Lately you can find a wide range of collagen types, both hydrolyzed and non-hydrolyzed, but do you know what the difference is? We anticipate that it is a very important difference and it has to do with how your body takes advantage of this protein and where.
What is collagen?
It is a protein present in the bones, cartilage, joints and organs of the human being that is synthesized by the cells of the connective tissue. Its functions are to give structure, form and resistance to the organism.
It is also the most abundant protein in vertebrates: 25% of the total proteins that form fibers that give connective tissues their structure and strength.
types of collagen
There are more than 20 families of collagen, the most abundant in humans is type I2 collagen.
TYPE I: It is found mainly in the bones, cornea, dermis and tendons. It gives the tissues elasticity and resistance.
TYPE II: Present in the cartilage, in some structures of the embryos and in the vitreous humor of the eye. It gives these tissues resistance to intermittent pressure.
TYPE III: It is in the tissues of the muscles, veins and skin. It acts as a support for the organs that have the ability to expand and contract.
TYPE IV: Found mainly on the skin. Its function is to give it support and the ability to filter different substances.
TYPE V: Present mainly in the organs and tissues located inside the body, it gives resistance to the tissues.
In what foods can you consume collagen naturally
Foods with more collagen are of animal origin, such as bone broths, pig and chicken legs, beef, especially marrow, fish and jellies.
It is also possible to consume collagen through supplementation. And in this case, the most important thing is to know what you need to consume collagen for and here is the real challenge, choosing the most suitable for your needs.
You should also know that, given the large number of collagens on the market, the Consumer Magazine of May 2022 does a study on the quality of a large number of brands and is even going to eliminate some from the market for not complying with regulations.
What type of collagen should you take for each need?
Hydrolyzed type 1: Improve the health of your skin, nails and hair
As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles. Several studies have shown that type 1 hydrolyzed collagen peptides can help delay skin aging by reducing wrinkles and dryness.
Its effectiveness is due to the fact that the supplements have the ability to stimulate your body to produce collagen, elastin and fibrillin on its own.
This is the most common collagen on any shelf, so it will be easy for you to find it. We recommend this month’s article from the Consumer Magazine to be able to choose the best.
Non-hydrolyzed type 2: helps relieve joint pain
This type of collagen helps maintain cartilage integrity. As the amount of collagen in your body decreases as you age, your risk of developing degenerative joint disorders such as osteoarthritis increases.
Some researchers have even suggested that supplemental collagen might build up in cartilage and stimulate your tissues to produce collagen, they also suggest that this may help you have less inflammation and better support your joints, which will reduce pain.
If you want to try taking a collagen supplement for its possible pain-relieving effects, studies suggest you should start with a dose of 8 to 12 grams daily. This type of collagen is less prevalent on the shelves.
Hydrolyzed collagen type 3: May prevent bone loss
This type of collagen is present in loose connective tissue, striated muscles, blood vessels, and skin and is very similar to type 1. It provides resistance to tissues that undergo periodic accordion movements.
As the collagen in your body deteriorates with age, bone mass is also affected. This can lead to diseases such as osteoporosis, which is characterized by low bone density and has been linked to an increased risk of fractures.
Type 3 collagen may have certain effects in the body that help inhibit bone breakdown that leads to osteoporosis, helping to increase up to 7% in mineral density.
Although there are other types of collagen, these three are the ones that have been synthesized and are found in food supplements.
Other probable benefits of collagen in all its types
- Could increase muscle mass: Some studies suggest that collagen supplements help increase muscle mass in people with sarcopenia, a loss of muscle mass that occurs with age.
- Promotes Heart Health: Collagen gives structure to arteries, the blood vessels that carry blood from the heart to the rest of the body. If there is not enough collagen, the arteries can become weak and brittle.
- Gut health: While there is no scientific evidence to support this claim, collagen is also believed to help with intestinal permeability or hyperpermeable gut syndrome.