What Are the Benefits of Adding Collagen to Your Diet?

What is Collagen?

Collagen is the most abundant protein in our body. It makes up about 30% of your total protein and serves as the building block for your skin, bones, muscles, tendons, and ligaments. Collagen is essential for maintaining the structure, strength, and elasticity of these tissues.

Your body naturally produces collagen by combining amino acids like proline and glycine, along with nutrients like vitamin C, zinc, copper, and manganese. However, as you age, collagen production slows, making it beneficial to add collagen-rich foods or supplements to your diet.

Collagen’s Role in the Body

Collagen is responsible for:

• Supporting skin elasticity and hydration.
• Strengthening bones, muscles, and connective tissues.
• Promoting joint flexibility and cartilage health.
• Helping blood clotting and wound healing.
• Protecting organs and encouraging new cell growth.

Types of Collagen

There are 28 types of collagen, but the most common are:

1. Type I: Provides structure to skin, bones, tendons, and ligaments (90% of body collagen).
2. Type II: Found in elastic cartilage, supporting joint health.
3. Type III: Present in muscles, arteries, and organs.
4. Type IV: Found in skin layers.
5. Type V: Located in corneas, hair, and some skin layers.

Sources of Collagen in Food

Collagen can be naturally sourced from:

• Bone Broth: Extracted from simmered animal bones.
• Chicken and Pork Skin: Rich in collagen.
• Fish (with skin): High in collagen and omega-3 fatty acids.
• Egg Whites: Contain proline, essential for collagen production.
• Vitamin C-Rich Foods: Citrus fruits, broccoli, and bell peppers.
• Copper-Rich Foods: Nuts, seeds, and leafy greens.
• Zinc-Rich Foods: Oysters, poultry, and beans.

Factors That Damage Collagen

• Smoking, UV exposure, and high sugar diets reduce collagen levels.

Effectiveness of Collagen Supplements

• Supplements may improve skin elasticity, joint health, and bone density.

Ways to Protect and Boost Collagen

• Wear sunscreen, avoid smoking, and maintain a nutrient-rich diet.

Collagen and Aging

As collagen production slows with age, symptoms such as wrinkles, joint pain, and reduced muscle strength become more common. Women often experience a sharp decline after menopause, while everyone sees reduced production after age 60.

Benefits of Collagen Supplements

Adding collagen to your diet offers numerous benefits:

• Improved Skin Health: Boosts elasticity, hydration, and reduces wrinkles.
• Stronger Bones: Helps maintain bone density and reduces the risk of osteoporosis.
• Joint Pain Relief: Alleviates symptoms of osteoarthritis and improves mobility.
• Increased Muscle Mass: Supports muscle growth and strength, especially during exercise.
• Heart Health: Maintains artery structure, reducing the risk of atherosclerosis.
• Hair and Nail Strength: Prevents brittle nails and hair breakage.
• Wound Healing: Accelerates skin regeneration.

Supplement Forms

Collagen supplements are available as:

• Powders: Easily mixed into drinks and foods.
• Capsules: Convenient for daily use.
• Liquids: Pre-flavored or plain options.

Look for products that use hydrolyzed collagen (collagen peptides) for better absorption.

Considerations and Risks

Collagen supplements are generally safe, but consider the following:

• Allergies: Avoid supplements derived from fish, shellfish, or eggs if you’re allergic.
• Digestive Issues: Some may experience bloating or nausea.
• Quality: Choose reputable brands to avoid contaminants.
• Kidney Health: Excess protein intake may stress kidneys in some individuals.

Daily Collagen Intake

Studies suggest consuming 2.5-15 grams of collagen daily for benefits. Always consult your healthcare provider for personalized advice. Every serving of HLTH Code includes 6.5g of hydrolyzed collagen peptides.

Key Takeaways

Collagen supports skin, joints, and overall health. Supplements can fill dietary gaps, especially as natural production decreases with age. Pair collagen intake with a balanced diet rich in essential nutrients.

FAQs

What makes HLTH Code unique for collagen support?

HLTH Code shakes combine high-quality whey protein with collagen and egg white protein to support healthy collagen levels and overall nutrition. Every serving of HLTH Code shake includes 6.5g of hydrolyzed collagen peptides.

Are HLTH Code shakes suitable for daily use?

Absolutely. HLTH Code shakes are designed for daily use, providing balanced nutrition to support collagen production and overall health.

What makes a vegetable keto-friendly?

Keto-friendly vegetables are low in carbs (usually under 5 g per 100 g) and rich in nutrients like fibre, vitamins, and minerals.

How can collagen support aging skin?

Collagen supports skin elasticity and hydration, which may reduce signs of aging such as wrinkles and dryness.

How does collagen support joint health?

Collagen aids in maintaining joint flexibility and reducing discomfort from aging or activity-related wear and tear.