Collagen is the body’s most plentiful protein in the human body, it can be found in the bones, muscles, skin, and tendons. It is the most important substance that supports the body together. It provides a framework to give more strength and structure. This makes up 25% to 35% of the total protein content of your body. Fibroblasts are the cells that produce collagen.
Collagen could be endogenous or exogenous collagen. What is the difference between endogenous collagen and exogenous collagen?
Endogenous is natural collagen, synthesized by the body naturally. Endogenous collagen has numerous essential function. Disintegration and reduction are connected to a great number of health problems.
Exogenous collagen is made by chemical synthesis. It is produced from outside sources, such as a supplement. It is utilized for medical and cosmetic purposes.
What Collagen Can Do To Your Body?
Collagen essentially supports body tissues and the major constituent of the extracellular matrix that holds up the cell. Collagen and keratin provide the skin its strength, elasticity, and waterproofing. Collagen deficiency can cause wrinkles in both men and women, as you age your body produces less and less collagen.
There are at least 28 different types of collagen. Each type of collagen has varied functions in the body and definitely comes in different sources. But here are the three major types of collagen benefits and where to find it?
What Are The Types of Collagen? Where can you find it?
Of all the types of collagen, Type 1 is the most plentiful in the human body. Type 1 collagen could be found in your eyes, skin, bone, tendons, and teeth. Although, it’s important for building up of your muscles, eyes, bone, and spine, It’s also excellent for diminishing fine lines and wrinkles and it helps developing skin elasticity and hydration. It has also aided in strengthening your nails and to grow stronger and makes hair thicker. Type I is excellent for invigorating the dense junctions of your intestinal tract.
On the other hand, Type II collagen forms a greater number of protein molecules in your cartilage– the connective tissue that supports your bones at the joint. Type II collagen normally presents in high amounts in your spinal disks and your eyes. Moreover, decrease the production of type II collagen, may cause cartilage deterioration and may cause a lot of joint pain. Therefore, Type II collagen may help with any activity related to joint pain and inflammation.
Type III collagen is the next rich collagen in your body. Large quantities could be found in your intestines, muscles, blood vessels, and uterus. Type II collagen is often used with type I collagen for the gut healing process and support skin elasticity and promote hydration.
And as your body slows down its collagen production, you are more likely to have a skin that looks older, loosens up elasticity, dry, squeaking joints, and experiencing gut disturbances. And the sad part, none of us are exempt to experience this natural process of aging.
Lifestyle Factors: Are These Contribute To Slow Down Collagen Production?
Based on some research, the study shows that age is not the only reason that decreases collagen production in your body. Lifestyle could also be one of the contributing factors. Here are some of the poor lifestyle that slows down collagen production in your body.
- Inadequate sleep
- Consume too much sugar in your diet
- Joint degeneration
- Emotional Stress that increase cortisol level
- Diet low in antioxidants
- Food that causes bad gut
- Lack of Vitamin C and zinc in your diet
- Free Radicals
What Are The Needed Nutrients To Increase Collagen Production?
Anyone could help its own body to produce this important protein by making sure to consume food rich with the following nutrients:
- Vitamin C is an important antioxidant vitamin. Without Vitamin C, our body can’t build new collagen, thus causing many problems inside your body. One of the common disease caused by a deficiency in Vitamin C is scurvy. It can also lead to anemia, bleeding sores, tooth loss, and decreased the ability of healing from injuries. It can be fatal if not treated properly. The reason why Vitamin C is necessary to support collagen production, as an important part in connective tissues. Connective tissues are important for support and structure of the body, including also the structure of the blood vessels.
- Copper Undoubtedly, there are minerals that are important for collagen production. One of this mineral is copper, studies show that when the level of copper inside the body increases, the same goes to collagen production. Copper trigger an enzyme called lysyl oxidase that is needed for collagen maturation. Active lysyl oxidase cross-links collagen fibers with other supportive fibers, aiding to form the scaffold that supports the skin and soft tissues. It also keeps your bones, heart and blood vessels healthy.
- Proline is a nonessential amino acid necessary for the proper functioning of joints and tendons, also helps maintain and strengthen heart muscles. Your body converts proline into hydroxyproline to manufacture collagen.
- Glycine is a type of nonessential amino acid that combat inflammation, improves immune health, and guard your cells. The study also shows that glycine helps to improve sleep quality. Also, provide therapeutic amounts of these collagen precursors.
- Hydroxyproline is also a nonessential amino acid, which is formed during post-translational protein modification through hydroxylation fo the amino acid proline by the enzyme prolyl hydroxylase which requires vitamin C as a co-factor. It is also the primary component of the protein collagen and plays an important role in the stability of the collagen triple helix.
Foods That Naturally Increase Collagen Production
To slow down the depletion of collagen protein, and if you prefer to go on the natural diet, here’s some of the food that could help boost collagen production.
- Red vegetables
- Dark Green vegetables
- Orange vegetables
- Citrus fruits
- White Tea
- Grass-fed meats
As everyone can experience some changes on their body like the appearance of fine lines, aching joints, and feeling bloated or fullness. I suggest eating foods that naturally increase collagen production.
You can also make your own bone broth by using a grass-fed animal like beef. You can also make chicken bone broth. Some components of an animal usually used to make bone broth, which includes marrow and connective tissues, like feet, hooves, and beaks.
A quality supplement may help provide collagen levels. You can find quality collagen powder supplements that contain several types of peptides to optimize collagen production. You can add collagen powder in your favorite shakes, smoothies, and other liquids.