Pump It Up!

Easy ways to add more collagen to your diet, including bone broth and hydrolyzed powders

- Melissa Diane Smith

 Collagen is the most abundant protein in our bodies. In fact, it accounts for one-third of the total protein in our bodies, and 70 percent of the protein in our skin. It provides the structure in connective tissue and is found in our bones, tendons, ligaments, gut, hair, and nails. There are many types of collagen, but 90 percent of the collagen in the body is types 1, 2, and 3.

Collagen is made from the protein we eat. Protein helps rebuild damaged joint tissues and produce healthy cartilage, which is another type of collagen. But while our bodies make collagen, this production decreases as we age. Environmental factors such as pollution, and lifestyle factors such as poor nutrition, can also diminish collagen production.

Our ancestors utilized whole-animal nutrition, which naturally provided an abundant amount of collagen. Bone broths, good sources of collagen, are staples in the traditional diets of most every culture. This protein also made its way into early diets through slow-cooked shanks, necks, feet, oxtails, and ribs, as well as in whole-fish soups and stews. Few people prepare and eat these foods today, so virtually none of us are getting much collagen in our diets. And that’s not good because this multitasking protein performs numerous key functions in the body.

COLLAGEN ROLES AND BENEFITS

Collagen is critical for smooth, healthy skin, and research suggests that supplementation might counteract some signs of aging. One double-blind, placebo-controlled study found that collagen supplements used daily among women ages 35–55 for eight weeks significantly improved skin elasticity. In another double-blind study, women who took a collagen supplement daily experienced a 20 percent reduction in wrinkle depth around their eyes after eight weeks.