Collagen is the most abundant protein in your body. Our body produces collagen naturally however, the rate at which our body generates collagen deteriorates as we age.
It is the major component of connective tissues that make up several body parts, including tendons, ligaments, cartilage, skin, and other connective tissues . Humans have mainly Types I, II and III. Type I exists mainly in skin, tendon, vasculature, organs, and bone. Type II is in cartilage, and Type III is in reticular fibers (thin branching fibers in connective tissue).
Based on our needs and lifestyle, we can choose either to have a diet rich in collagen or consume collagen protein supplements.
Foods rich in collagen or support collagen generation by our body:
- Fish
- Chicken
- Egg whites
- Citrus fruits
- Red and yellow vegetables
- Garlic
- Leafy greens
- Cashews
- Beans
- Avocados
- Soy
- Herbs high in collagen (Chinese knotweed, horsetail, gynostemma)
- Herbs that help to produce collagen (gotukola, bala, ashwagandha)
Supplements:
Collagen type I and III is generally available in the form of powder. It is sourced from bovines or fish. This is good for joints, tendons, ligaments, hair, nails, skin, gut health.
Collagen type II is generally available in the form of a capsule or tablet. It is sourced from chicken strontium or bovines. This is good for joint cartilage health. Generally these tablets come in combination with Glucosamine, Chondroitin and Hyaluronic Acid for better efficiency.
Collagen is best absorbed by our body on the presence of vitamin C. So many collagen supplements have added vitamin C in them.
Who can benefit from collagen supplements
- People take either one of the above forms or a combination of all forms of collagen based on the their needs and health conditions.
- People suffering from joint ailments like arthritis, osteoporosis, rheumatoid joint conditions can benefit from taking collagen Type 2 supplement.
- People who went through a joint surgery or had a joint injury can benefit from taking collagen supplements. It could help you recover and heal faster.
- Athletes who train hard for events which put a lot of stress on joints can use collagen to support joint health.
- People who have gut/stomach issues can improve the gut health and lining.
References:
https://www.medicalnewstoday.com/articles/325344#bone-loss-prevention
https://www.healthline.com/nutrition/collagen
https://www.healthline.com/nutrition/do-collagen-supplements-work
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