Collagen is the body’s structural protein. Your hair, nails, skin, muscles, bones, cartilage, tendons, and organs are collagenous. Your body produces collagen; You can also get a certain amount of collagen in your diet, But as you age, your body slowly loses its ability to make new collagen.
Collagen supplements usually consist of collagen peptides, smaller units of collagen that can be better absorbed and utilized. Supplementing collagen peptides has become a popular method; This helps you absorb collagen better, keeps you young, keeps your joints healthy, and optimizes your gut health. This article takes stock of everything you need to know about collagen and whether or not you should add it to your morning coffee to start the day off on the right foot.
What is collagen?
There are 28 different types of collagen in the body, about 80-90% of which are types I, II, III, IV, and V. These types of collagen are located as follows:
Type I collagen is found in tendons and bones and forms the structure of organs.
Type II collagen is found in cartilage.
Type III collagen is found in tissues and helps support many organs, such as the fascia that covers muscles and many other organs.
Type IV collagen forms the basis of organs.
Type V collagen is a potent type found in hair and nail tissue.
Collagen is encased in long chains of fibers that are the base and supporting structures of cells, called basal membranes. The more organized the collagen fibers are, the stronger their structure. As we age, collagen loss increases, and its organization becomes more disorganized. As a result, the skin develops wrinkles as you age or lose flexibility in your joints. Collagen, also known as collagen peptide, will be used interchangeably.
Remember that your body has produced all the collagen it needs for years. However, to get enough collagen, you must get enough vitamin C because it is essential for collagen synthesis. A systematic review in the Journal of Orthopedics for Sports Medicine shows that vitamin C supplementation may speed bone healing after fractures by further promoting collagen synthesis.
3 Key Benefits of collagen
There are many benefits to supplementing collagen peptides because collagen is ubiquitous in many body parts. We will review recent research findings to understand which organ systems may benefit from collagen peptide supplementation.
Skin and hair
With the advent of topical collagen creams in anti-wrinkle creams, the benefits of collagen peptides have become even more apparent. However, taking collagen peptides internally has proved to be more effective. In a systematic review published in the Journal of Dermatology & Pharmacology, researchers concluded that oral administration of 3-4 grams of collagen peptide per day optimizes skin elasticity, promotes hydration, and increases dermal collagen density. Therefore, taking collagen peptides orally encourages the production of proteins that help to form layers of skin that help keep your skin young. Since then, oral supplements have also been shown to help promote hair growth in women with thinning hair.
Joint and bone health
Collagen supplements have been shown to promote joint health. At the same time, collagen taken orally is absorbed by the gut and accumulates in cartilage, encouraging chondrocytes to synthesize the structures that makeup joints.
Clark et al. conducted a randomized controlled trial of athletes taking collagen peptide supplements and a placebo group over 24 weeks. The results showed that the athletes’ five indexes of walking, standing, resting, lifting, and lifting joint pain were optimized in the experimental group supplemented with collagen peptide.
This is good news for many people who suffer from joint pain and mobility problems; Because pain can be debilitating and reduce the quality of life. By supplementing collagen peptides, people with joint pain can see their mobility and joint pain symptoms optimized.
As mentioned earlier, type I collagen is the primary type of collagen that makes up bones. In addition to vitamin C supplements to help the bones synthesize collagen, a randomized controlled study by Konig et al. found that in a group of postmenopausal women with reduced bone density, 66 women who received collagen peptide supplements increased bone mineral density compared to 65 women in a control group. This means that supplementing with collagen peptides and vitamin C, vitamin D, and calcium could also optimize bone strength, especially in postmenopausal women whose bone health may be much worse than before.
Intestinal health
The adage “You are what you eat” may come to mind when supplementing collagen peptides. In addition to the benefits for nails, skin, and bones, collagen supplements are believed to optimize gut health. Keep in mind that many of the collagen peptides we take are absorbed by cells in the gut. Therefore, we must keep these cells healthy to have a stable gut microbiome and a healthy gut structure, especially in people with chronic intestinal diseases.
Add collagen to your coffee.
Collagen has a neutral taste. As a result, many manufacturers have formulated various supplements, including coffee creamer, to improve the health benefits of your morning coffee. Drinking coffee has been found to have many potential health benefits, including optimized blood sugar control, improved memory, antioxidants, and more; plus, drinking up to four cups of coffee a day is reassuring.
Although this may seem like a good idea to save time, we need to consider the optimal temperature at which collagen and egg white matter can survive. If the temperature is just above 37 degrees Celsius, collagen changes its properties. The temperature at which proteins change their properties is as low as 36 degrees Celsius. This may seem counterintuitive since a protein is a structural protein whose equilibrium temperature is below our body temperature. But it’s also nature’s way of getting the body to remodel this protein because our bodies are under constant stress every day.
So, should you add collagen to your brew? Unfortunately, the water temperature must be around 90.5 to 96.1 degrees Celsius if we want to brew a beautiful cup of coffee. This temperature is more than twice the stable temperature of collagen; At these high temperatures, proteins change their properties or deteriorate. Think of it like a raw egg hitting a frying pan. Although it is still an egg, the protein has changed differently and cannot return to its original structure. The same goes for collagen. Therefore, if you want to enjoy the full benefits of collagen peptides and coffee at the same time, it is recommended that you drink cold coffee to maintain the structural integrity of collagen. In addition, you can add collagen to other foods, such as smoothies, yogurt, acai bowls, or protein shakes.
A match made in heaven
The combination of collagen peptides and coffee offers a variety of health benefits from your head to your toes. Remember that to take full advantage of collagen peptides, consume them in drinks or foods below body temperature. I use a simple collagen recipe for cold brew coffee regularly.
Cold Brew Coffee Collagen formula
Materials:
8 ounces of freshly brewed coffee or two shots of espresso
Four ounces of your favorite milk
Agave sweetener and coconut sugar, or your favorite sweetener.
1 scoop Collagen (10g)
Ice cube
Cinnamon powder
Practice:
First, take 8 ounces of freshly brewed coffee or, if you prefer, two shots of espresso.
While the coffee is still hot, add agave sweetener or brown sugar to taste it to dissolve the sweetener better.
Add 4 ounces of almond milk or milk of your choice.
Add cold before adding collagen powder.
Once cool, add one teaspoon of your favorite collagen powder (about 10 grams).
Sprinkle a little cinnamon on top, and enjoy.