Collagen, the fountain of youth?

From Hollywood to elite athletes to fans of "Bulletproof" coffee, many people swear by the effectiveness of collagen. But what exactly is collagen, and why is it so popular?

Collagen is the most abundant protein in our bodies. It makes up the fibers of connective tissues (skin, tendons, muscles, ligaments), ensuring their flexibility and regeneration. It plays an important role in the formation and development of tissues, bones, cartilage, blood vessels, hair, nails and vital organs.

It gives our skin its elasticity, supports cell renewal and brings strength and shine to our hair. In short, collagen keeps us "young" by ensuring that our body's structure remains firmly in place.

Our body manufactures collagen from vitamin C and proteins obtained from our diet. With the help of these nutrients, our skin cells produce small molecules called procollagen. These molecules stick together to form fibrils, similar to small chains, which work to support the body's tissues. Without a varied diet, our body cannot produce this essential protein.

Unfortunately, collagen production declines with age. Production declines slowly in our twenties and is reduced by 1% per year in our forties. The toxins and free radicals to which our bodies are exposed on a daily basis deplete the essential elements needed to produce collagen fibers, and even lead to their destruction. Not to mention hormonal changes and a slowing metabolism.

Collagen deficiency not only leads to skin aging, but also :

• General weakness
• fatigue
• Muscle and joint pain

Muscles, tendons, cartilage and bones become more fragile, so the risk of injury increases; it could even be the cause of certain degenerative diseases.

To limit the loss of this youthful protein, it's important not to smoke, as nicotine destroys the muscle and joints. vitamin Cnecessary for collagen synthesis. We also recommend limiting alcohol, which dehydrates our skin cells, and avoiding prolonged exposure to the sun.

Adequate production requires a healthy, complete diet. An intake of foods rich in vitamin C (citrus fruits, green vegetables, berries) and even supplementation with this vitamin are necessary for collagen production. It's also important to consume good-quality protein and drink plenty of water to keep our cells hydrated and functional.

Homemade broths, made from boiled animal bones and cartilage (chicken, beef, bison, lamb, fish and pork, preferably organic), are an excellent source of this protein! For a little extra help, we can also supplement our diet with hyaluronic acid, which will encourage our body's production of collagen and help give our skin a youthful glow. 

Despite our best intentions, as we age, it becomes necessary to add a collagen supplement to our diet to ensure an adequate supply.

Here are some of the benefits of supplementation:

• Promotes our body's natural production of collagen
• Helps restore "aged" collagen to its original state
• Improves skin's appearance by revitalizing it and restoring its elasticity (bye bye wrinkles and cellulite!)
• Strengthens all body tissues and blood vessels
• Encourages hair growth
• Strengthens nails and teeth
• Increases bone density
• Contributes to the health of joints and reduces pain
• Helps develop and repair muscles (useful for athletes)
• Improves digestion
• Promotes weight loss, as it contributes to a healthy metabolism
• Supports the body's hormonal balance

There are several collagen supplements available on the market:

The collagen from bovine sources

• Contains both types of collagen present in the body (type 1 and 3)
• Tasteless and odorless
• Mixes easily with your favorite hot or cold drinks, smoothies and sauces
• Often less expensive
• Can be difficult to digest

Fish collagen

• Absorbed up to 1.5 times more efficiently, therefore more bioavailable
• Easy to digest
• Tasteless and odorless
• Excellent source for vegetarians

Bamboo silica

• Not from collagenbut contains a large amount of silica, which naturally increases collagen production
• Made from bamboo shoots (renewable source)
• Perfect for vegans
• High bioavailability

All that's left is to wish you rejuvenation!

References

Bakilan, F., Armagan, O., Ozgen, M. et al. (2016). Effects of Native Type II Collagen Treatment on Knee Osteoarthritis: A Randomized Controlled Trial. Eurasian J Med, 48(2), 95-101. doi: 10.5152/eurasianjmed.2015.15030

Boyera, N., Galey, I. and Bernard, B.A. (1998). Effects of vitamin C and its derivative on collagen synthesis and cross-linking by normal human fibroblasts. International Journal of Cosmetic Science20(3), 151-158. doi: 10.1046/j.1467-2494.1998.171747.x

Clark, K. L., Sebastianelli, W., Flechsenhar, K. R. et al. (2008). 24-week study on the use of collagen hydrolysate as a diatery supplement in athletes with activity-related joint pain. Current Medial Research and Opinion24(5), 1485-1496. doi: 10.1185/030079908X291967

Proksch, E., Schunck, M., Zague, V. et al. (2014). Oral intake of specific peptides reduces skin wrinkles and increase dermal matrix synthesis. Skin Pharmacol Physiol, 27(3), 113-119. doi: 10.1159/000355523