Some people use collagen based skin care and hair care products for healthy, firm and youthful skin and shiny hair. Others consume collagen infused food and food supplements for improved metabolism and digestion. Either way, collagen is a much sought after ingredient in the entire health and beauty industry.
It has been one of the most beneficial trends in healthcare in the past few years and it came at a time when people started spending 16 to 17 hours at work, leaving less room for personal health care. Collagen is a very important protein that constitutes up to 90% of the connective tissues in our body 70% of our skin. It is high time that we devised comprehensive diet plans to include collagen as well.
Food supplements are one of the most effective and popular ways to ensure a balanced diet. In fact, almost 45.6% of the Canadian population uses at least one nutritional supplement.
For the same reason, supplements like collagen lorna vanderhaeghe are highly popular as well. They can be consumed with nutrient rich foods for maximum effectiveness. According to Dr. Michelle Lanister of Yes Wellness, collagen supplements work best when consumed with equally rich foods.
That said, for someone who is looking to invest in a collagen supplement, it can be quite overwhelming hearing about the different types of collagen available.
So here’s everything you need to know about the protein.
Types of collagen
Effectively there are almost 28 types of collagen. However, the most consumed and researched types of collagen are three, namely; Type I, Type II and Type III.
Type I – This is the most prevalent type of collagen found in our body and it is highly recommended by doctors for healthy skin, hair and nails. It also acts as the main structural support of our skin, bones, tendons and also our organs. It’s quite an all-encompassing protein that forms the main ingredient in most collagen peptides and products made of peptides.
Type II – Type II collagen mostly forms a significant portion cartilages in our body. Hence, type II collagen supplements are mainly recommended for cartilage and joint health. Such supplements contain a base of bovine tracheal cartilage and are perfect for people who face joint and cartilage issues. Type II collagen is not all that prevalent in our body.
Type III – This is yet another type of collagen that is found in large amounts in our body, specifically in our reticular fibres like bone marrow. It works in conjunction with Type I collagen for improvement of bone and nail health
In a nutshell, Type I and Type II collagen work together for better skin and bone health. And Type II collagen works for better movement. As we age, this type of collagen diminishes in amount and we start developing joint pains. Thus Type II can help with such movement issues.
How to include collagen in your diet
Collagen supplements, as mentioned before are an effective way to ensure sufficient collagen consumption. However, it works best when consumed with other collagen rich foods. There are some foods that you must absolutely consume, regardless of whether or not you’re taking supplements. They are:
- Soy – soybeans and soy milk
- Green leafy vegetables
- Citrus fruits
- Tomatoes and other red colored vegetables
- Wild salmon
- Bone broth
As is evident from the list, some of these are animal based while some are marine based. You can choose a category depending on your preference.
Which collagen should you take?
Collagen in general helps improve overall health and metabolism, no doubt. Hence, you can consume natural collagen infused foods on a daily basis to maintain health.
However, if you have specific problems with your skin or with your digestion or your joints, you need to consume the specific type of collagen that caters to the problem.
For example, if you’re dealing with blemished and wrinkled skin, you need to consume and use Type I collagen infused foods, supplements and beauty products. Even if you’re suffering from brittle nails or dry and damaged hair, Type I is what you need. On the whole, to achieve improved elasticity and firmness of skin, you can take Type I collagen.
On the other hand, if you’re suffering from joint pain and cartilage deterioration, Type II collagen infused products and supplements can help you. This is more commonly sought after among people who are over 40 years of age.
Finally, if you’re facing bone health issues that may affect your movement and overall strength, Type III collagen is what you need. This is also a common problem among the ageing community. Doctors generally recommend a Type III collagen infused diet for people above the age of around 35, as that is when bone health starts deteriorating.