Collagen is popping up everywhere these days from your morning coffee to workout recovery formulas. For good reason, collagen makes up almost 30% of the protein in the human body.
There are up to 16 types of collagen, but types 1-3 make up 80-90% of all collagen in the body. Collagen is made up of three key amino acids: glycine, proline, and hydroxyproline with other amino acids mixed in. Think of amino acids as building blocks.
- Type I collagen in skin, bone, teeth, tendon, ligaments, and organs.
- Type II collagen in cartilages.
- Type III collagen in the skin, muscle, and blood vessels.
- Type IV collagen in the bottom layer of the epithelium (skin)
The production of collagen begins to decline after mid 20’s, by age 40 there can be loss of 1% of body collagen per year.
Research studies have show evidence collagen improves skin elasticity, cartilage tissue repair, reduced activity-related joint pain, increased lean body mass in elderly men and premenopausal women, and increased bone mineral density in postmenopausal women.
Our body can make collagen from the protein we eat, but remains dependent on the amino acids provided (as listed earlier – glycine, proline and hydroxyproline). Collagen supplements are extracted from both animal, algae and marine organisms, including fish. If you follow a vegan diet, maintaining a sufficient amount of protein will be your best way to optimize collagen production.
Don’t forget that the nutrients optimization of collagen within the body include vitamin D, vitamin C, vitamin A, iron, copper and silicon, and zinc.