Collagen is a unique and essential protein found in the human body and many other animals. It is often referred to as the “building block” of the body due to its remarkable properties and numerous functions.
Unfortunately, collagen production in the body declines with age leading to problems with the skin, joints, and other organs. Learn here what you can do to maintain or even increase collagen production by adjustments in diet, lifestyle, and supplementation.
Below, we list the best collagen supplements for longevity according to consumer reviews. Also, you will find below the links to healthy recipes for a collagen boost.
What is collagen?
Collagen is the most abundant protein in the human body, making up about one-third of the total protein content. It is found in various tissues, including skin, bones, tendons, ligaments, cartilage, blood vessels, and organs.
One of the primary functions of collagen is to provide structural support to tissues and organs. It forms a fibrous network that helps maintain the shape and integrity of various body structures. For example, in the skin, collagen fibers provide strength and elasticity, contributing to its firmness and youthful appearance.
Types of collagen: There are at least 28 known types of collagen in the human body, with the five most common types.
- Type I. This type makes up 90% of your body’s collagen. Type I is densely packed and used to provide structure to your skin, bones, tendons, and ligaments.
- Type II. This type is found in elastic cartilage, which provides joint support.
- Type III. This type is found in muscles, arteries and organs.
- Type IV. This type is found in the layers of your skin.
- Type V. This type is found in the cornea of your eyes, some layers of skin, hair, and tissue of the placenta.
Each type of collagen serves specific functions in different tissues.
In fact, about 90 percent of your collagen is type I. That’s the strongest type because it’s made of fibers densely packed together. It’s a structural component of bones, skin, tendons, cartilage, teeth, and other connective tissue. Type I collagen is stronger than steel—on a gram-for-gram basis. And can stretch—a lot, without breaking.
Collagen has a unique triple helix structure, which gives it exceptional strength. This structure consists of three polypeptide chains wound together in a tight, rope-like configuration, making collagen incredibly resilient and resistant to stretching.
Collagen contains an amino acid called hydroxyproline, which is not commonly found in other proteins. Hydroxyproline is essential for stabilizing the triple helix structure of collagen, contributing to its stability and function.
The raw material for collagen peptides – as for gelatin – is collagen protein. Collagen peptides, however, are relatively small molecules with a molecular weight of less than 10,000 g/mol. The peptides comprise at least two and, at most, 100 amino acids. They are characterized by excellent cold-water solubility and even in highly concentrated solutions, they do not form a gel.
Source: Physiopedia
Collagen structure and stability
Collagen Structure, Synthesis, and Its Applications: A Systematic Review
Collagen Structure–Function Relationships from Solid-State NMR Spectroscopy
Collagens—structure, function, and biosynthesis
Collagen is quite impressive protein. Here are some amazing facts that you might want to know.
- The roots of the word “collagen” go back to the Greek word kólla, which means glue. And now all that talk about connections and adhesive effects starts to make a little bit more sense.
- Saying collagen is found throughout your body is kind of an understatement. It’s a structural element of bones, muscles, tendons, and ligaments. Collagen and skin are always talked about together because it’s a major component of your largest organ. But that’s just the start. Collagen is also found in:
- blood vessels
- the cornea of your eye
- teeth
- cartilage
- discs between your vertebrae
- the digestive tract
- The fibrous nature and strength of collagen make it an ideal protective casing for your kidneys and other organs.
- It also helps connect cells all over your body to each other. So, it’s large scale—bones, ligaments, and organs—all the way down to the cellular level.
- Collagen is used to create strings for musical instruments.
The Role of Collagen in Longevity
Collagen is a type of protein commonly associated with beauty products and firm, youthful-looking skin. But recently, collagen has expanded beyond the beauty and skin health category and now has rapidly entered other markets, including sports nutrition, bone and joint health, and digestive health.
