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Collagen - The forgotten protein

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By: 
Loan Cat
Sports Nutritionist

When most people think of collagen, they think of the cosmetic and beauty products. Howver, collagen is the most abundant protein in the body, and is synthesized throughout.  It’s found in bones, muscles, skin, intervertebral discs and tendons to provide strength, structure, support and elasticity. In fact, did you know that Type I collagen fibrils are stronger than steel (gram for gram)? [1]. But as we get older, the production of collagen declines significantly. As production of collagen declines with age, the structural integrity of skin, leading to sagging skin, and weakening of cartilage in joints become more pronounced. Collagen production begins to decline around the age of 40, with an even more dramatic reduction in women after menopause. Exposure to ultraviolet rays, smoking, high sugar consumption, drug use, and other health issues have shown to affect collagen synthesis in the body as well.

Collagen is required in the replacement of dead skin cells and provides the protective coverings in vital organs such as the kidneys and the heart. It is also used to dress burn wounds to attract new cells. There have been studies showing that collagen therapy has helped patients with atrial fibrillation, by strengthening the septum within the heart. [2] Treatment with collagen has shown to relieve joint discomfort in osteoarthritis. Collagen is widely used in cosmetic applications, as well as, in dental, orthopedic, and surgical bone grafting purposes due to its triple helix strength.

Although there are over 28 different types of collagen, only nine are synthesized for medical use, and three of the nine are sold readily in stores. Let’s take a look at these three types sold as supplements in stores. 

Different Types Of Collagen

Type 1 collagen is the most common found in the body. In fact, it makes up approximately 90 percent of all collagen in the body and is found in bone, tendon, and skin.  Type II is commonly found in cartilage. Type III is usually found alongside Type I, and is typically found in reticular fibers.

When purchasing a collagen supplement, remember there are some key factors to look for.  The first one would be the type of collagen (Type I, Type II, or Type III).  Another factor to look at is where it is derived from.  With fish collagen you get that terrible burp aftertaste like with fish oil supplements. A high quality hydrolyzed collagen comes from cattle hides.  But in order for collagen to be broken down and digested properly it must be bound with Vitamin C. Top grade collagen is not only bonded to the Vitamin C, but it’s usually paired with hyaluronic acid. Researchers at the University of Michigan have found that hyaluronic acid (a water-binding component of the skin) helps stimulate collagen production once synthesized in the body. For seasoned bodybuilders or mature athletes, where our joints and bones become used over the years, collagen supplementation can be a useful arsenal in our supplement regimen.  And as a bonus, collagen, it’s touted to have an appetite suppressant affect, because it’s a slow digesting protein.

For an article about the use of collagen in protein bars, check THIS out!


Reference:
1. Medical News Today, Medical Journal
2. Journal of Biomedical Optics