Can We Go Back In Time?
The most prevalent protein in the body is collagen. Its fiber-like structure is utilized in the formation of connective tissue. As its name suggests, it connects tissues and is a big part of bone, skin, muscles, tendons, and cartilage. It helps build tissues that are strong and flexible enough to handle stress.
Collagen is naturally found in animal flesh, such as meat, fish, and connective tissue. On the other hand, many animal and plant foods contain what our bodies need to make collagen.
As we age, our bodies naturally create less collagen. Collagen production also drops substantially when you get too much sun, smoke, drink too much alcohol, don’t get enough sleep, or work out. As we age, our skin’s deep layers of collagen go from being a well-organized network of fibers to being a mess. The environment can make collagen fibers thin and weaken, leading to wrinkles on the skin’s surface.
Supplementation with Collagen
Collagen is found in large amounts in our bodies, and it has become one of the most popular supplements for improving hair, skin, and nails. These are the essential components of the fountain of youth. Most people who use collagen tablets say there are no adverse effects and that the supplements can reverse the signs of aging. Due to online searches, the public’s interest in collagen has increased in recent years.
Collagen made its initial appearance in skin lotions and serums. But, even dermatologists were still determining how useful it would be as a topical treatment because collagen is usually found in the skin’s deeper layers, not on the surface. Collagen fibers are too large to penetrate the skin’s outer layers. There is no evidence that shorter chains of collagen, known as peptides, are more effective at this task.
Collagen supplements taken by mouth, like tablets, powders, and some meals, are thought to be better absorbed by the body. As a result, the number of people buying them has increased.
These products are sold as collagen peptides or hydrolyzed collagen, which are forms of collagen that are easier to absorb. Amino acids are part of a protein, and some collagen supplements may also have good minerals like vitamin C, biotin, or zinc. These can be good for skin and hair.
What is the Latest Research on Collagen Supplements?
The majority of collagen supplement research is focused on joint and skin health. Even though there isn’t a lot of research on humans, randomized controlled trials have shown that collagen supplements make skin more flexible. Other studies have shown that the supplements can help people with osteoarthritis or sports injuries move their joints more easily and feel less pain in their joints. Collagen makes up about 60% of cartilage, a muscular tissue covering bones and protecting them from high-impact movements. If collagen breaks down, cartilage loss and joint problems could happen.
But there may be a conflict of interest in this area because most, if not all, research on collagen supplements is funded in whole or in part by companies that stand to gain from a positive study result; or because one or more of the study authors has ties to such companies. As a result, determining how effective collagen supplements are and whether they are worth the cost is a challenge.
One problem with collagen supplements is that people need to know what they consist of and if they will work the way the label says they will. There are also worries concerning heavy metals in collagen supplements. Collagen supplements are sold in the United States, but the Food and Drug Administration does not check to ensure the product’s safety or dependability.
Another possible problem with taking a collagen supplement is that it could be used as an excuse not to do healthy things that can protect against collagen loss, like getting enough sleep and giving up smoking. However, previous research has found no adverse side effects in people who take collagen supplements.
Can You Consume Collagen?
There isn’t enough evidence to suggest that ingesting collagen can improve skin or joint health. When collagen is broken down in the stomach, it is turned into amino acids. These amino acids are sent to parts of the body that need protein the most. Still, many experts say that a healthy diet should include a few foods that help the body make collagen.
Collagen-Containing Foods
• Collagen-rich foods include tough cuts of meat high in connective tissue, such as pot roast, brisket, and chuck steak. Should you desire to eat healthy and good for the environment over time, you shouldn’t eat excessive amounts of red meat. Collagen can also be found in freshwater and saltwater fish bones and skin.
• Bone broth, a trendy dish found prominently in soup aisles, is marketed as a collagen-rich health food. Simmering animal bones in water and a tiny amount of vinegar (to help break down the bone and release collagen and minerals) for 4 to 24 hours is the technique. However, the number of amino acids in each batch will vary based on the type of bones used, the time they are cooked, and the amount of processing if packaged or canned.
Gelatin is a type of collagen created by boiling animal bones, cartilage, and skin for several hours before allowing the liquid to cool and harden. Gelatin is formed as a result of the breakdown of these connective tissues. Eating programs, such as the paleo diet, boost collagen and its byproduct, gelatin.
Foods that Promote Collagen Production
• Because they include the amino acids that produce collagen—glycine, proline, and hydroxyproline—several high-protein diets are thought to promote collagen production.
• Minerals like zinc, which can be found in shellfish, legumes, meats, nuts, seeds, whole grains, and vitamin C, found in citrus fruits, berries, leafy greens, bell peppers, and tomatoes, are also needed for collagen formation.
Is Bone Broth Good for You?
Bone broth has been used for a long time in many cultures because it is easy to digest and helps improve health. Some people believe that chicken broth is an excellent flu cure. Recently, it has been marketed to treat symptoms of psychiatric and neurodevelopmental problems like autism and attention deficit hyperactivity disorder. Some marketing experts think the bone broth industry will be worth $3 billion by 2024. This is because bone broth is said to clean out the liver, improve digestion, eliminate wrinkles, build bones, and ease joint pain.
In truth, bone broth only includes trace amounts of minerals found naturally in bones, such as calcium, magnesium, potassium, iron, phosphorus, sodium, and copper. The protein content of gelatin varies between 5 and 10 grams per cup.
Some people are concerned that bone broth includes harmful elements such as lead. However, bone broth from chicken bones contained three times the amount of lead as chicken broth made just from the meat. However, the lead level in the bone broth per serving was less than half of what the Environmental Protection Agency allows in drinking water. A different study discovered that homemade and commercially produced bone broth included modest levels of calcium, magnesium, and heavy metals like lead and cadmium. The amount of protein and minerals that can be extracted from bone broth depends on several factors, like how acidic it is, how long it boils, how hot it is heated, and the kind of animal bones used. As a result, the nutritional value of bone broths is likely to vary.
Healthy Lifestyle Habits That Could Be Beneficial
In addition to a healthy and balanced diet, the following habits may help protect your body’s natural collagen:
• Use a sunscreen or reduce time spent in the sun (10–20 minutes in direct midday sunlight 3–4 times a week provides adequate vitamin D for most people).
• Get enough sleep. Get 7-9 hours of sleep every night for the average person.
• Don’t smoke or be exposed to secondhand smoke.
• Manage your tension. Chronically high cortisol levels can reduce collagen formation.
• It’s unclear what the exact link is between exercise and skin quality, but some studies have shown that exercise slows down the activity of skin cells that causes the skin to age.
Non-industry-supported research on collagen supplements currently needs to be made available. Collagen is produced naturally when you eat a healthy, well-balanced diet with enough protein sources, whole grains, fruits, and vegetables, and it reduces lifestyle risk factors.