It is a structural protein that allows for the cohesion, elasticity and regeneration of connective tissues, including skin, cartilage, ligaments and bones. Collagen is also uniquely positioned to meet the demand for healthy aging,which continues to drive interest in supplements for skin, joint, and bone health.
In the pursuit of longevity, collagen stands out as a powerful ally in maintaining a youthful and vibrant life. Its diverse roles in supporting skin health, joint function, bone strength, muscle mass, and tissue repair make it an essential protein for overall well-being. Whether through dietary choices or collagen supplementation, embracing the benefits of collagen may contribute to a longer, healthier, and more fulfilling life. As with any health-related decision, it is essential to consult with a healthcare professional to create a personalized plan that aligns with your unique needs and goals. Remember, embracing collagen for longevity might just be the secret to unlocking the fountain of youth within you.
Skin Health and Youthful Appearance
Collagen plays a crucial role in maintaining skin elasticity and firmness. As we age, collagen production declines, leading to the formation of wrinkles, sagging skin, and fine lines. By supplementing collagen through dietary sources or supplementation, it is possible to support skin health and restore a youthful complexion, contributing to a more vibrant appearance.
Joint Health and Mobility
Collagen is a vital component of cartilage, the flexible tissue that cushions our joints. With age, joint tissues may deteriorate, leading to conditions like osteoarthritis. Collagen supplementation has shown promise in promoting joint health, reducing joint pain, and improving mobility, which is essential for an active and independent lifestyle as we age.
Bone Strength and Fracture Prevention
Collagen provides the framework for mineralization in bones, imparting them with strength and resilience. A decline in collagen levels can weaken bones and increase the risk of fractures. Consuming collagen-rich foods or supplements may help support bone health and prevent age-related bone loss.
Muscle Mass and Strength
As we age, muscle mass tends to decrease, leading to reduced strength and mobility. Collagen is vital in maintaining muscle structure and function. Including collagen in one’s diet or supplement regimen may aid in preserving muscle mass and promoting an active lifestyle.
Tissue Repair and Regeneration
Collagen’s regenerative properties are essential for the body’s healing processes. Whether it’s repairing damaged skin, mending tendons, or recovering from injuries, collagen provides the structural scaffold necessary for efficient tissue repair, potentially enhancing recovery and overall longevity.
Collagen depletion with age
As we age, the production of collagen in the body naturally decreases, leading to wrinkles, sagging skin, and reduced joint flexibility. It happens due to a combination of intrinsic and extrinsic factors.
After the age of 20, the dermis layer produces 1% less collagen each year. In our twenties, the skin’s exfoliation process also decreases by 28%, which means our dead skin cells stick together for longer periods of time.
Natural Aging Process
As part of the natural aging process, our body’s ability to produce collagen gradually decreases over time. This decline starts in our mid-20s and becomes more noticeable in our 30s and beyond. This age-related decrease in collagen production is a normal physiological change that affects everyone.
Decreased Cellular Activity
Fibroblasts, the cells responsible for collagen synthesis, become less active as we age. These cells are essential for the production and maintenance of collagen fibers in the skin and other connective tissues. Reduced cellular activity leads to slower collagen turnover and diminished production.
Decline in Hormones
Hormonal changes associated with aging, such as decreased estrogen levels in women during menopause and declining growth hormone production, can negatively impact collagen synthesis. Estrogen, for instance, is known to play a role in maintaining skin thickness and collagen content.
Increased Collagen Breakdown
As collagen synthesis decreases, the rate of collagen breakdown may remain relatively constant or even increase with age. This imbalance between collagen production and breakdown results in an overall reduction in collagen content within tissues.
Accumulated Damage
Over time, our skin and other tissues accumulate damage from various environmental factors, such as exposure to ultraviolet (UV) radiation, pollution, and oxidative stress. This damage can affect the structure and function of collagen, making it less resilient and more prone to degradation.
