Discover the connection between collagen and improved heart health, signs your collagen may be low, and ways to increase your collagen levels.
Collagen is well-known for giving skin a youthful appearance. Research also connects collagen supplements (namely, native type II or hydrolyzed collagen) with supporting healthier joints. (1) But did you know that collagen also plays a role in heart health?
We’ll explain how in a moment. But first, let’s talk about what collagen is.
What Is Collagen?
Collagen is a protein made up of three amino acids: glycine, proline, and hydroxyproline. It is structured like fiber and helps strengthen bodily tissues — we’re talking skin, teeth, bones, muscles, tendons, ligaments, and cartilage — so they are stronger and, in some cases, more flexible.
There are 28 identified types of collagen, each of which is found in various tissues or organs. (2) Collagen’s role varies depending on where it is located. In addition to contributing to healthy skin and joints, this protein also helps support: (3)
- Stronger bones
- Better vision
- Improved brain function
- Increased muscle mass
- Greater heart health
On March 14, 2023, the British Journal of Nutrition published a review that sought to learn whether taking a collagen peptide supplement positively impacted cardiovascular health. (4) After looking at 12 randomized controlled trials, researchers found that it did. They noted that subjects taking a collagen supplement had:
- Significantly decreased fat mass
- Significantly increased fat-free mass
- Lower serum low-density lipoprotein (LDL) levels
- Lower systolic blood pressure
The first two findings are important because people who are overweight are more likely to develop health conditions that can lead to heart disease. (5) Both high cholesterol (which includes your LDL level, a.k.a. your “bad cholesterol”) and high blood pressure also contribute to heart disease, making lowering them important to heart health.
Signs Your Collagen May Be Low
Our body makes collagen from the proteins we eat. However, its ability to do this reduces as we get older, lowering about 1% per year after the age of 40. (2) How do you know if your collagen is decreasing?
Unfortunately, there is no medically recognized test currently available that can easily detect collagen levels in your blood. Instead, it can be helpful to watch for signs such as these: (6)
- Sagging or wrinkled skin
- Hallowed eyes and face
- Muscles that are weak or ache
- Pain in the joints
- Feeling more stiff, or having trouble moving about
- Gastrointestinal issues
- Circulatory issues
Ways to Increase Your Collagen Levels
If you suspect that you have low collagen levels or you’re losing the ability to effectively produce collagen due to your age, there are a few things you can do. Harvard T.H. Chan School of Public Health shares several ideas: (7)
- Consume bone broth. Animal bones are rich in collagen, and the collagen they contain can be drawn from them by simmering the bones in water (with a bit of vinegar) for 4 to 24 hours. You can also boil the animal’s cartilage and skin to get collagen-rich gelatin.
- Eat foods that contain the amino acids used to make collagen. Remember that collagen is made up of glycine, proline, and hydroxyproline. You can find these amino acids in high-protein foods like fish, chicken, other meats, eggs, dairy, legumes, and soy.
- Eat foods high in zinc and vitamin C. Both of these nutrients support collagen production. Zinc can be found in shellfish, meat, whole grains, legumes, nuts, and seeds. Citrus fruit, berries, tomatoes, and leafy greens are high in vitamin C.
- Reduce or eliminate unhealthy lifestyle habits. Not getting enough sleep or exercise, smoking, and high stress levels can all negatively affect collagen production. So, creating positive health habits in these areas can help you create more collagen.
Another Option
Another option is to take a daily collagen supplement. Taking this approach may feel easier than modifying your diet. It can also be a good step to take when working on unhealthy lifestyle habits.
Natural Wellness offers a Collagen Peptides supplement that contains 18 different amino acids. It comes in powder form and is unflavored, so you can add it to your favorite liquid. Just one scoop provides 20 grams of hydrolyzed collagen peptides. It’s also lab-verified for quality and manufactured in the U.S.A.
Overall, collagen is important for a variety of reasons, and greater heart health is one. Help your body produce and protect this protein and your cardiovascular system will thank you!
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