Types of Collagen
Discovering varied collagen formations
The protein present in the highest ratio in your body is collagen. Collagen plays a major part in the making of connective tissue. Collagen, therefore, helps keep muscles, tendons, cartilage, and skin, strong and healthy.
The amino acids, proline, glycine, and hydroxyproline are key contributors to collagen creation. Various food sources can make these raw materials available and help speed up collagen production.
In recent years collagen has been used for maintaining a youthful appearance as it possesses anti-ageing properties. Collagen is known for its role in skincare but it provides several other benefits that can be discovered by reading more basic information about it.
Types of collagen
Every collagen has a vital role. So far, 28 types of collagen have been discovered or identified. Types I, II, and III are among the most consumed types.
Collagen production can be accelerated through various methods. Eating foods that are brimmed with essential amino acids, and consuming supplements are two widely used methods.
Before attempting to increase collagen production, it is essential to know the various types of collagen. Following is a list of some of the most important types of collagen:
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Type I:
This type is present in your body in the highest quantity. This is the type that helps maintain the health of your hair, skin, and nails. After the age of 25, the levels of this type of collagen begin to decline in your body. The decline in this type leads to the development of wrinkles, thinning of hair, nails becoming brittle and fine lines. Apart from this, it is also present in certain organs, tendons, and bones. The major source of type I is collagen peptides.
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Type II:
Though it is present in lesser quantities than the prior type, it is very important. It is a major component of your cartilage and is therefore necessary for maintaining the health of your skeletal system.
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Type III:
This type is present typically in the bone marrow and other reticular fibres. It typically resides alongside type I collagen in your body. Marine collagen sources are typically the best to rely on for obtaining this type of collagen.
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Type IV:
This is the leading component of the basement membrane. It is essential for the maintenance of structures. This type is found in and beneath the layers of your skin.
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Type V:
This type is typically present in the eye and it enables light to pass through the cornea. It collaborates with type I and III to help in the formation of tissues and organs. It is important for maintaining the health of muscles, bones, lungs, and the liver. Some research suggests that this type can be beneficial for eye health, cell membranes, and the tissue present in the placenta.
What are the sources of collagen?
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Bovine collagen:
This is the collagen source that is obtained from animals belonging to the bovine family. Cows are major sources. Bone, cartilage, and hide are some sources of collagen. Type I and III can be obtained through these sources. Bovine collagen resembles the collagen present in the human body.
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Marine collagen:
As the name suggests this collagen is sourced from marine life, typically fish. Marine collagen is well-known for being very bioavailable. Type I and III are obtained through this source.
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Vegan collagen:
Vegan sources cannot provide your body with collagen. Instead, vegan sources will provide your body with the essential amino acids, minerals, and nutrients that will boost your body’s natural collagen production.
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Hydrolyzed collagen:
This refers to collagen that undergoes the process of hydrolysis. Through this process, the protein is broken down into smaller peptides for easier absorption. This form of collagen is one of the most effective ones as it is absorbed by your body most easily. It can be obtained through marine and bovine sources.
What are the key benefits of collagen?
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Slows down ageing:
As you age, the bond between the collagen cells and the skin degrades and the skin loses its firmness. Other factors also contribute to premature ageing of the skin. Smoking, pollution, overconsumption of sugar, and ultraviolet rays are major external contributors. Among older individuals, the collagen-producing cells are renewed at a slow rate. Using collagen supplements can help fasten the rate and in turn, may promote younger-looking skin.
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Improves joint health:
Joints are protected by the cartilage with prevents your bones from friction. Lower collagen production can lead to the deterioration of the cartilage and can cause joint pain and discomfort. Using supplements leads to an increase in the production of collagen and its usage in the problem areas.
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Maintenance of gut health:
Collagen is responsible for providing structure to various tissues. The lining of the stomach and the intestines included. The rejuvenation of the cells in these areas can therefore be undertaken by collagen.
Does consuming collagen have side effects?
Generally, there are not any health risks associated with consuming collagen supplements.
However, you must engage in research and understand which type and form of collagen is best suited for you and which source you should turn to.
Coordinate with your healthcare professional to know more about your requirements. Choosing the source of collagen is to be done carefully. Find out about your allergies and avoid encountering any negative reactions from your supplements.
How much collagen should be consumed?
Adults can consume around 15 grams of collagen a day, safely. Purchase your supplements after carefully examining the ingredient label.
People who consume powdered supplements of collagen, take one or two tablespoons every day. The popularity of powdered supplements is mainly due to the possibility of creating, shakes, smoothies, soups, and even baked products with it.
Overdosing on collagen is not that much of a possibility but overconsumption has its ill effects. Excessive consumption of protein is associated with problems with the kidneys. To avoid this, always consult your doctor before using dietary supplements.
Conclusion:
Various types of collagen are present in supplements. Having basic information about these types and your requirements becomes necessary. To naturally boost collagen production, consume foods that are rich in vitamin C, proline, glycine, copper, and zinc.
Also avoid smoking, eating too much sugar, and limit sun exposure. The lack of side effects makes using collagen supplements a good option. Types of Collagen
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Read Also:
https://en.wikipedia.org/wiki/Type_I_collagen
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399689/
https://pubmed.ncbi.nlm.nih.gov/1516320/