Collagen is the most common protein that’s found in the body. The word comes from the Greek word kólla which means glue and that’s essentially what collagen is: the ‘glue’ that holds our bones, skin, muscles, tendons and ligaments together.
Collagen is the main structural protein in the extracellular matrix found in the body’s various connective tissue, being cartilage, bones, tendons, ligaments and skin. As the main component of connective tissue, it is the most abundant protein in our bodies and makes up 25% to 35% of the whole-body protein content.
It is made up of amino acids bound tightly together to form a triple helix of elongated fibril known as a collagen helix.
Collagen is also abundant in corneas, blood vessels, the gut, intervertebral discs, teeth, and muscle tissue, and serves as a major component of the endomysium.
Collagen constitutes one to two percent of muscle tissue and accounts for 6% of the weight of strong, tendinous muscles.
The fibroblast is the most common cell that creates collagen.
Over 90% of the collagen in the human body is type I collagen. 28 types of human collagen have been identified, described, and divided into several groups according to the structure they form.
All types of Collagen contain at least one triple helix
The five most common types of Collagen are:
Type 1: skin, tendon, vasculature, organs, bone (the main component of the organic part of the bone)
Type 2: cartilage (a main collagenous component of cartilage)
Type 3: reticulate (the main component of reticular fibers), commonly found alongside type I
Type 4: forms basal lamina, the epithelium-secreted layer of the basement membrane.
Type 5: cell surfaces, hair, and placenta
Type 1 Collagen is found in skin, tendon, vasculature, organs, and bone (the main component of the organic part of the bone) It assembles into fibers that form the structural and mechanical scaffold (matrix) of bone, skin, tendons, cornea, blood vessel walls, and other connective tissues.
This is the type of collagen you want to ingest to minimize fine lines, and wrinkles and improve skin elasticity and hydration. Not only does it help rebuild your muscles, eyes, bones, and spine, but it’s also good for strengthening your nails and helping you grow stronger, thicker hair.
Type 2 Collagen is often found alongside Type I. It it present in our muscles, organs, arteries, and some connective tissue in the liver, spleen, blood vessels, and internal organs, including the uterus.
To help create and maintain thick, strong, and healthy skin as well as strong healthy muscle tissue, that supports the underlying skin, we need to focus on Collagen types 1 and 2.
Choose Hydrolysed Collagen powders.
It’s important to look for ‘hydrolyzed‘ collagen – This refers to a process whereby collagen is broken down into small peptide chains that make it easier for your body to use and makes the supplement more effective. Hydrolyzed collagen is thought to be the only kind of collagen that can impact the skin positively and it’s what clinical trials and data support.
Click HERE to watch Fiona Tuck, (the creator of Vita Sole supplements and Collagen-Boost Marine Collagen Powder) talking about why collagen powders must be Hydrolysed.
I became interested in Vita-sol products through Nancy Abdou - founder, CEO & head trainer at The Australian Dermal & Laser Institute (TADLI) .who recommended these products, where I then learned about the creator of these products Fiona Tuck, (known as The Forensic Nutritionist) who is well respected within the beauty industry.
It helps to produce collagen, as it has an active role in collagen synthesis. It also acts as a sort of glue that binds collagen fibers together. Vitamin C also helps in the process of regenerating vitamin E. Vitamin C is important for immune support, skin health, and the growth and repair of body tissues.
Ascorbic acid is the pure form of vitamin C, and as the name suggests, it’s acidic. Vitamin C is generally well tolerated. For some people though, the pure ascorbic acid form may be too acidic and cause some irritation in the digestive system. An upset stomach or diarrhea may result. If this is the case, then a non‐acidic form of vitamin C could be a suitable alternative.
When ascorbic acid is bound with a mineral such as calcium or sodium, it becomes buffered and this changes it to a non-acidic form of vitamin C.
Buffered forms of vitamin C are gentle on the stomach, but you still get all the regular benefits of Vitamin C. So, if you have stomach sensitivities you may want to choose a collagen supplement that contains Ascorbate calcium in place of Ascorbic acid
Ascorbate calcium VS Ascorbic acid:
Supplements consisting of ascorbic acid contain 100 percent vitamin C. Calcium ascorbate, on the other hand, is a combination of calcium and ascorbic acid, so it provides about 890 to 910 milligrams of vitamin C in the form of ascorbic acid per 1,000-milligram supplement, with the remaining 90 to 110 milligrams coming from calcium.
Ascorbic acid supplements are absorbed equally well as the ascorbic acid that is naturally present in foods, according to the Office of Dietary Supplements. Both the calcium and the vitamin C from calcium ascorbate are well absorbed. A popular vitamin C supplement containing calcium ascorbate and small amounts of other forms of vitamin C claims it is better absorbed than supplements containing just ascorbic acid, but the evidence for this is conflicting.
Side Effect to consider:
If regular ascorbic acid supplements cause you to experience side effects, such as diarrhea, upset stomach, or heartburn, calcium ascorbate may be a better option because the calcium helps buffer the acid. There isn’t, however, strong evidence one way or the other that this reduces side effects.
If you choose calcium ascorbate supplements, make sure they don’t push your calcium intake over the tolerable upper intake level of 2,500 milligrams per day when you take into account the other foods and supplements you’re consuming.
Don’t consume more than the tolerable upper intake level of 2,000 milligrams of vitamin C per day unless advised to do so by your doctor. This could cause adverse effects, including stomach cramps, nausea, diarrhea, and a reduction in the absorption of copper and vitamin B-12. If you have hemochromatosis, it could also make your condition worse because vitamin C increases iron absorption.
High intakes of vitamin C may increase blood sugar levels and heart disease risk for diabetics, and vitamin C may also interact with NSAIDs, antacids, blood thinners, the antibiotic tetracycline, chemotherapy medications, and protease inhibitors.
Do you need Hyaluronic acid within a Collagen Powder or supplements?
Hyaluronic acid is an important compound for collagen in the skin. It is found in foods rich in amino acids, such as beans, root vegetables, and soy. Adding hyaluronic acid to the diet through food can easily help to boost collagen levels. Hyaluronic acid is also available as a supplement.
So yes, if you can find a quality Collagen powder or supplement that contains Hyaluronic acid then great, if not make sure your supplement contains vitamin C (that’s a deal-breaker) and make sure to stay well hydrated, drinking 2 liters of water per day.
Even if your Collagen supplement contains Hyaluronic acid you should aim to drink 2 liters of water per day to maintain optimum health within your body’s systems.
I was not initially an advocate for collagen supplements until COVID-19 hit Perth in 2021 and I was unable to see clients for 3 months. When business resumed again, two of them who had been taking collagen powders, looked amazing. I discovered it was easier to build on their skin results because of this addition to their beauty care. The supplements support her body in the synthesis of new collagen and elastin, which is at the heart of my practice. I have listed the supplements these clients used below, as well as another brand I personally like.
Bulk Nutrients
Edible Earth - Glow
Nutra Organics
Vita-Sol
Flexibility Mineral Powder (from Vita-Sol)
Nutraviva Vegan Collagen Alternative
Natures Help ( Plant Based Collagen)
I hope you have found this information helpful and it provides you with some food for thought and a starting point if you have not tried Collagen supplements before. Remember each person is different, so don't be afraid to try a few, until you find one that works for you.
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