*These are supplements I’ve received as a fitness influencer to try out, and possibly endorse.  This article is not an endorsement of these supplements. 

What is Collagen?

Known to be one of the most abundant proteins found in the human body, collagen is found in our muscles, bones, skin, blood vessels, digestive system and even tendons, making up about a third of our body’s protein composition. Their molecules are packed together to form long, thin fibrils which act as supporting structures, connecting the cells to each other.

It is what helps to give skin its elasticity and strength. It is basically the “glue” that holds the body’s joints and tendons together.

Over the years, it has gained a greater popularity as a nutritional supplement and ingredient in some of our everyday health and wellness products. Perhaps you have already noticed it as an ingredient in your favorite shampoo, or even hidden away in the supplements when you visit the local vitamin isle.

There are at least 16 known types of collagen. The four main types are type I, II, III and IV.

• Type I: Accounts for 90% of your body’s collagen and is made of densely packed fibers. This collagen is what provides structure to skin, bones, tendons, fibrous cartilage, connective tissue and even your teeth.
• Type II: Made of more loosely packed fibers, it is found in elastic cartilage, which cushions our joints.
• Type III: Supports the structure of muscles, organs, and arteries.
• Type IV: Helps with filtration and is found in layers of your skin.

Five Ways  Collagen Can Boost Your Health

1. Improves Health of Skin and Hair: As we age, our collagen production declines. You’ll notice looser skin, wrinkles, and overall less elasticity, even possible increases in cellulite and stretch marks. By increasing your collagen levels, you will be able to help your skin look firmer by increasing its smoothness. This also allows your cells to continue repairing themselves on their own, and repair regularly.

2. Help Heal that Leaky Gut: Are you someone who suffers from leaky gut syndrome? This is a well-known condition where harmful toxins are unable to pass through your digestive tract, trapping these toxins in your body. Consuming collagen can be very helpful with this! One of the biggest digestive benefits of consuming more collagen is that it can help to form connective tissue, which seals and heals the protective lining of the gastrointestinal tract. By breaking down proteins, it soothes the lining of your gut, and heals any damaged cell walls by infusing them with amino acids.

3. Detoxification: The glutamine and glycine found in collagen are super important when it comes to your liver health, and helps support your body’s natural detoxification process. Your body naturally detoxifies itself of toxins, but it can always use some extra help when it comes to figuring out how many chemicals you come in contact with every day through the consumption of food, water, air and even products you apply to your skin on a daily basis. Both glutamine and glycine are necessary for the production of glutathione, which is a master antioxidant that your liver needs in order to do its job properly.

4. Improves Your Joint and Bone Health: Cartilage can be found throughout the body in your joints, esophagus, ears and even your nose. It primarily protects your bones from rubbing against each other. With proper hydration and nutrition, your joints are able to produce their own collagen naturally, but as we age our ability to produce collagen significantly decreases. By adding collagen peptides or gelatin to your diet, you support your joint health, and reinforce bone health by increasing your bone and mineral density and decreasing the chances of brittle bones.

5. Strengthens Your Metabolism and Immune System: Did you know that a boost in collagen may help increase your metabolism? Added collagen can aid in building lean muscle mass to your frame, which assists with the conversion of essential nutrients. When adding in some Vitamin-C at the same time, you ensure that your body can turn the added collagen into useable protein for your body. For a stronger immune system, glutamine is the key amino acid needed to ensure your immune system’s health. Because of its involvement in cellular turnover/repair/stimulation of immune cells, glutamine also helps to speed up the healing process of an injury, infection, and most major illnesses.

Now that you know what it is, how can you incorporate collagen into your life?

Collagen supplements are huge right now. More and more companies are coming up with their own brand of collagen supplements that promise improved joint health, beautiful skin, and increased muscle tone. The problem with supplements is that they’re not always bioavailable and used by the body for their intended purpose. In other words, the nutrients in supplements are not easily absorbed and you have very little control over where your body puts the fragments  from that collagen.

I believe that food is a medicine, and can provide you with all the nutrients your body needs. The most effective ways to increase or maintain healthy collagen levels is to include these foods:

Plant based sources:

1. Avocados: Prevent collagen breakdown and may even increase collagen levels in your body.

2. Berries: Ellagic acid in berries helps to prevent collagen breakdown from UV damage.

3. Citrus fruit: Vitamin C links the amino acids that are needed to form collagen. Vitamin C may also help with skin health, regeneration and protection.

4. Leafy greens: Contain chlorophyll which is a precursor to collagen in the skin.

5. Garlic: Contains sulfur, a mineral that helps synthesize and prevent the breakdown of collagen.

Animal sources:

1. Eggs: One of the rare foods that contains collagen mainly in the yolk and eggshell membranes. Eggs are also rich in Sulfur which is a necessary mineral for collagen production.

2. Salmon: Contains Zinc, a trace mineral that activates the proteins needed for collagen synthesis.

3. Bone broth: Collagen types I, II, and III are concentrated in cartilage, and bones. Cooking these animal parts for a long period of time helps release collagen. Bone broth is far more superior to any supplement on the market as it contains a bioavailable form of collagen that can be used by the body right away.

Last question people often wonder about: “Do I have to eat meat to improve or maintain my levels of collagen?”

The short answer is no. Meat does contain some collagen, but not as much as bones, tendons, ligaments and joints. What’s also worth mentioning is that a healthy body is able to produce it’s own collagen when provided with all the necessary nutrients in the diet. The maintenance and formation of the bones, joints, and skin requires optimal levels of vitamin D, vitamin A, vitamin E, vitamin B, essential fatty acids, calcium, and antioxidants. That said, fruits and veggies are not a source of collagen, however they do contain the necessary nutrients from which the body can produce it’s own collagen.