Collagen protein powder can now be present in matcha lattes to brownies — however, what is collagen?
How is collagen produced within the physique? What vitamins are concerned in collagen manufacturing and what causes break down of collagen?
Let’s check out the biology of collagen and dive into collagen-related merchandise so you’ll be able to finest navigate the rising collagen product market and know what’s finest for you.
What Is Collagen?
Collagen is a fibrous protein discovered within the bone, enamel, pores, and skin, tendons, cartilage, blood vessels, hair, and nails. Collagen is a structural protein that performs a key position within the construction and holding the physique collectively, basically. Apparently, there are some forms of collagen fibrils, gram-for-gram, are stronger than metal! Consider collagen protein as a glue that sticks our physique collectively and it accounts for a couple of third of our complete physique protein.
Collagen is fabricated from three polypeptide chains which might be cross-linked for energy and made with glycine, proline, hydroxylysine, and hydroxyproline — all are amino acids and the latter two should not present in every other protein.
Collagen is made up of three alpha-helix structural proteins that are formed by coiling of the polypeptide chain on itself. Within the case of collagen, it’s fabricated from three lengthy polypeptide alpha-chains, every one of the chains are twisted and crosslinked inside making a tricky rodlike construction.
Collagen polypeptides are additionally connected to carbohydrate chains, which additionally make them glycoproteins. Glycoproteins assist help our immune system, digestive system, and reproductive programs.
How Does The Physique Make Collagen?
Your physique makes collagen out of key nutritional vitamins, minerals, and thru a number of processes. All proteins include amino acids and essentially the most considerable amino acid present in collagen is glycine, which is a necessary amino acid.
As you age, it’s pure and regular for collagen to lower, which might contribute to much less versatile ligaments, weakening muscle mass, joint ache, wrinkles, and will skinny the liner of your digestive tract which might trigger digestive points.
Apart from growing older, the commonest cause somebody doesn’t produce sufficient collagen is poor diet or poor food plan or consuming an excessive amount of sugar, missing the important vitamins your physique must create collagen.
Simply because the physique could make collagen, it can also catabolize it as effectively from damaging actions like spending an excessive amount of time within the solar and smoking can break down collagen.
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Key vitamins concerned in collagen manufacturing
Vitamin C is vital to collagen manufacturing as a result of it performs a job in three hydroxylation reactions, that are necessary to ensure that the collagen molecule to vary right into a triple-helix configuration.
Along with vitamin C, iron additionally performs a necessary position because the cofactor, which suggests on this course of it’s oxidized in the course of the hydroxylation response and transformed from ferrous state to a ferric state (a further oxygen molecule). To ensure that vitamin C to work (on this case, used as a reductant), the iron (ferric state) wants to cut back to its ferrous state (with 2 oxygen molecules).
You may see, though this appears easy for our physique to take care of wholesome pores and skin, hair, nails, connective tissue, tendons, cartilage, bone, and enamel — it’s additionally closely depending on our bodies provide of vitamin C.
Vitamin C deficiency is uncommon within the modern-day, however with a purpose to help your physique in producing collagen, be sure to consume meals wealthy in vitamin C, iron, and different collagen producing vitamins.
Additionally, should you’re a meat eater you’re most certainly consuming loads of the amino acids and vitamins required to supply collagen? Your physique will break collagen down within the intestine and reuse it to construct extra proteins. Zinc, a considerable nutrient in meat-rich diets, is a key nutrient on this course of and the performance of collagenase which digests collagen within the intestine. Though plant-based diets might not comprise the identical load of amino acids and meat-rich diets, they will nonetheless present the vitamins wanted to create collagen.
Meals wealthy in collagen-producing vitamins
Meals that comprise vitamin C, iron, silicon, proline, lysine, threonine, and zinc are necessary within the collagen manufacturing course.
- Vitamin C
Vitamin C wealthy meals are present in a wide range of meals you will have within the kitchen already. These meals embrace citrus fruits, peppers, cherries, chives, parsley, rose hips, currants, guava, kale, tomatoes, leeks, and so many extras.
Silicon-rich meals are abundantly present in plant-based meals like oats, entire wheat, nuts, root greens, seafood, and organ meats.
