Down to Basics:
What is Collagen?
Collagen is one of different types of protein and it accounts for 30% of all the protein in your body. It is what provides structure and support to your skin and bones as well as muscles and connective tissue.
Is there just one type of Collagen
No, there are 28 types of collagen. Typically they are numbered type 1-28 and Type 1-3 are the most common of all the collagen in your body. Let us take a look at some of the common types of collagen found in your body.
Type 1: Provides structure to skin, bones, tendons and ligaments.
Type 2: Found in elastic cartilage that provides support to joints
Type 3: Found in muscles, arteries and organs
What is collagen made of?
Collagen is a protein so it is made of amino acids - glycine, proline and hydroproline. It has a triple helix structure.
How does the body get the collagen that it needs?
Ideally our body is capable of naturally producing collagen from its building block amino acids along with Vit C, Zinc and Copper.
So, then do you really need to take Collagen Supplements?
As you age, your body produces less collagen and the existing collagen is broken down faster. This means less collagen over time. Women will produce less collagen after menopause and everyone experiences reduced production after 60 years of age.
How will you know that you have reduced collagen in your body?
There is no test for the amount of collagen in your body so you will have to look out for these symptoms –
- Wrinkled or sagging skin
- Weakening muscles and aches
- Stiffer tendons and ligaments
- Joint pain due to worn out cartilage
- Mobility issues due to join damage
- Gastrointestinal problems as the gut lining thins
- Problems with blood flow
- Hallowing around the eyes and face
Certain lifestyle habits can also damage collagen such as smoking, exposure to UV rays and taking too much sugar and refined carbohydrates.
Who needs collagen supplements?
You can get collagen through your diet. Many foods can provide the ingredients needed by your body to make collagen. You can use SPF 30 or above to prevent exposure to UV rays. You can also modify your other lifestyle factors.
However, if your lifestyle prevents you from taking foods needed to make collagen, then to slow down the loss of collagen due to age or lifestyle you can take collagen supplements.
Studies have shown that collagen supplements can improve skin health. Hydrolyzed collagen is collagen that has been broken down into smaller bits (called peptides) to make it more easy for the body to absorb. Many studies have shown that taking hydrolyzed collagen has improved skin hydration, elasticity and wrinkles in people who took it.
Taking collagen can also improve bone health. It has been shown to improve bone mineral density (BMD) in postmenopausal women with low bone mineral density.
Collagen supplements can also be helpful for people who have osteoarthritis. It has given them improved function and reduced pain.
Collagen supplements can also be taken by healthy people as a preventive measure to ensure the body gets its daily dose of this important nutrient.
Now that you have decided to take Collagen, should you take it in the Morning or Evening?
You can take collagen supplements either in the mornings or the evenings. The most important factor in taking collagen is to be consistent in taking the supplements over time.
However, beyond this there are also some nuances.
The morning collagen routine
In the early mornings on an empty stomach your stomach acids provide an excellent environment for the breakdown of proteins. There is no competition from any other foods so the collagen can be easily and fully absorbed. Taking it in the morning also helps in feeling satiated and prevents harmful snacking.
The night collagen routine
The body’s night sleep time is the time when the body’s repair takes place so night time collagen is ideal for tissue regeneration. Growth hormones are released during sleep and amino acids present at this time can be built up into collagen. That makes it an excellent time to take Type 1 & Type 3 collagen if you want improved skin.
You should take your evening collagen 1-2 hours before you go to sleep to prevent any disruption to your sleep. You can take it with or without food. Taking collagen in the evening lines up well with your body’s circadian cycle. Skin cells are replaced and joint tissue is repaired. Collagen is used in all these processes.
Post Workout
Collagen helps with muscle recovery and joint health so taking collagen right after a workout can help with muscle fatigue.
Why Is Collagen so expensive?
Collagen goes through a long process to isolate and refine it to its usable form and that makes it expensive. Less expensive collagen may not have such a stringent refinement process.
Are there any Side Effects?
Collagen supplements have not been associated with any side effects. However other ingredients may be present along with the collagen supplement that you take and you should consider how this may affect you, particularly if you are on medication.
