Collagen is a protein. In fact, collagen is the most abundant protein in the body, making up 30% of the body’s proteins. Its responsibility is to hold everything together, literally and is found in the bones, muscles, tendons, skin, hair, and nails. It provides structural support and elasticity and is vital for cell renewal, cartilage, and bones.

So, why do we care about it so much? In layman’s terms? It’ll keep you looking young on the outside and feeling young on the inside. We like the sound of that! Collagen is the key to smooth, young-looking skin and healthy joints.

How Many Types of Collagen Are There?

You may not have known this, but there are three types of collagen: Types 1, 2, and 3. Many people ask us, “Which types do you take together? Can you take all three at the same time? What does each type do?” Great questions!

Types 1, 2 & 3 

According to Vital Proteins, “all types of collagen will benefit your hair, skin, nails, bones, and joints, primarily because all collagen types are made up of beneficial amino acids.” However, you’ll typically see types 1 + 3 packaged together in one bottle, focusing on your skin, bones, hair, and nails. Types 1 and 3 make up 90% of the collagen in your body, can minimize wrinkles, improve skin elasticity, support bones, correct damaged nail beds, thicken fine hair and improve your body’s circulation. Typically, when you see supplements, what you’ll see is types 1+3.

Type 2 collagen, on the other hand, supports your joint/cartilage health and function. Type 2 benefits the fluids and functions in your cartilage and joints. It helps reduce popping knees and helps support your jaw, back, and joints. A lot of people don’t realize that joint pain, popping knees, and weakened cartilage is a result of lacking type 2 collagen, and assume it is an unavoidable part of the aging process. Well, it isn’t, and you can fight back with a Type 2 collagen supplement!

What Causes Collagen Production To Slow Down?

Even though it is naturally occurring in the human body, it’s essential to supplement it as we age because collagen production slows down significantly as we get older. Actually, after age 30, collagen production begins to decline significantly. By age 45, collagen production decreases 25%, and by age 60 it decreases by more than 50%.  As our body’s collagen production slows down, we begin to notice saggy, aging skin, fine lines, wrinkles, and weakened joint cartilage.

Aging is the #1 cause of diminished collagen production. Even though you can’t stop the aging process altogether, there ARE things that damage your level of collagen production that you’re totally able to control! Avoiding the following things will keep your collagen production levels higher:

• Smoking
• Eating too much sugar
• Overexposure to sunlight (say NO to the tanning bed!).
• Stress
• Poor Diet
• Poor gut health  

Can I Boost My Collagen Production?

Yes, there IS a bright side! You can stimulate your body’s natural collagen production to help keep these aging side effects at bay. There are nutritional, procedural, and supplemental methods to promote collagen production.

Nutritional Ways to Boost Collagen Production

As we always say at Get Healthy U: Nutrition before supplements! There are certain nutrients (that you may not know much about yet) found in common, delicious foods that promote collagen production.

• Proline (an amino acid found in meat, cheese, soy, cabbage, and eggs)
• Copper (found in fish, red meat, and nuts)
• Vitamin A (found in meat and beta-carotenes like sweet potatoes)
• Vitamin C (found in oranges, leafy greens, red and green veggies)
• Anthocyanidins (found in berries, and cherries)

Procedural Ways To Boost Collagen Production

There are also external things you can do to control your collagen production! There are both procedures and products (typically prescribed by a dermatologist) that can help, too.

• Laser Therapy- Laser treatments are a great, non-surgical way to stimulate collagen production and use laser and light energy to reduce the appearance of fine lines and skin elasticity.
• Retinoic Acid (Vitamin A)- This member of the retinoid family helps kick cells into gear and promotes cell production in the skin, and stimulates both collagen and elastin production.
• Skin Fillers- Collagen injections are a common cosmetic procedure that helps remove fine lines and wrinkles from the face and can help with scarring from acne.

Supplemental:

• Drinks: For a long time, collagen drinks have existed and promised to make your skin, hair and nails look better than ever, but experts have doubted this claim because they thought it was unlikely that the body would actually absorb the collagen. Recently, however, the results have been considerably more promising. Many studies have cited women who consumed collagen drinks showed significant improvement in the thickness and elasticity of their skin!
• Collagen Supplements: These supplements have been around forever. Now you don’t just see them in the aisles of specialty vitamin stores but in your local drugstores! But do they work? There was a large study in early 2014 conducted by the University of Kiel’s Department of Dermatology that showed 65% of women had significantly elevated levels of collagen and reduction in wrinkles after 8 weeks of taking a collagen supplement.

