludes that taking supplements for hair growth is not supported by enough evidence and recommends consumption of dietary protein.

The article provides a warning that collagen supplements, like all other nutritional supplements are not regulated by the Food and Drug Administration (FDA). Therefore, the source and quality of ingredients is not guaranteed. It is advised that you check the label for other third-party verification, namely the UL trademark, United States Pharmacopeia (USP), or NSF International.