After this period, collagen type I production gradually decreases.
This is the reason why skin sagging, wrinkles, and thinning of hair can be observed.
If you wonder where you can get type I collagen, you can consider beef, bone broth, and egg shells. Take note that marine collagen is also suitable if you wish to take supplements instead.
Moreover, if you are a health enthusiast and you frequent the gym, you should always have enough type I collagen in your body. Remember, type I collagen is associated with fracture healing.
Consistent with a study from Turkey, type I collagen is the most effective one in terms of bone healing.
This is because type I collagen can increase the levels of inflammatory cytokines in the body.
According to a study from France, marine collagen can stimulate the synthesis of natural collagen, and compared to other collagen supplements, marine collagen demonstrates higher absorption rates and bioavailability.
2) Type II Collagen
Another type of collagen includes type II collagen.
According to a study from California, type II collagen promotes joint health, immune function, and gut health. Generally, type II collagen can be found in the following:
Apart from these, type II collagen is also the structural component of the ear, nose, and bronchial tubes.
Take note that type II collagen is less packed than type I. In addition to this, studies about type II collagen are limited.
Generally, cartilage is the connective tissue that protects the ends of long bones at the joints. If you have weak joint cartilage, you might be at risk of osteoarthritis and other joint-related health issues.
If you wonder what foods are rich in type II collagen, you can consider collagen chicken and bone broth as well.
Moreover, take note that chicken collagen is also rich in hyaluronic acid.
Remember, this collagen type comes in chicken. If you have any allergies to this food, seek out medical consultation before taking collagen supplements that contain this collagen type.
3) Type III Collagen
Generally, type III collagen is the second most abundant in the body and it helps intestinal health, aids muscle structure, and promotes healthy blood clotting.
Additionally, type III collagen can be found in the following:
Structure of muscles
Type III collagen is designed to support healthy skin. It is also associated with bovine collagen.
To understand better, bovine collagen is mainly derived from the bones and skin of cows.
According to some experts, collagen supplements that contain type III collagen are used to help fight inflammation.
However, there are only specific areas in the body where this collagen acts effectively.
If you wonder what foods are rich in type III collagen, you might want to consider beef, bone broth, and fish.
4) Type V Collagen
Moving on, we also have this collagen type V in the body and this collagen is responsible for supporting neonatal development, enhancing eye health, and regulating collagen fibers.
Generally, type V collagen is mostly found in the placenta of an expecting mother and cornea.
According to a study from Japan, during pregnancy, this collagen is also responsible for forming cell membranes and making the uterus more rigid.
In the eyes, collagen type V is used to maximize the transition of light and support corneal stroma.
If you wonder where this collagen can be found, it is usually sourced in egg shells and multi collagen protein powder.
Take note that many collagen supplements contain this collagen.
Thus, you should know how to choose the best one especially if you have special health needs.
5) Type X Collagen
The last common type of collagen is type X. This collagen plays an important role in joints, bones, and connective tissues.
Like the other types, collagen X can also be found in chicken and egg shells.
Type X collagen is also known as the network-forming collagen, and, according to a study from Florida, this collagen found in egg shells can reduce joint discomfort and improve the appearance of crow’s feet and skin tone after 4 and 8 weeks, respectively.
Benefits of Collagen Supplements
The use of a collagen supplement offers many health benefits, and in this section, we will have a brief discussion about the beneficial effects a collagen supplement can offer.
1) Support skin health
The main use of a collagen supplement is to reduce skin aging and increase skin elasticity. When skin aging occurs, you start to experience wrinkles and sagging skin.
According to a study from the Journal of Drugs in Dermatology, the use of a collagen supplement for skin care can increase dermal collagen density, increase skin hydration, and speeds up wound healing without causing any side effects.
Interestingly, at a low dose, these effects can already be observed.
In this study, it was reported that consuming 10 grams of collagen per day can already offer pain relief.
3) Prevents bone loss
Collagen loss is associated with bone formation. If you do not have enough collagen in the body, you are most at risk of bone loss.
According to a study from France, human bones are mostly made of collagen, and as you age, your bone formation is reduced.
This is because you can experience reduced bone mineral density due to bone breakdown.
In another study from Austria, it was reported that having low mineral bone density can increase your risk of bone fracture.
Eventually, when you get bone injuries, your healing process is reduced.
If you are taking calcium supplements, you can try taking collagen together with these supplements to achieve better effects.
Remember, both of these two can effectively prevent bone breakdown.
4) Increase muscle mass
Collagen is also important in the development and maintenance of skeletal muscle.
This is the reason why patients with sarcopenia or muscle mass loss take collagen products to improve their symptoms and prevent premature muscle wasting.
Based on a study from Germany, participants who took 15 grams of collagen while exercising were able to increase their muscle mass and muscle strength within 12 weeks.
This means there is also a potential for collagen to promote healthy muscle growth.
For bodybuilders, it is natural to think that collagen protein can replace whey protein. However, this is not the case.
Although collagen protein offers beneficial effects on muscle mass, it does not give the optimum benefits whey protein can give.
5) Support heart health
Collagen is also found in arteries and this is the main reason why this protein can support cardiovascular health.
According to a study from Japan, collagen can make arteries more flexible and elastic, increase good cholesterol levels, and reduce the risk of atherosclerosis, or the build-up of fats in your arteries.
When you think of collagen, there is a broader concept you should consider.
Collagen comes in different types and each of these types is found in different parts of the body.
Moreover, each of these types also has different responsibilities.
Some types are for the joints, bones, and connective tissues while others are for the arteries, eyes, cell membranes, and placenta.
As you age, your body’s collagen stores decrease. Fortunately, the use of collagen products can help you out.
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