As always, we will provide an unbiased view with a few suggestions on increasing your natural collagen production in this article. So, stay with us until the end, and share your opinions in the comments!
How does your body produce collagen?
Collagen is a natural protein that accounts for 30% of the total amount of protein in the human body [1]. Similar to how the body comprises normal protein, collagen is made of amino acids like proline, glycine, and hydroxyproline, which we gain through our daily meals. The collagen synthesis process mainly happens in the fibroblast cells in the skin and tendons. Despite many misconceptions that only skin has collagen, our joints, muscles, bones, and organs actually possess a considerable amount of this soft tissue.
However, the amount of collagen we generate will not be the same for our entire lives. When we hit our mid-20s and early 30s, we produce less collagen. Scientists estimated that we lose 1% collagen yearly after that benchmark [2]. By the time we are 40 years old, our skin shows signs of aging (wrinkles and saggy textures), whereas our joints and bones are weaker. Hence, it is advisable to take care of your body as soon as possible with collagen-rich meals and healthy habits.
Health benefits of collagen
Apart from beauty purposes, there are other reasons why we consume collagen-rich ingredients and supplements daily.
Support bone health
According to a 2008 bone health overview by Alizae Marny Mohamed, collagen plays a vital role in human bone structure [3]. Approximately 90% of the organic bone matrix is collagen.
Growing kids and teens need collagen to stimulate the functions of growth plates at the end of their long bones. As they input collagen and other nutrients, their cartilage tissues in the plates will stretch gradually to help them reach their final adult height.
On the other hand, specialists discovered that individuals with higher collagen intake are less likely to suffer from osteoporosis, leading to bone fragility and low density [4].
Relieve joint pains
The nightmares of seniors or people with intense physical training are unexpected joint pains. Whether it is due to aging or natural pressure on the body frame, our joints will lose flexibility as time passes. Hence, doctors may suggest adding more collagen to the diet through foods or supplements to help ease this issue [5].
Strengthen skin, nails, and hair
Since most of our skin, nails, and hair are composed of connective tissues, boosting collagen consumption can help improve problems like dull skin, thin nails, and bristle hair. If you are a long-standing fan of Korean skincare, you may have been familiar with their famous moisturizer, serum, and face mask advertised with extra collagen to help smooth and tighten skin. Though more scientific studies are needed, collagen has definitely made a statement in the beauty industry.
Does collagen increase your height?
For children and young adults whose growth plates are still open, collagen does influence their height growth.
Specifically, collagen type II connects calcium and other vital minerals to form stronger and denser new bones. It explains why babies with collagen deficiency problems like Stickler syndrome, osteogenesis imperfecta, etc. are more prone to bone fractures and short stature.
While genetic illnesses are incurable, parents can improve other environmental factors by adjusting kids' diets and following professional medical advice.
Collagen-rich foods to add to daily diet
For parents wanting to add more natural collagen to their children’s meals to help them grow taller, here are some healthy options:
Homemade bone broth
Bone broth may sound new to some American parents, but it has been cherished for thousands of years by Asian countries. This special soup is made by simmering chicken, pork, or beef bones with seasonings and herbs in a large pot of water for hours until all the nutrients get released into the liquid. However, not all bone broth works the same. We recommend buying fresh bones from reputable butchers to guarantee quality and food safety.
Chicken
It is not surprising that chicken is on the top list. This cheap and versatile cut contains tons of connective tissues that make nutritious and delicious dishes. If you are fond of more collagen, go for chicken thighs, wings, and drumsticks instead of breasts.
Fish
Fish host an abundance of marine collagen that is more bioavailable for our bodies to consume. Hence, you should encourage your little ones to try fish sandwiches or steamed fish.
However, the parts with the most collagen are not the fish meat but its skin, head, eyeballs, and scales that do not get eaten often. A tip to enjoy the head of salmon or tuna the Japanese way is to sprinkle a generous amount of sea salt and grill them over an open fire. They will offer an inviting fragrance with a buttery, meaty taste you will love.
Citrus fruits and berries
Fruits like lemon, orange, grapefruits, strawberries, blueberries, and blackberries are impressive sources of vitamin C that enhance pro-collagen production. You can enjoy freshly cut fruits or blend them into smoothies, ice cream, and juice to make the eating experience extra fun!
Can dietary supplements help boost collagen?
Of course yes!
Since no one can ensure that they and their kids absorb 100% of the nutrients from foods, dietary supplements are a smart solution to bridge the gap between daily meals.
If you are looking for trustworthy brands with products made in FDA-registered facilities, we highly recommend checking out NuBest Nutrition. NuBest Nutrition’s supplement lines are expertly formulated for different age groups and needs: NuBest Tall and NuBest Tall 10+ for kids and teens, and Collagen NuBest for adults.
In a nutshell,
Collagen has an indispensable role in the bone formation progress of humans, as it helps connect calcium for denser bones and boost cartilage cells to stretch. Though our body can naturally produce collagen, we can add a helping hand by building a healthier lifestyle with balanced meals, workouts, and suitable dietary supplements.
- Related post: Does stress stunt your growth?
- - - -
References:
[1] Ricard-Blum, S. (2011, January 1). The collagen family. Cold Spring Harbor perspectives in biology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3003457/
[2] Varani, J., Dame, M. K., Rittie, L., Fligiel, S. E. G., Kang, S., Fisher, G. J., & Voorhees, J. J. (2006, June). Decreased collagen production in chronologically aged skin: Roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. The American journal of pathology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1606623/
[3] Mohamed, A. M. (2008a, January). An overview of bone cells and their regulating factors of differentiation. The Malaysian journal of medical sciences : MJMS. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341892/
[4] Föger-Samwald, U., Dovjak, P., Azizi-Semrad, U., Kerschan-Schindl, K., & Pietschmann, P. (2020, July 20). Osteoporosis: Pathophysiology and therapeutic options. EXCLI journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415937/
[5] Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023, March 8). Collagen supplementation for Joint Health: The link between composition and scientific knowledge. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045/