What’s The Difference Between Collagen & Whey Protein?

It’s a question we get asked often and what is really comes down to is the difference between the amino acid profile. Take a look at the examples below (remember that 1,000mg is the same as 1 gram).

So, looking at Vital Proteins Collagen, you can see that it contains a high value of glutamic acid (2.2 grams), hydroxyproline (2 grams), and proline (2 grams). These particular amino acids primarily benefit your hair, skin, and nails.

On the flip side, Garden of Life Whey Protein contains a high value of isoleucine (1.33 grams), leucine (2.24 grams), and valine (1.14 grams) which are really good for muscle recovery.

Collagen also, contains only 8 out of the 9 essential amino acids, whereas whey has all the essential amino acids

Thus, you can see that they both have incredible benefits; they just focus on slightly different objectives. And yes, you can take both on the same day!

Vegan Collagen

You might be wondering what to do if you are vegan or follow a plant-based diet. Is there vegan collagen? While true vegan collagen doesn’t exist, there are many plants with collagen-boosting superpowers. Though collagen by its nature is animal-based, there are many collagen-like options for vegans and those following a plant-based lifestyle.

Plants have the amazing ability to amplify our body’s own natural collagen production, which is why we always advocate eating your fruits and veggies daily. Plants, herbs, flowers, and even algae have the ingredients to improve your natural production of collagen, improve your hair and skin, and even nourish your connective tissues.

Plant-Based and Vegan Collagen Supplements

It’s always best to try to boost your collagen naturally through whole foods. Some of the most effective plant-based collagen-boosting herbs and foods are:

• Guavas
• Cantaloupe
• Berries
• Broccoli
• Kale 
• Kiwi
• Brussels Sprouts
• Bell peppers

There are so many supplements on the market, it can be completely overwhelming. The most important thing to look for when choosing a vegan collagen supplement or powder is plant-based ingredients that promote collagen production. These are some vegan collagen options we recommend.

Vegan Collagen Builder

When looking to use vegan collagen options, make sure to look for no added sugars and a little extra Vitamin C.

Vitamin C is a powerhouse of anti-aging benefits and has been shown to encourage collagen production. So when seeking vegan collagen options, look for Vitamin C as a dominant ingredient.

This Purity Vegan Collagen Builder promotes healthy skin, hair, and nails with Biotin, Lutein, and an array of antioxidants.

Vegan Collagen Powder

Having your collagen in powder form is convenient and has its benefits. This vegan powder is a great source of Vitamin C, bamboo extract, and other plant collagen boosters.

This highly rated Rae Vegan Collagen Boost powder supports natural collagen production for healthy hair, skin and nails! Mix it up with 8 oz of water or your favorite milk (Coconut milk, rice milk, almond milk, or oat milk); it’s that easy to mix up and drink on the go!

Ab Exercise FAQs

Summary: Expert Suggestions On Collagen

“In my mid 40’s my skin started changing and I had no idea what was going on.  My current skin care regime wouldn’t help.  I was getting white pustules and bumps on my skin.  I read about taking Collagen type 1 + 3 and thought – why not?  I started and literally my skin cleared over night.  I started with the recommended 6 pills a day and after 6 months went down to 3 pills a day .  I also take the Hylauronic acid with it – it’s an accelerator and has worked for me.  I take the Type 2 collagen for my joints also.” – Chris Freytag

I take the NeoCell collagen supplement in pill form, because that’s what is easiest for me. Some people find the pills a bit too big to take, so I suggest getting a pill cutter or using the powder instead. When I do use powder, I put Vital Proteins Collagen Powder in my morning smoothie.

Another tip is to pair your collagen with Hyaluronic Acid. Hyaluronic Acid is an accelerator and helps hasten the effects of any supplement you may be taking. I take the NeoCell pills with Hyaluronic Acid and has seen great results! Give it a try, and let me know about your experience!