Collagen is all the rage these days. Whether it’s for skin health, strong hair and nails, or supporting gut health, everyone is taking collagen.
While our bodies produce collagen naturally, we can also obtain it from our diets (oxtail, bone broth, salmon skin, etc.) and even supplements (peptides).
Among the numerous collagen sources available, bone broth stands out as one of the most nutrient-rich options. Packed with collagen, amino acids, and various micronutrients essential for collagen synthesis, bone broth has garnered attention for its potential health benefits. If bone broth and collagen are not staples in your wellness routine, they should be.
The Four Types of Collagen
Collagen is our body’s primary structural protein, derived from fibroblasts, or specialized cells that play a crucial role in synthesizing connective tissue. This crucial protein forms the foundation of our joints, tendons, ligaments, and skin, and comes in four types, each with distinct functions and distributions throughout the body:
Type I collagen comprises approximately 90% of the body’s total collagen. It serves as a foundational component in various structures, including bones, tendons, skin, and other connective tissues, providing key strength and support.
Type II collagen is present within cartilage, the flexible tissue crucial for cushioning and protecting joints. Its presence ensures the integrity and functionality of these structures, facilitating smooth movement and flexibility.
Type III collagen often partners with Type I collagen in tissues such as skin, muscles, and blood vessels, contributing to their overall strength. This relationship between the two types enhances the structural integrity of these tissues, reinforcing their ability to withstand mechanical stress and maintain optimal function.
Type IV collagen stands apart from the rest by forming a distinct mesh-like structure. Its primary location within basement membranes highlights its critical role in providing structural support to epithelial cells. By anchoring these cells to underlying tissues, Type IV collagen helps maintain tissue organization and integrity, facilitating essential physiological processes such as filtration and exchange.
Vitamins and Nutrients Necessary for Collagen Production
While there are multiple types of collagen found in our bodies, there are key nutrients (or cofactors) that are necessary in the body’s ability to create collagen:
Vitamin C: Vitamin C acts as a crucial cofactor for the enzymes essential in the synthesis process. By facilitating the conversion of proline and lysine into hydroxyproline and hydroxylysine, vitamin C ensures the proper structure and stability of collagen molecules. Without sufficient vitamin C, collagen synthesis becomes impaired, leading to weakened connective tissues and compromised skin health.
Proline and Glycine: As crucial components of collagen synthesis, proline and glycine serve as the fundamental building blocks for collagen molecules. Proline contributes to the formation of collagen’s triple helix structure, while glycine provides flexibility and stability to the collagen fibers. Together, these amino acids play a critical role in ensuring the proper assembly and functionality of collagen in various tissues throughout the body.
Copper: Serving as a vital cofactor for the enzyme lysyl oxidase, copper plays a crucial role in the cross-linking of collagen and elastin fibers. This cross-linking process is essential for imparting strength and stability to collagen fibers, ensuring the integrity of connective tissues such as skin, tendons, and blood vessels. Without sufficient copper, collagen synthesis and maturation are compromised, leading to impaired tissue function.
Zinc: Zinc is intricately involved in multiple facets of collagen metabolism, playing essential roles in collagen synthesis and maturation. As a cofactor for various enzymes involved in these processes, zinc facilitates the proper assembly and cross-linking of collagen molecules, ensuring the structural integrity and functionality of connective tissues. Additionally, zinc helps regulate gene expression related to collagen synthesis, highlighting its indispensable role in maintaining optimal collagen production and tissue health.
Vitamin A: Vital for the maintenance of healthy skin, vitamin A is essential for collagen production and skin regeneration. By stimulating the production of fibroblasts, the cells responsible for synthesizing collagen, vitamin A promotes the formation of new collagen fibers, supporting skin elasticity and resilience. Vitamin A also plays a crucial role in regulating the synthesis and turnover of collagen, ensuring the continuous renewal and repair of skin tissue.
Silica: Playing a pivotal role in collagen formation, silica is involved in stabilizing the structure of collagen molecules and maintaining their integrity. By facilitating the cross-linking of collagen fibers, silica contributes to the strength, elasticity, and resilience of connective tissues. Additionally, silica aids in the absorption and utilization of other essential nutrients required for collagen synthesis, further supporting overall tissue health and function.
