Boost Collagen Naturally For Health and Vitality
Collagen, our bodies' primary protein, is the foundational support for cellular structures, influencing movement, electrical conductivity, and overall vitality. While collagen supplementation has gained popularity, its efficacy can vary due to its complex interaction with water and light. However, there are reassuringly natural and holistic solutions that replenishes collagen and addresses nutritional deficiencies and lifestyle factors affecting its function.
Collagen is not just about skin, hair, and nails. It's also crucial for blood vessel integrity, immune cell structure, and cellular response to sunlight and cortisol. Its unique properties enable it to convert mechanical force into electrical potential, similar to the energy-carrying waves of the shoreline. Collagen is the body's internal scaffolding system, vital for maintaining cellular health and vitality.
Our modern diet often lacks collagen-rich foods, essential amino acids like glycine, glutamine, and hydroxyproline, and cofactors such as copper and vitamin C. Lifestyle factors like limited sunlight exposure, chronic stress, and environmental toxins further compromise collagen function and overall health.
Our Ancestors consumed more collagen than we do now.
Our ancestors consumed significantly more collagen than we do in modern diets. This robust collagen intake came from their consumption of whole animal parts, including skin, tendons, ligaments, and bones. Traditional practices, such as cooking bone broth and eating organ meats, provided significant collagen and a plethora of other essential nutrients. In contrast, modern diets often lack these collagen-rich components due to a preference for muscle meats and processed foods. This shift from whole animal consumption to more refined and convenient food sources has led to a substantial decrease in natural collagen intake.
Consequently, many people now turn to collagen supplements to address this nutritional deficit. The ancestral diet, rich in various meats, organ tissues, and bone-based preparations, ensured a regular and high intake of collagen, which was crucial in supporting joint health, skin elasticity, and overall well-being.
What happens when you don’t eat enough collagen?
Is there such a thing as Collagen Deficiency?
1. Skin Aging: Collagen deficiency can decrease skin elasticity, hydration, and firmness, resulting in wrinkles, fine lines, and sagging skin.
2. Joint Pain and Stiffness: Collagen supports joint health by maintaining the integrity of cartilage, ligaments, and tendons. Its deficiency may contribute to joint discomfort, stiffness, and reduced mobility.
3. Weak Hair and Nails: Insufficient collagen can affect the strength and resilience of hair and nails, leading to brittleness, breakage, and slow growth.
4. Digestive Issues: Collagen is essential for maintaining the integrity of the gastrointestinal lining. Its deficiency may contribute to digestive issues such as leaky gut syndrome and impaired nutrient absorption.
5. Reduced Muscle Mass: Collagen plays a role in muscle structure and function. Its deficiency may decrease muscle mass, strength, and recovery capacity.
Factors Contributing to Collagen Decline
1. Aging: Collagen production naturally decreases with age, gradually breaking existing collagen fibers and impairing new collagen synthesis.
2. Poor Diet: A diet lacking collagen-rich foods and essential nutrients like glycine, proline, vitamin C, and copper can impede collagen synthesis and maintenance.
3. Sun Exposure: Excessive ultraviolet (UV) radiation and blue light exposure exposure can accelerate collagen degradation and impair skin health, leading to premature aging and dehydration.
Conversely, inadequate sunlight exposure causes the same problem with collagen synthesis.
4. Chronic Stress: Elevated cortisol levels associated with chronic stress can disrupt collagen synthesis and contribute to collagen breakdown, affecting the health of skin, muscle, and connective tissue.
5. Environmental Toxins: Exposure to environmental pollutants, toxins, and oxidative stressors can promote collagen degradation and compromise tissue integrity.
Natural Ways to up your Collagen
A significant factor in naturally boosting collagen levels is our diet. Consuming the right foods can provide the necessary building blocks for collagen production, which is essential for maintaining skin elasticity, joint health, and overall vitality.
Vitamin C-Rich Foods: Vitamin C is crucial for collagen synthesis as it stabilizes the collagen molecule and promotes its production. Incorporating foods such as citrus fruits, strawberries, kiwi, bell peppers, and broccoli can enhance your body's ability to produce collagen. Camu camu or acerola chery would be good options. I like this supplement HERE.
Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish like salmon, sardines, and shellfish like oysters, can help maintain the health of the collagen matrix in the skin and joints. These healthy fats can reduce inflammation and support the structure of collagen fibers.
Antioxidant-Rich Foods: Antioxidants protect collagen from damage by free radicals. Berries, green tea, and dark leafy greens like spinach and kale are rich in antioxidants, supporting the longevity and health of collagen in your body.
Protein Sources: Collagen is a protein, and ensuring adequate protein intake is vital. Foods such as red meats, fish, eggs, and dairy provide the amino acids necessary for collagen production. Also, nose to tail diet with skin, bone broths, and cooking cartilage rich cuts of meat.
Chicken Wings: A Collagen Powerhouse: Chicken wings are an often-overlooked source of collagen. Chicken wings are rich in connective tissue, a natural collagen source. When cooked properly, the collagen in the connective tissue breaks down into gelatin, which the body can easily absorb. Incorporating chicken wings into your diet can thus directly boost your collagen intake. For a more detailed exploration of how chicken wings can enhance your collagen levels.
The ultimate chicken wing recipe can be found HERE
Collagen and glutathione status connection?
Collagen synthesis is closely connected to glutathione status, which is how our body epigenetically turns up and down transcription factors and genes that make collagen. When our glutathione status is poor due to chronic oxidative stress, collagen synthesis can decrease.
Ironically, an important nutrient amino acid, glycine, is abundantly found in collagen, one of three important amino acids needed to produce glutathione. This rate-limiting factor could reduce your capacity to make glutathione and further downregulate your collagen synthesis.
Glutathione levels can influence your body’s tolerance to sunlight and UV damage. Glutathione is a potent antioxidant that protects cells from oxidative damage caused by UV radiation. Adequate glutathione levels help mitigate the harmful effects of sun exposure, such as DNA damage, inflammation, and skin aging. By neutralizing free radicals and supporting cellular repair mechanisms, glutathione enhances skin resilience and tolerance to UV-induced stress. Maintaining optimal glutathione levels through dietary and lifestyle interventions can promote sun protection and overall skin health.
Glutathione levels can be measured through various methods, including blood tests, urine tests, and intracellular assays. These tests assess glutathione concentration and its redox status within the body. Tracking glutathione levels over time provides insights into antioxidant capacity, cellular health, and oxidative stress. Improving your glutathione status likely improves your collagen synthesis rate and overall health.
I measure this indirectly and directly in clients I work with on their personalized health optimization programs. Clinically, I find a connection between glutathione status and the health of their skin and connective tissue.
Wrapping Collagen up:
Collagen is essential for your overall health, especially regarding the health of your skin, nails, and hair. It's a remarkable protein abundant in your body and vital to energy transfer. Prioritizing collagen in your diet is a significant first step towards better health. Remember, optimal health will naturally enhance collagen synthesis and breakdown; your glutathione status influences this process. By prioritizing collagen consumption and improving your overall health, you can unlock the full potential of collagen, whether through food or high-quality supplements.
References
Doctor Schierling. (2017). Fascia as an Endocrine / Neuroendocrine Organ. [online] Available at: https://doctorschierling.com/blog/fascia-as-an-endocrine-neuroendocrine-organ [Accessed 8 Jul. 2024].
Kruse, D.J. (2014). Energy and Epigenetics 12: Is Your Battery Charged? [online] Dr. Jack Kruse. Available at: https://jackkruse.com/energy-epigenetics-12-battery-charged [Accessed 8 Jul. 2024].
Shan, Z., Tan, D., Satriano, J., Silbiger, S. and Schlondorff, D. (1994). Intracellular glutathione influences collagen generation by mesangial cells. Kidney International, 46(2), pp.388–395. doi:https://doi.org/10.1038/ki.1994.286.
Vayalil, P.K., Olman, M., Murphy-Ullrich, J.E., Postlethwait, E.M. and Liu, R.-M. (2005). Glutathione restores collagen degradation in TGF-β-treated fibroblasts by blocking plasminogen activator inhibitor-1 expression and activating plasminogen. American journal of physiology. Lung cellular and molecular physiology, 289(6), pp.L937–L945. doi:https://doi.org/10.1152/ajplung.00150.2005.
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