Lifestyle Factors
Unhealthy lifestyle habits, such as smoking, excessive alcohol consumption, and a poor diet lacking essential nutrients, can further contribute to collagen degradation and hinder its synthesis.
Genetic Predisposition
Genetic factors can also influence the rate of collagen production and degradation. Some individuals may naturally have a more efficient collagen synthesis process, while others might be more prone to collagen breakdown due to genetic variations.
The consequences of decreased collagen production can be seen in the form of wrinkles, sagging skin, joint stiffness, and weakened bones, among other age-related changes. However, understanding the factors that contribute to decreased collagen synthesis can help us adopt preventive measures to support collagen levels and overall skin and tissue health as we age.
To maintain healthy collagen levels, it’s essential to lead a balanced lifestyle that includes a nutritious diet rich in vitamins and minerals essential for collagen synthesis (such as vitamin C, proline, and lysine), protect the skin from excessive UV exposure, and avoid harmful habits that accelerate collagen breakdown. Additionally, collagen supplementation has gained popularity as a potential strategy to support collagen levels in the body, though its effectiveness may vary depending on individual needs and circumstances.
Decreased Collagen Production in Chronologically Aged Skin
Age-dependent regulation of cell-mediated collagen turnover
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How to increase collagen production in the body?
Increasing collagen production in the body can be achieved by adopting a holistic approach to your diet, skincare, and lifestyle habits. By doing that, you can support collagen synthesis and promote overall skin and tissue health for a more radiant and youthful appearance.
Hydration
Staying hydrated is vital for overall skin health and collagen production. Drink plenty of water throughout the day to keep your skin moisturized and support collagen synthesis.
Consume Collagen-Rich Foods
While dietary collagen doesn’t directly increase collagen levels, consuming collagen-rich foods can provide essential amino acids that support collagen synthesis. Include foods like bone broth, chicken skin, fish, and egg whites in your diet to supply the body with building blocks for collagen production. And… Since collagen is a protein, consuming an adequate amount of overall dietary protein is also essential to support collagen synthesis. Include lean meats, fish, poultry, dairy products, legumes, nuts, and seeds in your meals.
Keep in mind that antioxidants help neutralize free radicals that can damage collagen and other skin components. Thus, be sure to consume foods rich in antioxidants as well, such as berries, dark leafy greens, and green tea.
Avoid Excessive Sugar and Processed Foods
High sugar intake can lead to a process called glycation, where sugar molecules bind to proteins like collagen, causing them to become stiff and less functional. Minimize your consumption of sugary and processed foods to protect collagen from glycation-related damage.
Protect Your Skin from UV Exposure
UV radiation from the sun can damage collagen fibers and accelerate skin aging. Always use sunscreen, wear protective clothing, and limit sun exposure, especially during peak hours.
Quit Smoking
Smoking negatively affects collagen synthesis and contributes to premature aging of the skin. Quitting smoking can help improve collagen production and overall skin health.
Vitamin C Intake
Vitamin C is a crucial co-factor in collagen synthesis. It helps convert proline and lysine (amino acids) into collagen. Incorporate vitamin C-rich foods like citrus fruits, strawberries, kiwi, bell peppers, and leafy greens into your diet.
Use Retinoids and Vitamin A
Topical retinoids and products containing vitamin A derivatives can stimulate collagen production and help reduce the appearance of wrinkles and fine lines.
Collagen Supplements
Collagen supplementation has gained significant popularity as a potential strategy for promoting longevity and overall well-being. Its supplements are designed to replenish and support collagen levels, addressing these issues and potentially contributing to a longer, healthier life.
Collagen supplements, available in various forms like powders, capsules, and liquids, have become popular for supporting collagen levels. Look for high-quality supplements from reputable brands, and consult with a healthcare professional to determine the right type and dosage for your needs.
- Collagen powder is one of the most popular and versatile forms of collagen supplementation. It is typically derived from bovine, marine, or porcine sources. Collagen powder can be easily mixed with water, juice, smoothies, or other beverages. It is also a convenient option for incorporating collagen into recipes like soups, stews, and baked goods.