Sulfur: Sulfur-containing amino acids like cysteine are integral to the cross-linking of collagen fibers, a process crucial for enhancing the strength and stability of collagen-rich tissues. By forming disulfide bonds between collagen molecules, sulfur facilitates the formation of a robust collagen network, ensuring the structural integrity and resilience of connective tissues. Moreover, sulfur-containing compounds like methylsulfonylmethane (MSM) contribute to the synthesis and maintenance of collagen, supporting the overall health and function of various tissues throughout the body.
Consuming a balanced diet rich in these micronutrients is important for supporting collagen production and maintaining healthy connective tissues.
Damaged Collagen in the Body
Collagen, despite its crucial role in maintaining structural integrity, is not impervious to damage. Exposure to a pro-oxidative environment, marked by an abundance of free radicals, poses a significant threat to collagen molecules. These highly reactive molecules, generated as byproducts of metabolic processes or stemming from external sources like pollution and UV radiation, can wreak havoc on collagen structure and function.
When collagen encounters oxidative stress, free radicals initiate a cascade of reactions that lead to collagen degradation. This process disrupts the orderly arrangement of collagen fibers, compromising their strength and stability. Consequently, the body responds with an inflammatory reaction, mobilizing immune cells and biochemical mediators to repair the damaged tissue.
Essentially, while collagen is indispensable for supporting bodily structures, its vulnerability to oxidative damage highlights the need for proactive measures to safeguard its integrity. Embracing lifestyle practices that bolster collagen production and mitigate oxidative stress is paramount for preserving overall health and vitality.
This includes incorporating antioxidant-rich foods into the diet, such as fruits, vegetables, and nuts, which help neutralize free radicals and protect collagen from oxidative damage. Additionally, minimizing exposure to environmental pollutants and ultraviolet radiation can further shield collagen from harm, fostering a resilient and vibrant body. By prioritizing collagen health through holistic wellness strategies, individuals can enhance their vitality and fortify the foundation of their well-being.
The Benefits of Collagen
One of the primary benefits of collagen lies in its role as a structural protein. Collagen fibers form the framework of connective tissues throughout the body, including skin, bones, tendons, ligaments, and cartilage. This structural scaffolding not only provides strength and stability to tissues but also ensures their resilience against mechanical stress and wear.
Collagen is crucial for maintaining skin health and appearance. As we age, the natural production of collagen declines, leading to wrinkles, sagging, and loss of elasticity in the skin. By replenishing collagen levels, either through dietary sources or supplements, individuals can support skin hydration, firmness, and smoothness, promoting a youthful complexion and reducing the visible signs of aging.
Collagen also plays a vital role in supporting joint function and mobility. Cartilage, the flexible tissue that cushions and protects joints, is rich in collagen fibers. By providing structure and lubrication to joint surfaces, collagen helps reduce friction and minimize wear and tear, further promoting comfortable movement and flexibility. Supplementing with collagen may even help alleviate joint pain and stiffness associated with conditions like osteoarthritis, enhancing mobility and quality of life.
Beyond its structural functions, collagen contributes to overall metabolic health. Collagen peptides, the smaller components of collagen proteins, have been shown to support muscle growth and repair, making them a popular choice among athletes and fitness enthusiasts. Additionally, collagen may help regulate blood sugar levels and improve insulin sensitivity, potentially reducing the risk of metabolic disorders like diabetes.
Collagen is integral to supporting digestive health. The intestinal lining, composed of connective tissue rich in collagen, forms a barrier that regulates the absorption of nutrients and protects against harmful substances. Collagen supplementation may help strengthen the intestinal barrier, reducing the risk of leaky gut syndrome and digestive issues.
It even plays a role in promoting cardiovascular health. Collagen fibers provide structure and elasticity to blood vessels, helping maintain optimal blood flow and circulation. By supporting arterial integrity and flexibility, collagen may help reduce the risk of cardiovascular diseases such as hypertension and atherosclerosis.
In addition to its physical benefits, collagen has been associated with cognitive function and mood regulation. Collagen peptides contain amino acids like glycine, which have been shown to support neurotransmitter synthesis and neurotransmission in the brain. By promoting neurotransmitter balance, collagen may help improve cognitive performance, mood stability, and stress resilience.
