It’s a latte, it’s a protein powder, it’s an injectable, a face mask, and a fast way to make a smoothie cost at least four dollars extra. But before all that, it was the most abundant protein in your body. That’s right, this miracle material you’ve been adding to your shopping cart is actually made in-house! We wanted to know the true face of this youth and beauty panacea. Here’s our breakdown of the protein that builds you up.
Collagen 101
Protein accounts for 20% of our total body mass, though it’s present in every single cell. We got the term “protein” from the ancient Greeks, and it aptly translates to “of utmost importance.” Hair, nails, skin, muscle, bones, joints, nerves, and mucus membranes all rest on the sturdy shoulders of protein, about one-third of which is collagen.
We naturally produce sufficient collagen to keep ourselves glued, glowing, and going about our business. As we age, our collagen production decreases along with the quality of that collagen, and the rate at which it breaks down increases. Women experience a dramatic decrease after menopause. In order for our bodies to manufacture this essential building block, we need to provide it with the required raw materials: nutrients! The magic formula includes ample vitamin C, biotin, zinc, copper, phosphorus, and calcium, which can be pulled from vegan and omnivorous plates alike.
Key Functions
Skin Elasticity & Hydration
Collagen keeps moisture locked in all the right places, like your face, eyes, lips, and skin. A study published in the Journal of Medical Nutrition and Nutraceuticals showed that regular collagen supplementation significantly improved skin hydration and elasticity, reducing wrinkles and dryness.
Joint Health
Collagen maintains the integrity of your cartilage, the rubber-like tissue protecting your joints. According to a study in the International Journal of Medical Sciences, collagen supplementation can help reduce joint pain and symptoms of arthritis.
Bone Density
The real reason milk is synonymous with healthy skeletons isn’t the vitamin D or the calcium, it’s the collagen. A study in the journal Nutrients found that taking collagen supplements may help reduce the risk of bone disorders like osteoporosis by strengthening bones.
Muscle Mass
It’s our most prevalent protein, after all! A study in the British Journal of Nutrition reported that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass due to aging.
Heart Health
Collagen provides structure to your arteries and keeps the heart strong. A lack of collagen can lead to weaker arteries, as per a study in the Journal of Atherosclerosis and Thrombosis.
Thinning hair, dry skin, stiff joints, brittle nails that easily split, and weakened muscle strength are all textbook tell-tales that your collagen isn’t cutting it. If you’re eating with collagen in mind and still not seeing improvement, it may be worth the doctor’s visit to check your digestion and absorption. Another common culprit is pure, simple aging. As we get older, our bodies tend to become less efficient at all their jobs. Declining collagen is the first factor in fine lines and wrinkles. This is where collagen treatments and supplementation comes into play, helping us maintain our youthfulness both inside and out.
The Collagen Menu
Eating to promote collagen looks different based on your dietary preferences. Animal consumers have the option of getting their collagen intake by leaving the fat and skin on meats, especially fish and chicken. Eggs and bone broth are also great sources. The plant-based can load up on items rich in bioavailable collagen-making essential nutrients. Citrus fruits, berries, guavas, cashews, walnuts, beans, greens, and garlic are all excellent choices.
