Our bodies: So keen on protein
You know how your body is roughly 60% composed of water? The next most common ingredient is protein. In fact, proteins make up approximately 16% of the average person’s body weight. (1)
Today, we’ll be focusing on collagen, which is the most abundant protein in humans — and in all mammals! — comprising around 30% of total protein mass. Natural collagen plays a role in the maintenance of healthy skin and nails, our immune system, and is found in our bones, muscles, blood vessels, and connective tissue, among other places. Indeed, collagen helps perform so many functions in our bodies that scientists actually divide the protein into a “collagen superfamily” with 28 members, differentiated by Roman numerals. The most common types of collagen are Type I collagen (skin, tendons, bones ligaments), Type II collagen (cartilage), Type III collagen (skin, muscle, blood vessels), Type IV collagen (basement membrane), and Type V collagen (cell surfaces, hair). 80 to 90 percent of the collagen in the human body consists of types I, II, and III. (2, 3, 5)
For those of us who aren’t biochemists, though, there’s no need to get quite so technical. Let’s take a look at the benefits of collagen.
Saving your skin
So, what exactly is collagen, and why does it seem to always garner so much attention? Collagen formation happens when hundreds or even thousands of amino acids bind together to create chains in the form of a triple helix. These triple-stranded collagen molecules combine into incredibly resilient fibrils that are essential to the integrity of our skin, helping to maintain its structure. And just how strong is this naturally occurring protein? According to Molecular Cell Biology, in equivalent quantities “collagen is stronger than steel.” Superman might be the Man of Steel, but we are the Humans of Collagen. (2, 5)
Do skin woes have you feeling, well, thin-skinned? More collagen might help improve the condition of your dermis: a 2019 study published in Nutrients found that a test group receiving a collagen supplement “significantly improved skin hydration, elasticity, roughness, and density.” (6)
Collagen of duty
The potential benefits do not end with your skin — natural collagen could also help if you’re having issues with your nails. A 2017 clinical trial found that “bioactive collagen peptides treatment promoted an increase of 12% nail growth rate and a decrease of 42% in the frequency of broken nails.” If your cuticles aren’t tough as nails, learn more on steps you can take in our articles on biotin and general nail health. (4)
As if that weren’t enough, preliminary research on collagen’s role in supporting our immune system has produced optimistic results. A 2015 study published in Japanese Pharmacology & Therapeutics found that ingestion of collagen supplements over an eight-week period “improves the immunological status of humans.” And a 2018 study published in Immunity, Inflammation and Disease was similarly encouraging: “Collagen‐peptide ingestion suppresses allergic responses [...] and seems to be a promising agent for preventing allergies and inflammatory diseases,” wrote the authors. We look forward to further research from Koyama, Nishikimi and others on the benefits of collagen peptides on the immune system! (7, 8)
The collagen dropout
“Your body has been making collagen your whole life,” says Elizabeth Bradley, MD, Medical Director of Cleveland Clinic’s Center for Functional Medicine. Science has some ways to go in unravelling all the mysteries of aging, but one thing is clear: as humans age, our collagen production diminishes over time — and we still need to get that protein from somewhere.
Could a marine collagen or bovine collagen supplement be right for you? Dr. Bradley says “Products to boost your collagen levels may be helpful, but first consider if your body needs more.”
The Cleveland Clinic provides some signs that your collagen levels may be dropping. A collagen deficiency might be to blame if you are experiencing wrinkled or papery skin; stiffness or a loss of flexibility; diminished or weakened muscles; pain in your joints; or certain gastrointestinal problems caused by a thinning of your stomach lining. If these complaints are sadly familiar, getting more of this critical protein could be a wise move — but as always, it is important to speak with your doctor or medical professional as the first step in figuring out just what’s going on. (3)
Umpteen ways to get your protein
Our bodies are skilled at collagen formation. The process requires amino acids derived from protein-rich foods, plus vitamin C. We also need trace amounts of the minerals zinc and copper. (3)
Natural protein is found in many foods, but these vitals are not all created equally. The Harvard T.H. Chan School of Public Health recommends fish, poultry, beans, and nuts as excellent sources. Sandwich lovers beware: they warn against relying on bacon, cold cuts, and other processed meats, and also suggest limiting your cheese and red meat intake.
The good news? You can also find those zinc and copper minerals you need to naturally produce collagen in beans and nuts, making them both delicious and efficient. Vitamin C is best found in citrus fruits, broccoli, tomatoes, peppers, and various greens. To learn more, don’t forget to check out our article on how generally amazing vitamin C is for your body. (3, 9)
No-Nonsense Collagen
Getting the essential nutrients you need from a healthy, balanced diet is always ideal. But we get it: a busy schedule, dietary restrictions, and increased demand from your body can all contribute to making it difficult on a day-to-day basis. Lissa Health Collagen Peptides with Vitamin C are here to help you pick up the slack in a convenient, sustainable way. Our collagen supplements provide highly soluble, easily digestible, flavour-neutral short-chain amino acids that help restore your body’s natural collagen.
What do we mean by no-nonsense collagen? At Lissa Health, we keep it simple. Our bovine collagen peptides are made using grass-fed, pasture-raised cattle hides to ensure a natural, high-quality, and sustainable source of protein. Our marine collagen is made with sustainably sourced wild-caught, deep-sea, cold-water fish. Both are third-party quality-tested in a laboratory audited by both Health Canada and the FDA.
Please, always remember to speak with your doctor or healthcare professional about possible underlying medical conditions before trying dietary changes or nutritional supplements as a treatment for issues concerning your skin, nails, or immune system.
Sources:
Carpenter, Kenneth, and Douglas W. Kent-Jones. “Human Nutrition.” Encyclopædia Britannica, February 13, 2020.
Ricard-Blum, Sylvie. “The Collagen Family.” Cold Spring Harbor Perspectives in Biology, Cold Spring Harbor Laboratory Press, January 1, 2011.
“The Best Way You Can Get More Collagen.” Health Essentials, Cleveland Clinic, May 18, 2018.
Hexsel, Doris et al. “Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails.” Journal of Cosmetic Dermatology vol. 16,4 (2017): 520-526.
Lodish H, Berk A, Zipursky SL, et al. “Collagen: The Fibrous Proteins of the Matrix.” Molecular Cell Biology, 4th edition, Section 22.3. New York: W. H. Freeman; 2000.
Bolke, Liane et al. “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study.” Nutrients vol. 11,10 2494. October 17, 2019.
Yoh-ichi Koyama and et al., "Supplemental Ingestion of Collagen Peptide Improves T-cell-related Human Immune Status in Placebo-Controlled Double-Blind Study," Japanese Pharmacology & Therapeutics, 43, 51-56. 2015.
Nishikimi, Akihiko, et al. “Collagen‐derived peptides modulate CD4+ T‐cell differentiation and suppress allergic responses in mice.” Immunity, Inflammation and Disease, 6: 245-255. February 1, 2018.
“Healthy Eating Plate.” The Nutrition Source, Harvard T.H. Chan School of Public Health, November 22, 2019.