Did you know that evidence suggests that supplemental collagen peptides stimulate fibroblasts (a type of cell which makes collagen) rather than directly incorporating into connective tissue? For this reason, it has been promoted for its ability to support and grow hair, skin, and nails.
When purchasing collagen, quality matters. I’ve tried a number of different collagen peptide products on the market until I landed on Further Foods. Further Foods Collagen is made from grass-fed and pasture-raised beef or wild-caught fish – both of which are free of antibiotics and hormones. They also contain no preservatives, additives, or filler ingredients.
Further Foods takes the extra test to extensively test their collagen peptides for heavy metals to ensure that they meet all regulatory standards. I love to add collagen to my coffee, matcha, smoothies, oatmeal, and even baked goods to support gut health and hair, skin, and nail growth! Use code DRTYLERJEAN at checkout for 18% off.
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The Role of Gelatin
Did you know that gelatin is a protein derived from collagen? When collagen is cooked, it undergoes a process called hydrolysis, breaking down into gelatin. This process yields a protein-rich substance with unique properties and potential medicinal benefits.
One of the main medicinal properties of gelatin is its ability to support connective tissue health. Gelatin contains essential amino acids like glycine, proline, and hydroxyproline, which are crucial for collagen synthesis and maintenance. By providing these building blocks, gelatin supports the repair and regeneration of connective tissues. This can be particularly beneficial for athletes or individuals with joint issues, as gelatin supplementation may help improve joint mobility, reduce pain, and support overall joint health.
Gelatin is known for its beneficial effects on the gut lining. The amino acids in gelatin, particularly glycine and glutamine, have been shown to support gut health by nourishing the cells lining the intestines and promoting the synthesis of mucin, a protective substance that helps maintain the integrity of the gut barrier. By strengthening the gut barrier, gelatin may help reduce intestinal permeability, also known as leaky gut, and alleviate symptoms associated with digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
It has even been found to have soothing properties that can help alleviate gastrointestinal discomfort and inflammation. Its ability to form a protective coating along the intestinal lining may help reduce irritation and promote healing of damaged tissues. This can be particularly beneficial for individuals with conditions like gastritis, acid reflux, or ulcerative colitis.
Collagen in Bone Broth
One of my favorite, nutrient-dense sources of collagen is bone broth. Bone broth is rich in glycosaminoglycan’s such as glucosamine, hyaluronic acid, and chondroitin sulfate, as well as amino acids such as glycine, glutamine, and proline, and is also a great source of easily absorbable minerals such as zinc, calcium, magnesium, and phosphorous. Many of these minerals are essential for our hormones and the production of calming neurotransmitters.
I am more of a fan of bone broth because of the abundance of nutrients it provides in addition to the collagen peptides. It is also how our ancestors would have consumed collagen from a nose to snout approach by cooking down the animal carcass. Bone broth was used by ancient cultures for immune support due to its rich bioavailability of nutrients. Chicken feet are even richer in glycosaminoglycans since they are made up of more of that cartilaginous connective tissue.
Proline, along with glycine, makes up more than half of the total amino acids in collagen. Glycine is also a constituent of glutathione, our master antioxidant in the body, and an essential player in detoxification pathways.
Glutamine is regenerative fuel for the enterocytes than line our gastrointestinal mucosal lining. Zinc carnosine, bovine colostrum, glycine, and aloe also have been elucidated in the literature to support the regeneration of the gut mucosa. Bone broth is commonly used as a tool to modulate the permeability of a “leaky gut” via restoration of the GAG layer and intestinal tight junctions.
When buying store bought bone broth, be on the lookout for watered down versions. Bone broth should be viscous! One of the best ways to test if your bone broth is the real deal is to refrigerate it. When refrigerated, bone broth should congeal and become semi-solid/liquid (and jiggle). The more dilute the bone broth, the less gelatin and glycosaminoglycans it contains.
