Collagen! Rejuvenate from the Inside Out!
~Michelle Tonkin ND
Collagen! It’s become a buzz word these days in the health industry, but what is it actually? and how can help us turn back the hands of time?
What is Collagen?
Collagen is actually the most abundant protein found in our bodies. In fact, it’s found in everything from our “tendons, ligaments, skin, muscles, bones, and blood vessels—and it plays a vital role in maintaining our overall structural integrity.” ~https://www.google.com/amp/s/amp.mindbodygreen.com/articles/marine-collagen-101
Our bodies however need collagen from our diet as we only naturally produce about 1% of collagen. Because of this natural deficiency and that we are a whole do not consume collagen like we did in the past (think your grandparents with chicken broth made from gelatin, fish soups etc.) It’s important that we supplement to help support our body.
How do you know if you are deficient?
A surprising fact is that next to water, collagen is actually the 2nd most abundant substance that is found in our body. However, as we age, we lose our ability to produce collagen (hence aging) This decline starts in our early twenties as our collagen production starts to decline by about 1.5% per year. This means by the time you hit the good ol’ forties you are actually producing 25% less collagen. This decline can cause unwanted symptoms such as:
“achy joints, fine lines, thinning hair, digestion issues etc.” ~ Marine (Fish) Collagen vs. Grass-Fed (Beef) Collagen: A Breakdown – Sproos (sprooslife.com)
The good news is that by supplementing your body with collagen you can help turn back the hands of time so to speak, ramping up your natural collagen production and helping to reduce and reverse signs of aging from the inside out!
Different types of Collagen
There are actually known to be 28 different types of collagen found in our body. But there are about 3 main types (Type 1, 2, and 3) that actually make up about 90% of all collagen found in our body. The most common type of collagen sold for supplementation is marine and bovine. The marine collagen comes from fish, (cod, snapper etc) and is derived from their skins and scales. Marine collagen contains both type 1 and 2 collagen. Type 1 collagen is found in about every place of the body except cartilage and is found in high concentrations in “in bone, ligaments, tendons, skin, hair, nails, and the gut lining.”
~ Marine Collagen: 6 Health Benefits, Side Effects & More (mindbodygreen.com)
Whereas Type 2 Collagen is found mainly in our cartilage. Bovine Collagen contains type and 3, Type 3 is found in the skin, muscle, and blood vessels.
As discussed, marine collagen come from the skin and scales of fish. This protein is then broken down further into collagen peptides which are basically smaller units of protein. This happens through a process called hydrolysis, this makes it more absorbable by the human body and easier to also dissolve. Which is great if you want to throw in a liquid like some people do in their coffee! Marine Collagen is also odorless and tasteless! So, no fish smell or taste! YEA! Like other sources of collagen bovine etc., the body breaks down the collagen and its amino acids, which then the body is able to utilize. Another important note, although marine collagen does contain 18 amino acids like glycine, proline etc., it only contains 8 out of 9 essential amino acids so it’s not considered a complete protein.
What type is best for you?
Depends on your diet and preference, if you don’t eat meat, but enjoy fish, marine is the way to go, but if you enjoy meat- bovine might be your jam. Sometimes people do both on different days depending on their mood or preference. Whatever you choose, look for a clean source with sustainable sourcing!
Benefits of Collagen
The health benefits of consuming collagen:
1. Supports skin health.*
Collagen helps keep our skin looking full and plump.
“In one study, women who took a supplement containing hydrolyzed Type I collagen derived from tilapia had better supported skin with diminished appearance of lines, photo-aging, and better maintained moisture levels.*” ~ Marine Collagen: 6 Health Benefits, Side Effects & More (mindbodygreen.com)
2. Promotes quality sleep. *
Glycine which is found in abundance in collagen can help support our sleep.
“One review of research revealed that ingestion of glycine before bed helped maintain satisfactory levels of self-perceived sleep quality.” ~Marine Collagen: 6 Health Benefits, Side Effects & More (mindbodygreen.com) Glycine can help us maintain body temperature and because collagen also helps to keep blood sugar level stable it can help maintain healthy blood sugar level as we sleep.
3. Promotes gut health. *
Leaky gut is becoming a common issue in today’s society due to chronic stress, bad, diet, antibiotic over usage, candida overgrowth etc. The good news is that collagen is able to help heal and support your gut through glutamine and glycine. Glycine helps with inflammation which glutamine helps to seal and heal the gut.
4. Supports the effect of your workout. *
The glycine in collagen also helps your body produce creatine. Creatine is known to help with muscles mass and exercise performance. Collagen also has proline which can Collagen “ acts as an antioxidant and helps monitor cellular damage that might cause post-workout achiness.” ~ Marine Collagen: 6 Health Benefits, Side Effects & More (mindbodygreen.com)
5. Promotes bone strength. *
Marine collagen helps with the absorption of calcium, phosphorous and mineral which are vital nutrients in bone health. This absorption is “associated with the activity of osteoblasts, cells in the bone responsible for synthesizing and mineralizing bone. “Osteoblasts are also responsible for secreting collagen in order to create the unmineralized portion of the bone called the osteoid.” ~ Marine Collagen: 6 Health Benefits, Side Effects & More (mindbodygreen.com) “In a 2000 study, Roland W Moskowitz, MD concluded that “collagen hydrolysate is of interest as a therapeutic agent of potential utility in the treatment of osteoarthritis and osteoporosis. Its high level of safety makes it attractive as an agent for long-term use in these chronic disorders.”
“A 2006 study conducted by Alfonso E. Bello, MD concluded “a growing body of evidence provides a rationale for the use of collagen hydrolysate for patients with osteoarthritis.”
6. Supports hair and nail growth.*
Marine Collagen contains high amounts of glycine and proline which are used by the body to help promote healthy skin, hair and nails. A study done in 2006 showed that there were positive and beneficial effects on the skin when there was an increase in collagen intake.
Are there any side effects?
Bovine and marine collagen don’t appear to have any major side effects, besides perhaps some minor bloating or digestive upset or bad taste in mouth.
"As a functional medicine practitioner, one of the great things I have seen with marine collagen is how well it is tolerated by almost everyone,
"Where food reactivities are common today, this is one source of protein that not only agrees with most people but that people thrive taking."
However, these side effects aren’t the norm and for most people, collagen actually helps to improve digestion and elimination. However, if you do have an allergy to fish or bovine and or currently on medication you should check with your doctor first.
We recommend two great collagen supplements from a science- based company we love called Isagenix. The first is called Collagen Elixir, this is a marine based collagen formulated with botanicals like Goji, Acerola berries and is mixed with natural flavors like wild berry.
It also contains essential vitamins like Vitamin C, Zinc, and Biotin which are great for skin, hair and nail health. The source of Isagenix marine collagen comes from the cold Scandinavian water and is ethically sourced cod and Pollock. It is preservative free and comes in liquid form in a glass bottle! It has already sold millions of bottles and is becoming one of the fastest selling and growing products from Isagenix!
The Next suggestion is the Collagen Bone Broth from Isagenix. A Great source of Bovine Collagen and is easy to mix and use in your broths, soups, stews etc. Plus, there is a boost of Vitamin C in it as well! Tastes great! We use it in our gravies and soups sometimes and love the taste!
Collagen plays an essential role in our body's health and wellness. However, as we age, we lose our ability to produce collagen. Supplementation of this important substance can help improve so many areas of our lives from skin and gut health to bone and joints etc. Rejuvenate your life with collagen!