- Collagen supplements are also available in capsule or tablet form. This method offers a simple and straightforward way to take collagen without any taste or mixing required. Capsules and tablets are also convenient for those who are always on the go or prefer a more discreet way of supplementation.
- Some collagen supplements come in liquid form, often in pre-measured doses or single-serving vials. Liquid collagen may be consumed directly or mixed with water or other beverages for easier consumption.
- Collagen gummies are a more enjoyable and flavorful option for those who dislike the taste of collagen powder or capsules. These gummies often come in various flavors and provide a tasty way to supplement collagen.
- While not a traditional method of collagen supplementation, topical collagen creams and lotions have become popular in the beauty industry. These products may contain collagen peptides or other ingredients that claim to support collagen production when applied to the skin. However, it’s essential to note that collagen molecules are too large to effectively penetrate the skin’s surface, so the benefits of topical collagen products may be limited compared to internal supplementation.
When choosing a collagen supplement, consider the following factors:
- Collagen Type: Look for supplements that provide the collagen type most relevant to your goals. For skin health, Type I collagen is typically preferred, while Type II collagen is beneficial for joint support.
- Source: Collagen can be sourced from bovine, marine, or porcine origins. Select a source that aligns with your dietary preferences and any potential allergens.
- Purity and Quality: Opt for supplements from reputable brands that undergo rigorous testing to ensure purity and quality.
- Dosage: Follow the recommended dosage instructions provided by the manufacturer or as advised by a healthcare professional.
- Additional Ingredients: Some collagen supplements may include other beneficial ingredients like vitamins, minerals, or antioxidants that enhance their efficacy.
Before starting collagen supplementation, it’s always a good idea to consult with a healthcare professional, especially if you have any pre-existing health conditions or concerns. They can help determine the appropriate type and dosage of collagen supplementation based on your individual needs and goals.
Best collagen supplements for longevity
While there is no single definitive answer to which collagen supplements are the best for longevity, some of the sources suggest that collagen supplements, in general, can aid in slowing down the aging process and improve overall health.
Nevertheless, there are several collagen supplements available in the market that claim to promote longevity. Here is the list of the best collagen supplements for longevity, according to customer reviews.
- Vital Proteins Collagen Peptides: This is considered the best overall collagen supplement for longevity. It is made from grass-fed, pasture-raised bovine hides and is free from hormones and artificial sweeteners.
- Ancient Nutrition Multi Collagen Protein: This is considered the best versatile collagen supplement for longevity. It is made from a blend of bovine, chicken, fish, and eggshell collagen and contains five different types of collagen.
- Youtheory Collagen with Vitamin C: This is considered the best collagen supplement with vitamin C for longevity. It contains hydrolyzed collagen, vitamin C, and amino acids that help to support healthy skin, hair, nails, and joints.
- Reserveage’s Pro-Longevity Factors blend: This is a collagen supplement that contains hyaluronic acid and a blend of antioxidants that help to promote longevity.
- Bubs Naturals Collagen Peptides: This is a simple, unflavored collagen powder that is a great choice for those looking to boost their protein intake. It is made from grass-fed, pasture-raised bovine hides and is free from hormones and artificial sweeteners.
- Aura Inner Beauty Marine Collagen: This is considered the best liquid collagen supplement for longevity. It is made from sustainably sourced marine collagen and is free from artificial flavors and sweeteners.
- Manna Liposomal Collagen Peptides: This is considered the best liposomal liquid collagen supplement for longevity. It is made from hydrolyzed collagen peptides and is designed for better absorption.
It is important to note that collagen supplements may offer other health effects, but there is not enough research to support these claims. It is always best to speak with a healthcare provider before starting any new supplement regimen.
