Collagen is the protein in your body that makes connective tissue like skin, muscles, tendons and ligaments strong and resilient enough to withstand stretching. It’s also found in bones, teeth and cartilage.

It Makes Your Bones Strong

Collagen is an important structural protein. It provides flexibility and strength to skin, tendons and ligaments, as well as bones and joints. Its triple-helix structure, made up of long chains of amino acid, gives it its unique strength. It’s the most abundant protein in your body, making up about 30% of your bone mass and half of your tendons and ligaments. In fact, collagen is the building block of your entire body.

As you age, the body’s production of collagen slows down. This decrease in the collagen content of your bones results in a weaker, more flexible bone structure that is more susceptible to fractures. Collagen also helps protect against osteoporosis by supporting bone density, a process called mineralization. Collagen is also essential for promoting healthy tendons and ligaments.

In one study people who consumed collagen and electrolytes together each  day over a period of 12 months saw their mineral density increase by 7%. Participants who exercised and took the collagen supplement also experienced stronger tendons, ligaments, and tendons.

The amino acids in collagen play a key role in the formation of protein and cartilage, as well as in cell adhesion and tissue regulation. In particular, the glycine and proline (Pro) residues have a unique position in the protein structure because they are positioned inside the collagen helix, where they cannot be joined to other amino acids with larger side groups. This allows for the Pro and Hyp ring to point inwards rather than outwards.

Your body can get the proteins it needs to make more collagen from a variety of foods, including red meat, fish, poultry, dairy, vegetables and fruits. You can also take collagen supplements in the form of capsules, gummies or liquid.

Aside from the collagen itself, these supplements contain other nutrients that support your body’s ability to make more collagen. These include vitamin C, zinc, copper and manganese. They can be found in a variety of foods, including citrus fruits, leafy greens and certain types of nuts and seeds.

It’s Good For Your Heart

Collagen is a protein that is abundant in the human body. It’s found on bones, tendons and ligaments, as well as in skin and blood vessel. Collagen helps your heart by keeping your arteries healthy and strong. Your arteries become fragile when you don’t consume enough collagen. They can develop plaque, which can block artery passages causing a heartattack or stroke.

Collagen is created by your body from the amino acids you consume. You can also buy collagen supplements in powder, capsule or gummy form. These supplements are mostly made from bovine (cow), and are rich in types III and I collagen.

After collagen is synthesized in cells, it forms pre-procollagen chains with N and C terminal regions. It is then sent to the ER for post-translational processing. This involves three major steps: cleavage and association of the propeptides with matricellular protein, and self-assembly to a collagen microfibril.

Researchers found that hydrolyzed collagen can prevent atherosclerosis and keep artery walls healthier. It reduces the ratio of LDL cholesterol to HDL cholesterol, improves a marker of arterial stiffness and decreases advanced glycation end products, which are harmful compounds that promote heart disease.

In a second study, researchers found people who took 5-20 g of collagen peptides a day had less inflammation in their hearts, and more muscle mass, compared to those that didn’t. They also reduced a sign of oxidative damage and had lower blood pressure.

You can boost your collagen intake by eating more foods rich in the amino acid, including bone broth, poultry skin and fish (omega-3 fatty acids). Remember that although the protein in these food comes from animal sources, your body cannot absorb it as it is. It breaks it down into the essential amino acids. That’s why it’s important to eat a variety of plant-based foods for the nutrients you need to stay healthy. A healthy diet that includes fruits, vegetables and whole grains as well as nuts and seeds, is the best way to get all the vitamins you need.

It Helps Your Face

The most abundant protein in the body, collagen is found throughout your skin, bones, muscles and tendons. It is the main component of connective tissue. It provides strength, flexibility, and elasticity to your tissues.

It also acts as a scaffolding for your cells and keeps them secure while providing support to the skin, bones and joints. Doctors use it in wound dressings and it features in many cosmetic preparations for your skin. Collagen can be obtained by eating foods such as pork skin or bone broth or by taking supplements in powder, liquid or capsule form. Most of them are hydrolyzed. This means that they have been broken down so that your body can absorb them more easily. These products contain different types of collagen. Some only have one type, while others may contain up to five.

The fibrils of collagen are made up of the amino acids proline glycine, and hydroxyproline. This gives it its flexible, strong structure. These strands are twisted together to form a tri-helix which makes them able to withstand tension. The inner core of a helix is formed by glycine because it is the smallest amino acid. The proline and hydroxyproline rings are located at the outer edge of the protein.

A healthy diet rich in whole foods will help your body produce collagen naturally. You should eat a wide variety of meats, poultry, fish and dairy products as well as vegetables, fruits, grains, legumes and nuts. In addition, consume foods that provide the essential vitamins and minerals needed to make collagen, including vitamin C (fruits, leafy green vegetables), copper, zinc and manganese (nuts and seeds).

It Helps Your Joints

Collagen gives structure, support, and flexibility to the skin, muscles and bones of your body. It also helps the blood vessels and lining of your digestive system. It is the most abundant type of protein in your body. It makes up 30% of all your protein. Your body makes collagen from the amino acids proline, glycine and hydroxyproline. Its unique triple-helix structure makes it a strong, stiff protein that can resist stretching and compression.

As you age, the body’s ability of making collagen decreases. It’s crucial to include collagen in your diet if you have joint problems such as osteoarthritis or exercise a great deal. Collagen supplements have been shown to relieve the symptoms of osteoarthritis. Some studies have shown that it can even reduce pain from rheumatoid arthritis.

The best way to obtain collagen is through whole foods. However, you can also take collagen supplements. There are many different types of collagen supplements on the market, from peptides to hydrolyzed collagen to undenatured type II collagen. It is important to choose a product that’s made in the United States, and does not contain any fillers or additives. Undenatured Type II Collagen is often used to treat arthritis pain, as it is believed to work by encouraging the body to produce substances which fight inflammation. It is usually sourced from poultry and contains the chemicals, glucosamine and chondroitin, which can help build cartilage.

Researchers are exploring whether type II collagen can be used to improve symptoms of RA and OA. The results are mixed. Some trials have shown it has no effect on OA. Others show that it can increase mobility and decrease pain. In one study, 250 people with knee osteoarthritis were given 10 g of collagen or a placebo daily for six months. The collagen group reported less pain and better physical function than the control.

Another study found that taking “hydrolysate”, which is a type collagen, significantly decreased arthritis symptoms including pain and swelling. The researchers suggest the hydrolysate could have an antiinflammatory effect on cartilage tissues and that it may stimulate the production of new collagen.