While it is easy to make bone broth at home, there is one brand that stands out, and I trust when it comes to quality and integrity. FOND is committed to quality sourcing and has the cleanest ingredients on the market. Their bone broth is made by cooking down organic pasture-raised chicken bones and organic grass-fed beef bones over 18+ hours. What you get is liquid gold rich in gelatin, glycosaminoglycan’s, and easily absorbable amino acids. All of their bone broths are single serve and come in glass jars that are shelf stable, making them perfect for packing on the road. You read that right – no need for refrigeration and no preservatives either!
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Collagen, Bone Broth, and Leaky Gut Syndrome
Leaky gut, scientifically known as increased intestinal permeability, refers to a condition where the lining of the intestines becomes more porous than usual, allowing substances like toxins, undigested food particles, and bacteria to leak into the bloodstream. This leakage can trigger an immune response, leading to inflammation and potentially contributing to various health issues such as food sensitivities, autoimmune disorders, and digestive disturbances.
Bone broth is often hailed for its potential to support gut health and alleviate symptoms associated with leaky gut. Rich in nutrients like collagen, gelatin, and amino acids, bone broth is believed to help restore the integrity of the intestinal lining by replenishing the glycosaminoglycan layer and reinforcing tight junctions between intestinal cells. Collagen, in particular, is thought to play a crucial role in strengthening the gut barrier, promoting tissue repair, and reducing inflammation.
The amino acids present in bone broth, such as glutamine and glycine, have been shown to support gut health by nourishing the cells lining the intestines and promoting the synthesis of mucin, a protective substance that helps maintain the integrity of the gut barrier. The gelatin found in bone broth may even help soothe and protect the intestinal lining, reducing irritation and inflammation.
By incorporating bone broth into the diet, individuals may help support the health and function of their gut lining, potentially reducing intestinal permeability and mitigating symptoms associated with leaky gut syndrome. However, it’s essential to note that while bone broth can be a valuable component of a gut-healing protocol, it should be complemented by other dietary and lifestyle interventions, such as avoiding inflammatory foods, managing stress, and supporting a diverse microbiome through probiotics and fiber-rich foods.
My Simple Bone Broth Recipe
When making homemade bone broth, the quality of your ingredients is key. Remember to try to source organic produce and grass fed animal products in addition to always washing your produce!
Here’s how to make it at home:
- 1 lb chicken feet or 2 lbs grass-fed lamb or beef bones
- 2-3 Tbsp apple cider vinegar
- 1 Tbsp high quality sea salt
- Chopped aromatic veggies like celery, carrots, onion, and rosemary
- Cover with filtered water
- Add all ingredients into your Instant Pot for 120 minutes or in a pot on the stove top for 8-12 hours
- Once finished, filter through a sieve and serve with cilantro, turmeric, and ginger
While the above recipe is quite simple, you can tailor your bone broth to your liking. Some of my favorite additional add-ins are shiitake mushrooms, fennel, and even chamomile flowers.
It’s also important to remember that homemade bone broth can become a source of high histamines the longer it is stored in the fridge. Freeze what you don’t use!
Additional Collagen-Rich Food Sources
Collagen-rich foods are quite common, with oxtail, chicken wings/drumsticks, fish skin, and cooked animal carcasses being notable examples. Oxtail, renowned for its collagen content, offers tender meat alongside abundant connective tissues and joints. Chicken wings and drumsticks provide collagen through their skin and cartilage, making them valuable additions to the diet. Similarly, fish skin, often overlooked, is rich in collagen and omega-3 fatty acids. Cooking animal carcasses into broth extracts collagen from bones, cartilage, and connective tissues, creating a flavorful and nutrient-dense liquid. Incorporating these collagen sources into meals supports overall health, offering benefits for joint function, skin health, and gut health.
Things to Consider
Most collagen peptides on the market are derived from the hide of animals. If you have MCAS or histamine issues, collagen may not be your friend! You can email your favorite brand and ask where they derive their collagen peptides, as this should give you an idea as to whether or not your body can handle certain collagen supplementation.
In respect to bone broth, there is also the issue with heavy metals. Like humans, animals store heavy metals they are exposed to in their bones. Therefore, there is the potential for lead exposure in the context of excessive consumption. This is why sourcing matters – which I touched on above! Opt for organic, grass-fed/finished, pasture raised animal products whenever possible. You can also infuse cilantro and rosemary into your bone broth for their chelation-like benefits and high antioxidant profile.
