SHOP MY AMAZON STORE FOR COLLAGEN:

 Spring Valley Collagen 1,000mg Per Tablet, Plus Vitamin C, Type 1 & 3, 120ct by Equate 

 Rivalus Collagen Peptides, Unflavored, 0.66 Pound by Rivalus 

COLLAGEN BENEFITS EXPLORED

There are twenty-eight known types of collagen, we will only look into the five important types of collagen. We’ll examine the best sources, natural and supplemental, for each type. 

Type I Collagen 

Type I collagen fibers can be found in the skin and bones and blood vessel walls, as well as connective tissue and fibrous cartilage — fibrous meaning fiber-like, or stiff.  

Type I collagen is most notable for its anti-aging properties. Among the various types of collagen, this fibrous protein best minimizes wrinkles and improves the skin’s health and hydration. 

Type I collagen, which is the most abundant collagen naturally found in the human body, is useful for: 

• Anti-aging, getting rid of wrinkles 
• Skin hydration 
• Wound healing, the formation of scar tissue 
• Reduction in cellulite, possibly even stretch marks 
• Moderate weight loss, especially in non-obese persons 

Best Sources for Type I Collagen 

• Fish collagen (or marine collagen in general) 
• Egg whites (8) 
• Bovine collagen peptides 
• Protein-rich foods, like fish and beef 
• Bone broth 

Type II Collagen 

Found in more elastic cartilage than type I, type II collagen is known for promoting joint health. If you don’t care so much about skincare or cellulite, this is a different collagen to try out. This type of collagen is known for treating joint pain quite effectively. 

You shouldn’t wait until your joints hurt to take type II collagen. Bone broth is the food richest in type II collagen, but also contains other beneficial compounds like hyaluronic acid. Many collagen supplements also contain type II collagen. 

Type II collagen, which has been shown to best survive the digestive system after oral ingestion, will likely promote: 

• Bone health 
• Joint health 
• Of all collagen’s health benefits, research is most certain about type II’s ability to effectively alleviate arthritis and jump-start joint health. 

Best Sources for Type II Collagen 

• Bone broth 
• Chicken collagen 
• Protein-rich foods, like chicken 
• Multi-collagen protein powder 

Type III Collagen 

Type III collagen provides and improves the structure of muscles, as well as organs and blood vessels. Comprised of meshy reticular fibers, this form of collagen is the second most prevalent after type I. 

Type III is abundant in the intestines. Some have purported type III collagen to aid in intestinal health, but the studies do not yet agree on this point. 

Collagen Types I and III also stimulates the production of amino acids, in particular Glycine. 

Glycine is the amino acid that is responsible for building muscle and burning fat.   

Another benefit of these types of Collagen include stimulation of healthy hair.  These types of collagen allow us to have THICK and SHINY hair!   

It truly promotes natural health; and in the process, also slows down hair loss! 

Best Sources for Type III Collagen 

• Bovine collagen peptides 
• Protein-rich foods, like beef and fish 
• Bone broth 
• Collagen protein powder 
• Egg whites  

Type IV Collagen 

This less common type of collagen aids in the filtration of the kidneys and other organs. Type IV collagen exists naturally as building blocks in different layers of the skin. These layers of skin often surround our muscles, organs, and fat cells. 

Best Sources for Type IV Collagen 

• Egg whites 
• Other protein-rich foods 
• Type IV collagen is very difficult to find in supplement form 

Type V Collagen 

Type V collagen is a fiber-like collagen found in some layers of skin, hair, and most importantly the tissue of the placenta. Like some other types of collagen, type V can be found in collagen fibrils — meaning long, very thin collagen fibers.  

Best Sources for Type V Collagen 

• Multi-collagen protein powder 
• Protein-rich foods, like egg whites   

HOW TO ADD COLLAGEN TO YOUR DIET 

As I am sure you’ve seen all over social media there are many products out there now, that offer supplementation of natural collagen. 

It is SUPER important to choose wisely, and only choose products that are organic and natural. 

It’s also recommended to take these products with citrus, orange juice or supplements which contain Vitamin C. Vitamin C actually works as a co-enzyme to allow for better absorption of the collagen, which provides added benefit and better absorption. 

Collagen supplement benefits have been evaluated through published medical studies.  These medical studies have proven that adding oral collagen to your daily routine can increase the elasticity of our skin, along with other benefits.  Medical research has proven that there IS definitely benefit to adding this supplement to your diet! 

If you want to skip the supplements, then make sure to include foods that are naturally rich in collagen in your diet. Some foods that are rich in collagen are: 

1. Bone broth 
2. Wild caught salmon 
3. Leafy greens 
4. Citrus 
5. Eggs + other proteins like lean turkey. 
6. Soy 
7. Tomatoes and other red veggies 
8. Carrots 
9. Avocados 
10. Garlic  

In Summary 

• Collagen is the most abundant protein in the animal kingdom. It is responsible for the structure of our bones, skin, cartilage, and muscles. 
• There are 28 known types of collagen, but only seven types important to human health (I, II, III, IV, V, VI, and X). Most collagen supplements come from these five types. 
• Type I collagen is the most abundant in the body. 
• Type II collagen is the most common found in supplement form. 
• Type III collagen is found in the structure of muscles. 
• Type IV and type V can be found in layers of the skin. 
• Collagen is most efficiently consumed with vitamin C or a hyaluronic acid supplement. Other nutrients which promote the synthesis of collagen include copper and zinc.

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