Vital Proteins Collagen Peptides
Youtheory Collagen with Vitamin C
Ancient Nutrition, Multi Collagen Protein Powder
Agent Nateur Holi (Mane) Supplements
Aura Inner Beauty Marine Collagen
Manna Liposomal Collagen Peptides
Collagen Banking
It’s not actually what it sounds like. Collagen banking isn’t removing collagen from your body to save for later use. Instead, collagen banking refers to the idea of boosting collagen production now (in your 20s and early 30s) so your body will have more of it later – when your skin begins to show signs of aging.
It’s a good idea to start collagen-stimulating treatments in your 20s to mitigate future collagen loss as your body starts losing more collagen during the late 20s. You want to create the strongest skin foundation possible while your skin cells are still functioning optimally. The sooner this process starts the less damage there is that has to be undone and the more these treatments can work toward building and maintaining collagen.
Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics
Collagen supplementation in skin and orthopedic diseases: A review of the literature
Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge
Biomineralization of Collagen-Based Materials for Hard Tissue Repair
The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review
Advanced application of collagen-based biomaterials in tissue repair and restoration
Collagen Myths and Facts: Separating Truth from Fiction
Myth #1: Collagen Supplements Can Reverse Wrinkles Overnight
Fact: While collagen supplements have shown promise in promoting skin health, the claim that they can erase wrinkles overnight is a myth. Collagen works by improving skin elasticity and moisture retention over time. Consistent use of high-quality collagen supplements, along with a healthy skincare routine, may gradually reduce the appearance of fine lines and wrinkles, but it’s no magical instant fix.
Myth #2: Collagen is Only Beneficial for Skin Health
Fact: Although collagen is renowned for its positive effects on the skin, its benefits extend far beyond the beauty realm. Collagen plays a crucial role in supporting joint function, bone strength, muscle mass, and tissue repair. Additionally, collagen is a significant component of blood vessels, contributing to cardiovascular health. Embracing collagen can lead to overall well-being, not just a glowing complexion.
Myth #3: Collagen from Any Source is the Same
Fact: Collagen is available from various sources, including bovine (cow), marine (fish), and porcine (pig). Each type of collagen may have specific characteristics and benefits. For instance, marine collagen is known for its small particle size, which may enhance absorption, while bovine collagen is rich in Type I collagen, beneficial for skin, bones, and tendons. Choosing the right collagen source depends on individual preferences and needs.
Myth #4: Consuming Collagen-Rich Foods Will Boost Collagen Levels Directly
Fact: Collagen-rich foods like bone broth, chicken skin, and fish scales do contain collagen, but it doesn’t necessarily translate into a direct increase in collagen levels in our bodies. When we consume collagen-rich foods, our digestive system breaks down the protein into its amino acid components. These amino acids are then used as building blocks to support various bodily functions, including collagen synthesis. So, while collagen-rich foods are nutritious, their impact on collagen levels is indirect.
Myth #5: Topical Collagen Skincare Products Are Highly Effective
Fact: Applying collagen topically may provide temporary hydration and a plumping effect, but it cannot replace the collagen within our skin. Collagen molecules are too large to penetrate the skin’s surface effectively. Instead, look for skincare products that stimulate collagen production, like those containing vitamin C, retinol, and peptides, which can support the skin’s natural collagen synthesis.
Myth #6: Collagen is Harmless, and You Can’t Overdose on It
Fact: Collagen is generally safe for consumption and has a low risk of side effects when taken in appropriate doses. However, excessive collagen intake may lead to digestive discomfort, such as bloating or diarrhea. It’s crucial to follow the recommended dosage guidelines provided by reputable manufacturers or consult a healthcare professional for personalized advice.
Recipes to Help Boost Your Collagen
Chicken & Broccoli with Herb Butter Sauce
3-Ingredient Goat Cheese Pasta with Broccoli
Blueberry Almond Chia Pudding
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In our upcoming posts, we will publish new information on the supplements, their delivery methods, benefits, and many more.
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