Get Collagen Crazy

From the Greek word for “glue”, Collagen certainly lives up to its name. Making up over 30% of all the protein in the body, it can be found everyone from our skin to our cells. But as we age, we begin to not only break down the Collagen we have, but we are less efficient in creating it.  The result? Saggy skin, weak bones and muscles, and painful movement. Adding it back in the diet can be a game changer, let’’ find out what it is, how much to take, and why I tell my dad each day…

Drink Your Collagen! 

Q: What is Collagen?

A: It’s a protein. And just like all other proteins, whey, soy, pea, etc.., it’s made up of amino acids. It’s just that Collagen has more of certain amino acids, making its profile look a bit different than the other sources, and this profile makes it more useful in particular areas of the body. BTW – the body can make Collagen, it does this by breaking down other proteins, then reassembling their amino acids to make Collagen. 

Q: What foods have Collagen? 

A: Not sure they’d be called “foods”, but collagen is found in the bones, ligaments/tendons, skin of chicken, fish, cows.  Collagen is also in eggshells. Just like our body’s, Collagen is structural for all animals. But what you can do, is “pull” (extract) the Collagen from these other sources for us to consume. Think Chicken Soup.  You make the broth by boiling/heating the bones, which then makes the broth filled with Collagen. Years ago, we used to cook a lot more by using all of the animals, which made it easier to consume Collagen. 

Q: Is Bone Broth also Collagen?

A: Bone Broth contains collagen, but it also has other nutrients such as glucosamine, chondroitin, hyaluronic acid, and other vitamins and minerals. Bone Broth is a natural way to get Collagen. This Collagen, although natural, can be hard for some people to break down and digest, therefor, Collagen Peptides may be a better choice. 

Q: What are Collagen Peptides?

A: Also called Hydrolyzed Collagen, Peptides have already been broken down to smaller amino acids chains, making them easier to digest, absorb, and reassemble. Natural Collagen, like in bone broth, are very big molecules, they have long amino acid chains, which make them hard to digest for some.  Collagen Peptides are already broken down, so in theory, the body can absorb them more quickly and reassemble them easier. Peptides are also easier to use, they can be dissolved easier in cold or hot water. 

Q: Are there different types of Collagen?

A: Yes, there are 28 different types, but 5 are most important. They make up most of the collagen in the body and each serves a different purpose. 

• Type I – 90% of the all the collagen, the strongest, found in bones, ligaments/tendons, teeth
• Type II – spongy and absorbs shocks of the body – found in joints and in-between vertebrae 
• Type III – the “webbing” of the body, holds things together – found around organs, muscles, blood vessels
• Type IV – respiratory tract, tissue around the heart
• Type V – hair and cell surfaces  

Q: How much should I take?

A: Research shows you really see the benefits of Collagen when you take it for 3 to 6 months. To build muscle, 15-20 grams, to improve skin elasticity, firmness, and appearance 5-8 grams, joint health around 15 grams, and for daily maintenance and health, 5 grams. 

Q: Why does your Dad drink Collagen? 

A: My dad is 82yrs old. There was a great study done with individuals 60+yrs old that showed drinking 20 grams of Collagen per day, increased their muscle mass, improved their strength and mobility, and decreased body fat. It also showed that individuals who were on a low protein diet (keto, intermittent fasting, etc..) had greater protein synthesis drinking Collagen vs other forms of protein. I feel Collagen is the optimal way for my dad to build and/or maintain his muscle mass. 

Q: What helps Collagen absorption?

A: Collagen is made stronger by making sure you have adequate amounts of Vitamin C and Copper. Also your gut health needs to be in check, especially proper stomach acid, dietary Collagen needs to be broken down in the gut (Collagen Peptides make it easier). Collagen can be drank anytime, but I drink it after a workout or before bed, when my muscles and joints are in recovery mode.