Ever found yourself wondering, what is collagen, and why does everyone seem to be talking about it? You're not alone. Collagen is more than just a buzzword'it's an essential protein that plays a critical role in your body. This ultimate guide breaks down everything you need to know about collagen, its benefits during pregnancy, and answers to your most pressing questions about collagen supplements.
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Collagen is the most abundant protein in the human body, accounting for roughly one-third of all proteins. Think of it as the "glue" that holds everything together. It's a major structural component of the skin and connective tissues, including tendons, cartilage, and ligaments. Collagen also plays a critical role in maintaining healthy joints, bones, hair, nails, and even gut integrity.
What sets collagen apart from other proteins is its unique amino acid composition. It's especially rich in glycine, proline, and hydroxyproline, which are crucial for its function as a structural protein.
Note: Collagen, while commonly referred to as a "protein," is not a complete protein. This means it lacks one or more essential amino acids that your body cannot produce on its own. While collagen provides vital support for many functions during pregnancy'such as skin elasticity, joint health, and tissue repair'it should complement your intake of other protein-rich foods, not replace them. Aim to include a variety of complete protein sources like eggs, fish, beans, and dairy to meet your full nutritional needs during pregnancy.
For more information about protein requirements during pregnancy, check out resources like the American PregnancyAssociation's guide on protein intake.
There are 28 known types of collagen, each specialized for different tissues and functions in the body. However, about 80'90% of the body's collagen is made up of just three types:
Each type of collagen has a specific role, making it vital to choose the right type of supplement depending on your health goals.
Collagen supplements are sourced from the connective tissues of animals, including cows, fish, and chickens. But not all supplements are created equal in terms of quality and .
Here's a breakdown of the most common forms:
Hydrolyzed collagen, or collagen peptides, is collagen broken down into smaller, easily digestible peptides through a process called hydrolysis. This form is tasteless, odorless, and dissolves seamlessly in both hot and cold liquids, making it versatile for daily use in coffee, smoothies, or soups.
Our Needed hydrolyzed Collagen is ethically sourced from the hides of grass-fed, pasture-raised, hormone-free bovines. Take it before, during, after pregnancy ' and beyond.
Capsules offer a convenient option for those who prefer not to mix powders into their food or drinks. They're easy to incorporate into an existing supplement routine but require a lot of consistency to see benefits.
Though convenient, gummies often contain added sugars and fillers. High-quality supplements should be free of unnecessary additives and third-party tested for purity.
Note: Look for collagen supplements derived from grass-fed, pasture-raised cows or wild-caught fish for the best quality and absorption.
While collagen is naturally present in foods like beef, fish, chicken, eggs, and bone broth, supplements are an excellent option for boosting intake, especially during pregnancy. Hydrolyzed collagen powder is a versatile choice'it can be added to smoothies, tea, yogurt, baked goods, or even bone broth to double your collagen intake.
There are no official guidelines for collagen intake during pregnancy. Most collagen powders recommend one scoop (typically 10'20 grams) per day. And providers suggest there is no real benefit in taking more two scoops or more than 30 grams per day.
Yes, collagen supplementation appears to be safe postpartum and while breastfeeding. Research from showed that collagen supplementation improved protein levels and quality of life for postpartum women without negatively impacting breastfeeding outcomes. However, always consult your doctor or midwife to confirm its safety for your specific needs.
Collagen is more than just a structural protein'it offers a range of benefits for pregnant women and their growing babies.
Pregnant women need significantly more protein'up to 100 grams per day, according to some recommendations. While collagen isn't a complete protein and should complement, not replace, other protein-rich foods. Collagen peptides do offer an easy way to support some of your protein intake needs, particularly for those struggling with morning sickness or aversions to traditional protein sources.
Collagen is essential for building the baby's skin, bones, and cartilage. It also provides key amino acids and nutrients like glycine, which plays a role in the baby's growth and a healthy pregnancy.
As skin stretches to accommodate a growing baby, it requires elasticity to prevent stretch marks. Collagen has been shown to improve skin elasticity and hydration, making early supplementation a proactive choice.
The hormonal shifts during pregnancy can lead to dry, brittle hair or even hair loss. Collagen, rich in proline (a key component of keratin), may help maintain hair strength and shine, though more research is needed.
Pregnancy places extra stress on joints, particularly as ligaments loosen under the influence of the hormone relaxin. Collagen may help support joint health alleviating some pregnancy-related aches and pains.
Collagen's amino acids and protein content can help stabilize blood sugar levels, reducing nausea. A small smoothie with collagen and healthy fats can make a significant difference in managing morning sickness.
Collagen is a powerhouse protein that offers a range of benefits, from supporting skin elasticity to bolstering joint health and aiding in baby's development. While food sources like bone broth and eggs provide natural collagen, supplementation offers a convenient way to meet increased needs during pregnancy and postpartum.
Always prioritize high-quality collagen products and consult with your healthcare provider before starting a supplement. With the right approach, collagen can be a valuable addition to your prenatal or postpartum wellness routine.