Proline, the amino acid, is present in gelatin, cheeses, beef, soy protein, cabbage, yogurt, asparagus, bamboo shoots, seaweed, mushrooms, sunflower seeds, and extra.
Lysine-rich meals are discovered abundantly in animal proteins and dairy. Lysine can also be present in plant-based sources like avocados, apricots, mangoes, tomatoes, potatoes, pears, peppers, leeks, beets, legumes, soy, pumpkin seeds, cashews, pistachios, and grains like quinoa, amaranth, and buckwheat.
Iron-rich meals embrace animal proteins and organ meats like liver, kidneys, crimson meat, and shellfish. There are plant-based sources of iron which embrace spinach, legumes, quinoa, pumpkin seeds, molasses, broccoli, tahini, and tofu.
Threonine is one other amino acid wanted for collagen manufacturing, is important which means your physique can’t make it so it’s important to get it out of your food plan. Meals wealthy in threonine embrace lentils, peanuts, eggs, animal proteins, chickpeas, beans, and asparagus.
Along with meals sources, dietary supplements may be taken to be sure you’re getting sufficient of those vitamins to supply collagen, however, should you’re consuming a food plan wealthy in entire meals, you’re most certainly getting sufficient of those key vitamins. If not, simply chat together with your dietitian to get a correct plan in place for supplementation wants.
Why Is Collagen Protein Powder Trending?
Most collagen protein powder manufacturers market their collagen to enhance digestive well being and help magnificence. Within the magnificence world, for instance, lotions that declare to extend collagen ranges by way of the topical utility, however this utility might not work as a result of collagen molecules are too giant to be absorbed by way of the pores and skin.
One more reason collagen protein powder has been trending and rising in merchandise are as a result of well-being claims. Most declare collagen powder can heal leaky intestine (i.e. intestinal hyperpermeability), enhance the size/energy/thickness of hair, enhance the well being of nails, and produce collagen inside your pores and skin to look youthful.
What The Science Tells Us About Collagen Dietary supplements?
In 2014, double-blind research discovered a big sufficient distinction in pores and skin elasticity of round 50 middle-aged ladies who added just a few grams of collagen to their each day food plan over a few months.
There is some research displaying that consuming collagen peptide powders wealthy within the amino acid glycine might enhance joint well being, cut back joint ache, enhance pores and skin elasticity, cut back intestinal irritation, might enhance the high quality of sleep, and will enhance wound therapeutic.
Identical to something, we will subjectively attempt it out and see if it uniquely works for us. If one is rising the protein of their food plan, equivalent to collagen protein powder, one will enhance the consumption of amino acids of their food plan.
Consuming extra amino acids in your food plan particularly glycine, that are the constructing blocks of protein, you’ll reap the advantages of a food plan richer in protein. Protein is closely concerned in collagen manufacturing inside the physique — oftentimes protein sources additionally comprise the vitamins wanted for collagen manufacturing. Protein can also be a key macronutrient for sustaining the general well being of the hair, pores and skin, nails, and so forth.
Protein can also be largely accountable for bettering intestine perform and supporting the cell turnover that occurs — glutamine for instance, is an amino acid that’s a key participant in intestine well being and intestine perform and is discovered abundantly in protein-rich meals.
Glutamine can also be present in collagen powders, but additionally plant-based protein powders and animal-based protein powders, and even cabbage.
We don’t know if collagen protein powders reside as much as all the claims, but the research on collagen has additionally proven that it doesn’t trigger hurt.
As with all meals complement equivalent to collagen protein powders, there’s all the time room for extra research on people, testing several types of collagen peptide sources, whereas controlling for extra variables in a single’s food plan and lifestyle to get a fuller image.
On one other observation, if collagen protein powders don’t sit effectively with you from a moral standpoint, plant-based protein powders may be an addition to your food plan to make sure the consumption of sufficient amino acids.
As a society, it’s simple to want there have been powders or capsules we might devour that will assure outcomes fast like our hair, pores, and skin, and nails are robust and heal intestine points and enhance joints.
However, we all know bettering well-being circumstances is extra about partaking in long-term sustainable wholesome consuming habits and residing effectively.
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