Collagen has long been one of the most popular dietary supplements. And because the market can respond well to demand, there are plenty of collagen supplements available. What form of this insoluble protein should be used to really reap the benefits? And did you know that there are dozens of different types of collagen in the human body? Therefore, the head may turn a little dizzy from the selection. But don't worry, this article was created so that you can easily become familiar with buying the right type of collagen.
What is collagen and what are its types?
Collagen is as important a part of the body as you can imagine. It is even the most abundant protein in the body. You can think of collagen as a "glue" that holds your body together. Even better as a very flexible glue. This structural component of the human body is made up of connective tissues, such as tendons and cartilage, and plays an important role in bones, hair, skin and nails, and even in the intestines. We must not omit the part of the body that is most associated with collagen in the general public - the joints. Because collagen is a protein, technically a protein, it consists of amino acids, most of which come from prolines, hydroxyprolines and glycine. The human body can make these amino acids, so they are considered non-essential. The combination of collagen and age is also very well known. No wonder, because its production is starting to decline around the age of thirty. That's why you may notice the first wrinkles! Unfortunately…
However, the body losing its supply of collagen is affected by other problems than just aesthetic matters on the skin. Brittle hair and nails, digestive problems, more pronounced cellulite and joint pain - these are all possible problems of lack of collagen production. It seems that its level can be influenced much more easily today, thanks to an inexhaustible range of products. But first, let's look at the types of collagen. This will give you a much better idea.
Type I: This type represents up to 90% of the collagen found in the human body. Type I collagen provides structure to our bones, skin, connective tissue, tendons, cartilage and teeth. This type is most represented in marine collagen and bovine collagen, ie collagen from cows, specifically from their skin, bones and muscles. Of course, fish collagen is much more gentle, more precisely collagen from fish skin and scales. Ethics and sustainability are clearly on his side.
Type II: Collagen of this type is found mainly in the elastic cartilage that dampens our joints. Type II collagen is most abundant in collagens and bone broths obtained from poultry.
Type III: This type supports the structure of our arteries, organs and muscles. Type III collagen is most abundant in cattle-derived collagen.
What to take away from the basic division? For our body, quality fish collagen is generally the most acceptable. There is a lot of it on the market, but we always recommend 100% pure, well-hydrolyzed collagen. You definitely don't want a product of unclear origin that can be exposed to chemicals and heavy metals. Unfortunately, even this can be a reality. You can make another choice of collagen based on what you want to deal with with your health. We describe the type of effect above. It should be noted that another type may bring its limits with absorption.
Pure collagen looks good "on paper", but logically you can think of it - what about the absorption of the product? Indeed, some types of collagen are not ideally bioavailable. This is because collagen generally forms larger bonds and breaks down worse because it is resistant to the enzymatic hydrolysis that occurs in the stomach.
The effectiveness of the product may not be so strong, because it will simply pass you out again. There are usually two ways to achieve higher absorption. The first is the conversion to gelatin. If the collagen is heated to a temperature of around 60 ° C, the chains will loosen and shorten, which will result in easier digestion and higher absorption. That's not the way you want to practice for comfortable use, is it? Therefore, manufacturers who care not only about the quality of the product, but also about the quality of its absorption, prefer a process called hydrolysis. Such collagen has a much higher bioavailability due to its low molecular weight. The description of the product thus adapted refers to collagen peptides.
How can collagen production be promoted in other ways?
Focus on diet and lifestyle - this is without a doubt the best advice. Such a broth is literally a miracle. So the bone one. Bone broth made of beef, chicken or fish bone and leaves a tasty liquid that you can drink straight away or use in other dishes. Most bone broth recipes require that the bones be boiled slowly in water - on a stove or in a pot - for one or two days. So it will take time, but this investment will definitely pay off. Of course, the broth has many more benefits, but about that again. It is also not harmful to include egg whites, citrus fruits, tropical fruits or berries in the diet on a regular basis.
On the contrary, avoid unnecessary sugar and refined foods, semi-finished products. All this can damage collagen.