Biology 101:
Collagen is the most abundant protein in the body and is the main building block of the connective tissues found cartilage, tendons, skin, hair, blood vessels, intestinal lining, and even the cornea of the eye.
Notably, it is also the most fundamental element of bone.
Many types of collagens have been identified, but Type 1 is the most prevalent and is the type found in bone, tendons, and ligaments. It gives bone its characteristic flexible and shock-absorbent strength, as well as its remarkable adaptability.
How Is Collagen Made?
Throughout our lives, our bodies synthesize collagen and other proteins by combining various amino acids and other nutrients that we take in through food. However, this ability starts to decline over time. But aside from the inevitable effects of the passage of time on our bodies, the main reason we may not have ideal levels of collagen is inadequate nutrition. We simply can’t synthesize collagen without the necessary foundational elements.
Examples of Foods That Help Your Body Produce Collagen:
- Protein-rich foods: chicken, fish, beef, (especially tough cuts such as brisket), eggs, dairy products, plant-based proteins such as beans, lentils, whole grains, nuts and seeds
- Foods rich in vitamin C: citrus fruits, berries, bell peppers, broccoli, tomatoes, dark green leafy vegetables, others
- Foods rich in zinc: meats, shellfish (especially oysters), nuts (especially cashews, pumpkin seeds), peanuts, legumes, others
- Foods rich in copper: cashew nuts, sunflower seeds, dried apricots, shitake mushrooms, shellfish, dark chocolate, others
Please keep in mind that to access the nutrients from your food, your body must first break that food down. Eating foods that are collagen-rich doesn’t ‘give’ your body collagen. Rather, it provides the amino acids that are needed to synthesize collagen. Eating a varied, balanced diet is key!
Special Mention – Bone Broth: The slow cooking process for making bone broth draws the collagen out of beef, chicken, fish, and other animal bones. It has become popular over the last few years and can readily be found in most grocery stores. It can also be made at home.
Store-bought bone broth: Be aware that manufacturers can use the label “bone broth” if they’ve used bones during production, regardless of the amount of cooking time. A quality bone broth needs to be cooked with the bones for at least six hours. Also, when refrigerated, a high-quality bone broth will gelatinize to some extent – that’s how you know it contains collagen. I recommend only organic bone broth to (hopefully) avoid the pesticides, antibiotics, and other contaminants that the animal was exposed to.
Homemade bone broth: If interested, you can find my recipe at the end of this report.
Lifestyle Factors That Affect Collagen:
In addition to nutrient deficiencies, the following lifestyle factors can accelerate the decline of collagen production:
Excessive alcohol use
Smoking
Lack of exercise
Too much sun exposure
Exposure to environmental pollution
Making positive lifestyle changes can significantly impact your body’s collagen production.
Collagen Supplements:
Collagen supplements are components of collagen (amino acids) that have already been broken down into an absorbable form. They are generally made from connective tissue, bones, and other parts of cows, pigs, chicken and fish. There is no “vegan collagen” substitute. Plants do not produce collagen, but there are some supplements that contain certain vitamins, amino acids, and other ingredients used in building collagen.
Collagen peptides or hydrolyzed collagen are the most common forms and usually come in pill or powder form; the powder form can be mixed with food or beverages.
The evidence for the safety and effectiveness of collagen supplements is limited, and many studies have been funded by the supplement industry, which of course raises the concern of bias. They can contain toxins and heavy metals that could be harmful. As with all supplements, collagen is not regulated by the Food and Drug Administration, so the purity of their active ingredient is not guaranteed.
Interesting Research
There have been some intriguing studies suggesting that collagen peptide supplements are not only generally safe and well-tolerated but may also be osteoprotective. A 12-month study of 131 postmenopausal women with reduced bone mineral density showed that taking 5 grams of collagen peptides (Fortibone® by Gelita AG, which funded the study) versus placebo, resulted in “statistically significant” improvements in the bone density in the spine and femoral neck (1). Nevertheless, the researchers concluded that:
“…there is still insufficient knowledge about which type of collagen peptides (marine, porcine, bovine etc.) exerts the most favorable effect. Moreover, not all collagen peptides may have the same effects in different kind of diseases, and, finally, the manufacturing process could also have an influence on the biological and physiological properties of collagen peptides and thus, their effectiveness.”
In a follow-up study, researchers followed 23 women from the original group (2). There was no control group. This study reported that taking 5 grams of Fortibone® daily for 4 years improved the bone mineral density of the spine and neck by about 7%, (rather than an expected decline), and none of the subjects broke a bone during the 4-year study. Therefore, the results are consistent with the findings by the König researchers. The very small sample size in the follow-up study limits the strength of the findings, and larger, independent studies are needed to corroborate the findings.
FYI, according to ConsumerLab, (of which I am a member), Fortibone® is an ingredient in several products such as Osteo Boost Powder by Sparkle Wellness, and Osteo Collagen-Pep by OsteoNaturals.
What About Simply Eating Gelatin?
Gelatin is a protein product created by partially degrading collagen using heat. Cooking collagen helps isolate gelatin – gelatin only dissolves in hot water as you know if you ever prepared Jell-O.
Collagen and gelatin contain the same amino acid profile; however, their uses are different. Gelatin might have more practical uses such in cooking when making your own jellies or thickening sauces. While I have not tried this myself, some people even make their own collagen “gummies” using gelatin powder! (You can look for recipes online.) Gelatin may be digested a bit more easily compared to collagen which may cause bloating, heartburn, constipation, and other digestive issues.
Products such as Knox gelatin are food grade, standardized, and inexpensive. As with all collagen products, it is produced from animal or fish-based sources. This gelatin powder has no flavor of its own and contains no sugar, unlike many flavored gelatins which contain mostly sugar as well as artificial flavors and colors. According to the company website, a single tablespoon of Knox gelatin contains 6.4 grams of protein.
- König D, et al. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients 2018 Jan 16;10(1):97).
- Zdzieblik D, et al. Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. Journal of Bone Metabolism 2021 Aug;28(3):207-213.
Joanne’s Homemade Bone Broth
- Place 3 – 4 pounds of mixed beef bones (short ribs, neck bones, etc.) from organically and humanely raised animals in a large pot (or slow cooker).
- Add 1 sliced onion, 3-4 cut up carrots, 2 stalks of cut up celery, 3-4 cloves of garlic, 1 bay leaf, and some peppercorns. While not necessary, these additions add flavor and even greater nutritional value.
- Cover with water and add 2 tablespoons of apple cider vinegar. (The vinegar helps extract the nutrients from the bones).
- Cover and simmer for 24 hours. Watch it! You may need to add some water at some point.
- Remove from heat, discard the solids, cover and refrigerate.
- Makes about 2 quarts. Use within one week or freeze for up to 3 months.
