What is Collagen?
Collagen is a protein that plays a vital role in the health and function of our connective tissues, making up about 1/3 of the protein in the human body. Its primary function is to provide structural support for tissues throughout the body. Collagen production begins to decline around ages 18–29, with the body losing approximately 1% of its collagen each year starting at age 40. By age 80, collagen production may decrease by up to 75% compared to a young adult.
There are at least 16 different types of collagen, each with unique roles and benefits. The most well-known and studied types are I, II, III, IV, and V. Types I, II, and III are the most relevant for overall health and wellness, so today, we’ll focus on those.
Type I: Skin, bone, tendon, and ligament health, anti-aging.
Type II: Joint health, cartilage repair, arthritis relief.
Type III: Skin elasticity, blood vessels, muscles, and organs.
Type IV: Cellular support, kidney filtration, skin structure.
Type V: Eye health, hair growth, placenta health.
Type I Collagen
The most abundant type of collagen in the body, found primarily in skin, tendons, bones, ligaments, and organs.
Benefits:
Skin Health: Type I collagen provides structure and elasticity to the skin. It’s the key component in keeping your skin firm, plump, and youthful. As you age, your body produces less type I collagen, which contributes to wrinkles and sagging.
Bone Health: It’s a major component of bone tissue and helps maintain bone strength and structure.
Wound Healing: Helps in the repair of wounds and tissue regeneration.
Hair and Nails: Supports the growth and strength of hair and nails.
Supplementation Benefits: Type I collagen is often used in skin, hair, and nail health products.
Type II Collagen
Primarily found in cartilage, particularly in joints and the vertebral discs.
Benefits:
Joint Health: Type II collagen is the key structural protein in cartilage, which cushions joints. It helps reduce joint pain, improve mobility, and support overall joint health.
Arthritis Relief: Type II collagen is especially beneficial for those with osteoarthritis or other joint conditions. It can support the repair of cartilage and reduce inflammation.
Supplementation Benefits: Type II collagen is often used in joint health supplements, particularly for conditions like arthritis or general joint discomfort.
Type III Collagen
Commonly found in skin, blood vessels, muscles, and organs.
Benefits:
Skin Elasticity and Firmness: Type III collagen supports the skin’s elasticity and firmness, often working alongside type I collagen to maintain skin structure.
Blood Vessel Health: It contributes to the integrity of blood vessels and can support cardiovascular health.
Muscle and Organ Health: It also plays a role in the structure and function of muscles and organs.
Supplementation Benefits: Type III collagen is often found alongside type I in supplements that focus on skin health and overall tissue support.
Endogenous vs. Exogenous Collagen:
Endogenous collagen is produced by your body.
Exogenous collagen is consumed through food or supplementation.
Food Sources of Natural Collagen:
Lean meats: beef, pork, chicken, and meat sources with connective tissue such as rib-eye, short ribs, chicken wings.
Bone broth: made from simmering bones, skin, and connective tissues of animals, especially beef or chicken, is one of the richest sources, as it contains a mix of collagen from various types but has a particularly high concentration of type I.
Fish: with bones and scales, marine collagen - has superior absorption than it's bovine or porcine counterparts and is rich in type I collagen. Oysters are high in Zinc which is important for collagen formation.
Egg whites
Collagen Supplements: Many collagen supplements contain hydrolyzed collagen (collagen peptides), which is more easily absorbed by the body. These supplements often combine types I, II, and III, and are beneficial for skin health, joint support, and muscle recovery.
Marine collagen (fish collagen) is often higher in type I collagen and is often found in skin and beauty supplements.
Bovine collagen (from cows) typically contains a mix of types I and III - great for skin, joints, and bones.
Chicken collagen (especially from sternum cartilage) is higher in type II collagen, which is ideal for joint health.
Non-Animal Collagen Boosters:
Citrus fruits and leafy greens provide Vitamin C, vital for collagen formation.
Zinc and Copper (from nuts and seeds) and spirulina provide amino acids that support collagen synthesis.
A Note on Collagen and Protein:
While collagen is made up of three amino acids—proline, hydroxyproline, and glycine—it is not considered a complete protein and does not contribute significantly to your daily protein intake.
Are you taking a collagen supplement?
Have you noticed a difference in your skin or joints while you're supplementing with it?
I’d love to hear what you’re discovering.
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I'm Lisa Thompson, a Functional Nutritionist (FNTP) and I'd like to guide you on a journey to optimal health by providing education, support, accountability, motivation and inspiration. Using a holistic approach, I look deeply at how all of our inter-dependent systems work uniquely, and specifically in each of us- keeping in mind the bigger picture and LIFESTYLE choices that impact our well-being. For instance: how and when we eat, whether we get good sleep, what role exercise plays in our life, and how community, friends, family and belief systems impact our health and vitality.
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