Did you know your body naturally makes collagen, but as we age, our bodies production of this vital nutrient declines, reducing the function and overall productivity of our body's ability to rebuild and regenerate cells? This cell regeneration not only contributes to healthier joints and skin, but it also slows the visible signs of aging. Collagen is an important protein source for the body, so how can you increase your natural levels of collagen, while reaping all the benefits as you age?
Ever touched a baby's cheek? It's the softest skin you've ever felt on the cutest, tiniest little human. Ever touched your grandma's cheek? No offense g-ma, but it definitely doesn't feel the same. What gives? Collagen! Collagen is an extremely important, naturally produced protein fiber found abundantly in mammals aka humans. Nearly one-third of the body's protein is collagen [R,R].
As we age, the natural production of collagen in humans slows, with signs of low collagen production in more than just saggy skin, wrinkles, and less-than baby soft skin. Without collagen, our bodies lose their structural integrity that supports tissue health, ligament strength, and bone health. The most significant function of collagen is structure, proving why this type of protein, collagen protein (CP), is so very important for the human body!
Collagen provides mechanical stability, elasticity, and strength to humans [R]. Collagen is a protein with a structure similar to a rope in the CrossFit gym. When you look closely at the rope, the rope itself is made up of many individual fibers, just like collagen is. These are called macrofibrils and they're stronger together ' essentially they keep the shape and integrity of the rope [R].
As you climb the rope and use the rope repeatedly, similar to your tendons and ligaments, the structure can fray and become weak. Unless there is more rope (or collagen supply), macrofibrils and even tinier fibers called microfibrils, cause the rope to deteriorate and break down [R]. Your body is no different, which is why replenishing collagen from the diet is important for maintaining robust structural health for skin, bones, ligaments, tendons, and even fighting signs of aging and preventing injury.
Humans do make a good amount of collagen naturally until we reach the late 20s and early 30s. This is when collagen production begins to decline. Furthering this natural decline in the body's production of collagen are UV ray damage, smoke, dehydration, and otherwise, contributing to compromised structural integrity.
While humans do produce collagen naturally, we can increase collagen production by providing our body the nutrients it needs to encourage natural collagen production. Collagen also comes from increasing collagen-containing foods, such as bone broth, and we can consume a collagen protein powder supplement. Collagen powder supplements are the most direct way to replenish healthful levels of collagen in the body.
RELATED ARTICLE5 Collagen Rich Foods
There are three main types of collagen, of out at least 28 known types, that you should consume and that your body naturally produces. Types I, II, and III collagen make up 80-90 percent of the collagen found in the human body [R]
Type I Collagen is the most abundant source of collagen in the human body. Type I Collagen is the strongest source of collagen as compared to other types and most recommended for nail, skin, and hair health. Type I Collagen is found in human bones, ligaments, tendons, skin, teeth dentin and cellular fluid [R]. Due to the great elasticity of Type I collagen, meaning it can be stretched without being broken, making Type I the most well-rounded protein for overall health and well-being. These specific collagen fibers, like the ones found in tendons, are gram for gram stronger than steel [R].
This type of collagen is more typically found in the human body as cartilage. The fibrils that makeup Type II, are smaller in diameter as compared to Type I [R]. Type II collagen also plays an important role in the eyes, specifically in the areas more vulnerable to tearing and retinal detachment [R].
Type III Collagen helps with organizing reticulin fibers in organs and helps organize cells within our organs. Type III Collagen is crucial for fibrous tissue prominent in the intestines, blood vessels, and muscles [R,R]. This type is often found alongside Type I collagen in the body.
It's safe to say that having all three main types of collagen are extremely important for the overall functioning and health of the human body, but is there one type of collagen that is more important than another? Not necessarily. Swolverine's Collagen Protein contains all three types of collagen sourced from Bovine, Marine, and Chicken. By using all three types, you're improving your body's overall health and longevity with just one scoop a day.
RELATED ARTICLE:Is Collagen Better Than My Post Workout Shake?
Does collagen come from animals? Yes, and it's definitely not vegan-friendly. Different animals provide different types of collagen and collagen benefits.
The hydrolyzed bovine hide collagen contains the most common type of collagen and it's sourced from the happiest cows in the USA! Bovine Collagen mainly contains Type I & Type III Collagen which are the most commonly utilized types in the human body.
Bird collagen carries a wealthy amount of Type II collagen sourced from bones, cartilage, eggshells and tissues.
The scales and bones from fish provide a robust amount of collagen and high levels of hydroxyproline which works within the human body to stimulate skin cell regeneration [R]. Some studies claim that because of the small molecular structure of collagen from fish that it's easier to digest and more readily absorbed in the human body [R]. But this doesn't make marine collagen more superior than other types of collagen and does require further research.
If you want to learn more, please visit our website hydrolyzed fish collagen manufacturers.
