Collagen, the facts and all of its varying forms

Proteins are the basis of living tissue. Some proteins initiate reactions in our bodies, others become vehicles to transport molecules around, and there are those that are communicators and transmit messages between cells.

Collagen is a protein and it is the most abundant in our body. Sometimes it is referred to as a peptide, but this is just a fancy name for a shorter version of a protein. You will find it in skin, muscles, tendons, bones, blood vessels, and even our digestive system. It is called the glue that holds us together and gives flexibility and strength to our skin.

Lifestyle factors, like eating sugar, smoking, and too much sun, tend to deplete collagen. So does getting older. Many believe that it can help smooth withered skin and preserve aging joints. We tend to break it down faster than we replace it as we mature.

Duri-ng the 1980s, collagen was popularized as an injectable. Think of plump lips. This makes sense since 75 percent of the dry weight of our skin is made up of this protein. But this practice is not as common as it once was. There are better alternatives since collagen doesn’t absorb well and often doesn’t work.

Studies are indicating collagen can be effective and impact the appearance of your skin if you ingest it. It is used medically for bone grafts, tissue regeneration, muscle gain, and wound healing. I read a report that observed significant improvement in pain, stiffness and physical function. Another one showed improvements in cartilage density.

But others question how well it works and are concerned about the quality of what is available on the market. This is especially true due to confusion and misinformation surrounding the different types of collagen. And when it comes to contaminants and heavy metals, collagen is a sponge. So testing is key.

Foods that support collagen production include red and orange vegetables, as well as citrus fruits. Vegetables high in the mineral sulfur help in synthesis, like broccoli, cabbage, and onions. Vitamin E from avocados can help prevent breakdown.

Think about taking vitamin C as this in an important component for healthy collagen. Without vitamin C your connective tissue would not adequately form and you’d get scurvy.

You can get collagen from bone broth, wild salmon, and cod. In looking for collagen as a supplement, I’d suggest one without any association to mad cow disease, or BSE, since collagen typically comes from cows. I also think it is very important to know the type of collagen being used. There are 28 types identified so far and each one works differently in the body.

I see many products that do not specify the type and this is not helpful. This would typically mean it is Type II collagen as this is the cheapest to produce but also the most disorganized form. This is the type mostly found in our cartilage. I look for collagen products that clearly indicate which type since these are typically better quality.

Type I is the most abundant form of collagen in our bodies and is found in skin, tendons, ligaments, and bones. Type III is found in connective tissue, lungs, veins and arteries, skin, intestines, and the uterus.

There is a carbohydrate called mucopolysaccharides that helps build bone, cartilage, tendons, corneas, skin and connective tissue. This is useful in the body as a lubricant or as a shock absorber. I’ve seen this as part of clinical grade collagen products, along with hyaluronic acid, another form of this useful sugar that encourages our body to make it and use it.

Collegen dissolves easily in cold water and is highly digestible and absorbable. First, eat foods that produce it or contain it. Then, if you feel you need more, look for one from a reputable company that solidly tests their products and clearly specifies what type of college you are getting.

Come on down. We can talk more.

Scott Porter, a functional medicine pharmacist, is the director of the Center for Functional Nutrition at Sandpoint Super Drug.