Scientists estimate that there could be somewhere around 20,000 different types of protein inside an average human body. There is also the possibility that an even higher number of protein variations remain yet unidentified. However, the process of classification and categorization have been simplified by clustering the various essential and nonessential proteins into major groups. In this post, we will briefly go through the basics of what is collagen, certain important variations, and which of them could be considered as being the most beneficial for us.
What is Collagen?
Collagen represents the largest group of proteins found in humans, making up over 30% of our body’s total protein content. Under the microscope, all variations of collagen can be easily identified due to their typical triple helix structure of three long and parallel strands of polypeptide. By function, all collagens are primarily essential for creating, as well as maintaining the bonds that hold skin, muscle, and tendon tissues together.
Loss of collagen can both be a cause, as well as an effect of aging, fat gain, wrinkles, lines, etc. However, a rounded (Type I – IV) collagen supplement that’s rich in Type I and Type III collagen can help us mitigate collagen deficiency and associated symptoms in the most effective way possible. When complemented by a few key changes to one’s lifestyle, they can also help in reversing the detrimental effects of premature aging to an extent.
What are the Different Types of Collagens?
As mentioned, a large part of the human body’s protein content is still a mystery to even the most knowledgeable physiologist. Therefore, not all collagens have been specifically identified yet. Nevertheless, at least 28 different collagen protein variations have been identified and verified till date. Since then, the identified amino acid chains have been broadly classified under five separate categories as follows:
1. Type I: Dense and highly beneficial for bones, ligaments, tendons, and skin.
2. Type II: High water content, beneficial for cartilage tissues (knees, inner ears, trachea, etc.)
3. Type III: Less dense than Type I, but essential for tissue cohesion in organs.
4. Type V: Forms a membranous sheet of protective layer.
5. Type X: Least essential and can be dangerous in large quantities, as it is identified as a possible marker of rheumatoid arthritis.
Which is the Most Important Collagen for Humans?
Out of the five types of collagen proteins mentioned, Type I, Type II, and Type III are of most use to us. These three proteins make up about 90% of the total collagen content of an average human body. However, Type I and Type III are significantly more prevalent than Type II collagen proteins.
It indicates that those two are also the most useful variants out of the three primary collagens identified in us so far. Aside from improving skin elasticity and muscle density, Type I and Type III collagen proteins have the highest propensity to reduce fat and hydrate skin from the inside.
What are the Sources of Collagen?
There are several natural sources of collagen, and they are all derived from animal products. The richest sources of collagen are as follows:
· Bone broth made from the bones of cattle and poultry.
· Poultry in general, including chicken, eggs, and turkey.
· Certain fruits such as oranges, grapefruits, berries, pineapples, and kiwis.
· Leafy greens and most beans are rich in collagen.
· Certain herbs and spices such as garlic and ginger can be helpful, but the small quantity of intake may limit benefits.
· Supplementation (Powders, capsules, etc.)
Are the Other Collagen Types Necessary?
The short answer is yes, barring only Type X collagens. All the other four identified groups of collagen proteins are essential. We stand to benefit most from rounded sources of nutrition that cover all four types. Type I and Type III might be the most important, but meal plans that cover all four categories would be even more beneficial.
However, if you are looking to use a collagen supplement, it should be primarily rich in Type I and Type III collagens to best meet the adult body’s main needs. We tend to benefit more from the concentrated nature of collagen supplements, especially as we get older.
