Bone broth and gelatin have long been used to heal digestive problems. However, it was only until recently that scientists uncovered the science behind the nutritional power of these foods: collagen! The unique structural properties and amino acid profile of collagen allows this special protein to offer you many amazing health benefits, especially when it comes to your gut health.
Collagen peptides are made from bovine cartilage. Now this may sound not-so-tasty, but remember that this is a natural product of long-term simmering, and the same thing occurs in bone broth. The exact amino acid content of collagen peptides varies from brand to brand, but here is the content in a typical product:
- Alanine: 1,462 mg
- Arginine: 1,517 mg
- Aspartic Acid: 1,192 mg
- Glutamic Acid: 2,233 mg
- Glycine: 3,719 mg
- Histidine: 144 mg
- Hydroxylysine: 217mg
- Hydroxyproline: 2,058mg
- Isoleucine: 271mg
- Leucine: 534mg
- Lysine: 814mg
- Methionine: 108mg
- Phenylalanine: 373mg
- Proline: 2,075mg
- Serine: 614mg
- Threonine: 343mg
- Tyrosine: 80mg
- Valine: 433mg
It is clear to see that the protein powder of collagen peptides is a nutritional power house! So what are the specific health benefits of these peptides?
Think of collagen as the “glue” that holds your body together. In fact, collagen comes from the Greek word ‘kolla’ – meaning ‘glue’. It’s the fibrous protein found throughout your body, in organs, muscles, skin, hair, nails, teeth, bones, blood vessels, tendons, joints, cartilage, and your digestive system. Starting at about age 35, collagen production naturally begins to slow, which can have all sorts of negative effects on your body. By age 40, collagen begins to deplete faster than your body can reproduce it, and by age 60, over ½ of your body’s collagen has been depleted. In addition to aging, many other factors impact collagen levels. These include genetics, smoking, pollution, excessive sun exposure, and nutritional deficiencies, among others.
According to Dr Amy Myers adding a collagen supplement to your daily regimen is essential for optimal health and functioning.
Here are 10 of the main health benefits of collagen peptides:
1. Collagen Regulates Stomach Acid Secretion
Collagen has been found to regulate the secretion of gastric juices by ensuring enough acid for proper digestion. Collagen protein also prevents an excess of gastric juices, which can lead to heartburn, stomach ulcers, and other painful digestive problems caused from an overly acidic environment.
2. Helps to Heal Stomach Ulcers
Glycine and Proline, the two main amino acids in collagen, may help heal the stomach lining and prevent stress-induced ulcers through their positive impact on the central nervous system. Studies have identified glycine as an effective inhibitor of stomach ulcers due to its ability to prevent harmful gastric secretions in the stomach lining.
3. Aids in Digestion
Another collagen and gut health benefit is that collagen helps digestion. Because collagen is a hydrophilic molecule, it has an attraction to water and acidic molecules, which aids the digestive process. Ingested collagen surrounds itself with water and stomach acid as it moves through the GI tract, which assists the breakdown of other proteins and carbohydrates in the intestines. Additionally, by holding water in the intestine, collagen helps move food through the GI tract more smoothly.
4. Heals Leaky Gut and IBS
Glutamine, one of the amino acids in collagen, has been identified as the key amino acid for preventing inflammation of the gut wall and healing leaky gut syndrome. It has been linked to inhibiting inflammation and oxidative stress associated with the opening of tight junctions in the connective tissue of the intestinal lining.
Nearly 80% of your immune system is housed in your gut. One of the main reasons Dr Amy Myers use collagen supplementation is to help repair a leaky gut. When you have a leaky gut, toxins, food particles, and infections can pass through your intestinal wall and into your bloodstream, causing inflammation. Over time this chronic inflammation can lead to autoimmunity. Therefore, if you have been diagnosed with an autoimmune disease or thyroid condition (the vast majority of which is autoimmune) then you likely have a leaky gut and you would benefit from adding collagen into your diet. That’s because your Intestinal wall is made up of microscopic folds or “villi” which are actually built of collagen. The amino acids in collagen quite literally, “seal the leak” or perforations by supporting cellular health and tissue growth.
Studies have found decreased collagen levels in individuals with digestive imbalances. Specifically, there is an association between inflammatory bowel disease and decreased serum collagen levels. Supplementation with collagen protein is key to providing relief for digestive diseases.
5. Improves the Appearance of Hair, Skin, and Nails
Hair loss and skin issues can be symptoms of thyroid dysfunction, as well as the normal aging process. As you age, you may have noticed that your skin has become looser and less elastic – and there may be wrinkles or creases where your skin was once more smooth and supple. You might also experience brittle nails, peeling, splitting or breakage. Your hair may also begin to thin and become dry and brittle.
This is because collagen protein is essential to healthy hair, skin, and nails. As I mentioned, your natural production of it decreases as you age. Increasing collagen intake can go a long way to make your skin appear more firm and smooth. It can also impact the appearance of your hair’s fullness and shine.
Many people don’t realize that by adding collagen to your diet can also help in reducing the appearance of cellulite and stretch marks. When skin loses its elasticity and becomes thin, cellulite becomes more obvious. Collagen can help to increase moisture retention, boost elasticity, and helps smooth out that dimpled appearance, as well as those fine lines.
6. Impacts Joint Health
Much like oil in a car, collagen allows your joints, tendons, and ligaments to glide and move easily. With age, and as your collagen production depletes, your joints can become stiff, swollen and painful, even causing a lack of mobility. Collagen contains the amino acids glycine and proline, which help to support joint mobility and a healthy inflammatory response.
7. Supports Weight Management
Collagen can even help you manage your weight. Glycine, the amino acid I mentioned earlier, forms muscle by converting glucose into energy. Having more lean muscle tissue gives your metabolism a boost because muscle burns more calories than fat. Essentially, collagen helps to turn your body into a fat-burning machine, even when you’re at rest. There is some evidence to also suggest that supplemental collagen may support a feeling of fullness after you eat.
8. Maintains Your Heart Health
Proline, which is found in collagen, can impact the depositing of fat in your arteries and the repair of tissues within them. Arterial fat may play a role in blood pressure and hardening of the arteries.
9. Supports Bone Formation, Growth, and Repair
Calcium is not the only component for healthy bones. Your bones are ⅓ collagen, which gives them their flexibility. Your bone cells are constantly turning over, and adding collagen protein to your daily diet may support both health by increasing bone mineral density. Several studies have shown that osteoporosis can be impacted by supplementing with hydrolyzed collagen.
10. Impacts Detoxification and Liver Function
The toxins we are exposed to every day must be processed by your liver to be removed from your body. Glycine, which is found in collagen, can support your liver during the potentially damaging detoxification process. This is particularly welcome news for those of you who consume alcohol, a toxin I suggest you avoid. As if all this weren’t enough, glycine may even support a calming and restful sleep. It’s one of the reasons I love to drink collagen powder in my hot tea before bedtime.
Simply add 1 – 2 tablespoons of collagen to your favourite smoothie or tea. Collagen is easily digested in just minutes after consumption. It will not congeal in cold liquids because it has been hydrolyzed for quick assimilation and improved hydration of your connective tissue.