Is collagen worth the buzz? Absolutely! Before I dive into how you can add collagen to your routine, let me explain what it is, the types of collagen, its role, and why it matters. Consider this your basic guide to collagen! If you’re already familiar with it, feel free to skip ahead to the section on incorporating collagen into your day.
### What is collagen?
Collagen is like the glue that holds our bodies together, and it’s the most common protein we have. It actually makes up about 30% of the body’s total protein content. Remarkably, 90% of the dry weight of the dermis (the inner skin layer) is collagen, hence the nickname “scaffolding” of the skin. People have been consuming collagen for ages, especially through bone broth.
### What are the different types of collagen?
There are 29 distinct types, but most (80-90%) are type I, II, or III, with type I being the most prevalent. About 80% of the collagen in the skin is Type I, which is also found in fish and bovine collagen, while bovine contains some Type III as well. Sun damage can lead to a loss of type I collagen, affecting the skin’s structure and strength. Type III collagen is found in blood vessels. Unfortunately, as we age, our collagen breaks down faster and we produce less of it, which starts happening in our twenties.
### What can collagen do?
Collagen has been extensively researched, which is why adding it to smoothies, teas, or even snacks is so popular now. If anyone questions its value, you can share this post with them. The right amount of hydrolyzed collagen—about 7-10 grams—has proven benefits. Hydrolyzed collagen, also known as collagen peptides, is the form you want since it’s easy for the body to absorb.
### How to incorporate collagen into your routine
Remember, no single supplement can be a magic fix for health or youth. A well-rounded approach—eating well, exercising, and practicing mindfulness—is key. Feel free to leave any questions you have below!
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**Responses to Your Comments:**
1. **To the Vegetarian Who Eats Fish:** While vegan sources don’t provide collagen, you can get similar benefits through a balanced diet that supports the body’s natural collagen production. Marine collagen might be an option if you’re comfortable with fish.
2. **On Marine Collagen:** If you notice a taste, consider mixing it into a more flavorful drink like tea or a smoothie. Capsules might not be as effective because they usually don’t contain the 7-10g research suggests for benefits.
3. **Regarding Vegan Collagen Products:** Unfortunately, no true vegan collagen exists due to its animal origin. However, certain plant-based nutrients can help the body support its own collagen production.
4. **For Excessive Collagen Intake:** Stick to the recommended 7-10 grams daily. Adding it to multiple drinks might mean you’re exceeding necessary amounts.
5. **For Vegetarians and Vegans Concerned About Collagen:** While direct vegan collagen doesn’t exist, consuming foods that support collagen production or opting for marine collagen could be alternatives.
Finally, everyone can benefit from collagen, but most research focuses on women due to marketing trends. Regardless, collagen peptides are absorbed by the body and benefit various tissues, including skin.