While there are plant-based collagen powder alternatives out there for vegetarians, the power of the collagen properties doesn't hold a candle to a collagen protein powder supplement. Often times, vegetarian diets have been found to have a reduced collagen synthesis contributing to the advancement in the aging process [R]. It'd be wise to consider ALL of the ingredients in the vegetarian protein, your goals, and whether or not it'd be better for you and your lifestyle to consume an animal-based collagen supplement. Unfortunately, collagen is not vegetarian.
Additionally, there is no vegan collagen protein powder available. If you're strictly vegan and looking to increase your natural collagen producing properties, we recommend increasing your regular intake of silica, vitamin A & C, ellagic acid and other antioxidants, as well as minerals such as zinc.
RELATED ARTICLE: 5 Foods 'Supposed' to Help With Natural Collagen ProductionThe easy answer - supplement with it. We're not just saying this, either.
While our first recommendation is always food, when it comes to getting more collagen in your diet, it can be extremely hard. Collagen protein supplements are clinically proven to be the best way to provide the human body with collagen. Additionally, collagen peptides from powder supplements are more bioavailable within the human body. What does that mean for you? It means that your body has a better chance of actually absorbing the supplement rather than excreting it.
Since collagen protein powder supplements are sourced from animals, the body can easily recognize and utilize the nutrient contributing to an improvement in your skin, ligaments, and tendon's elasticity, hydration, and youthful resiliency [R].
RELATED ARTICLE: Banana Collagen Protein Muffin Recipe
No. Collagen Protein is comprised of at least 9 essential amino acids, meaning your body must receive these building blocks of protein from your diet. Your body cannot make essential amino acids on its own.
Complete proteins are found in animal foods and some plant foods. Collagen is a unique type of protein and is not considered to be a complete source of protein. But before you write it off, it's imperative to understand that collagen protein, just like any supplement, is not meant to replace the nutrition from your diet, but rather, bridge the gaps.
Collagen is made up of very specific amino acids, glycine, proline, alanine, and hydroxyproline, that are severely lacking in modern diets. Collagen can contain up to 19 different types of amino acids, of which, only 10 of the 20 can humans synthesize [17]. Think of supplementing with a CP as providing your body with the glue that holds it together. Your body depends on collagen, and ample amounts of it, to remain strong, healthy, and flexible, as you age.
RELATED ARTICLE What's The Difference Between Complete Vs. Incomplete Proteins?
There are three main amino acids in collagen, one of which is unique to just collagen protein. They are as follows:
Collagen powder supplements, like Swolverine's Collagen Protein Peptides, are the most direct and preferred source of collagen to fight signs of aging, prevent injury, and improve structural functioning in the body because they're sourced from animals and are easily absorbed [R].
The collagen manufacturing process may be more complex than you may think. The manufacturing process breaks the collagen proteins from animals down into hydrolyzed collagen, which is a polypeptide composite made when gelatin or denatured collagen is subject to hydrolysis.
In order to consume collagen as a powdered supplement, manufacturers must complete several steps.
Step 1: Demineralization followed by the extraction of collagen to gelatin.
Step 2: Enzymatic Hydrolysis to produce hydrolyzed collagen ' creates a more easily digested and absorbed form of the collagen.
Step 3: Obtain hydrolyzed collagen and place through an evaporation and milling process in order to filter, sterilize, and dry, creating the final product, a powder.
Not much, honestly. As a consumer, you're going to see Collagen Protein referred to as 'Collagen Peptides', 'Hydrolyzed Collagen' and 'Collagen Hydrolysate'. As an informed consumer, you're going to want to understand which one is better and why. So, what's the difference between these as compared to just regular collagen protein? The amino acid profile is the same but the difference lies within the structure.
From a structural standpoint, Collagen Protein contains a twisted helix of three long chains of glycine, proline, and hydroxyproline (amino acids). Sure, it's pretty crazy strong, but the length of this structure gives the body a difficult time to digest and absorb it. This also contributes to Collagen Protein having troubles being mixed into drinks, shakes, and recipes because it doesn't dissolve well.
As a consumer, you want to purchase a hydrolyzed collagen or collagen peptide protein powder. Essentially, they're a different name for the same thing. These two forms of collagen are broken down into smaller pieces to create a more bioavailable, easily digested and absorbed form of collagen protein [R]. Additionally, the powder is dissolved easily and easier to use in drinks, recipes, and shakes. Swolverine's Collagen Protein, for example, is a hydrolyzed CP.
While topical applications of collagen, such as serums, moisturizers, and creams, can indeed support the body's natural production of collagen by providing nutrients and minerals, it cannot replace the collagen found within human skin.
Researchers in Japan discovered and proved that the hydrolysis process of manufacturing collagen, as we just learned, is the most preferred way to replenish collagen in an aging body. Hydrolyzed Collagen is small enough proteins for our digestive enzymes to completely break down, allowing collagen to be absorbed into the bloodstream at a high rate [R].
Collagen is a great way to increase your overall health while delivering a constant source of protein throughout the day. It's important to know that choosing a collagen supplement is just as important as taking one, which is why we recommend the powder from Swolverine.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
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