When we think about the human diet, it’s clear that we’ve drifted far from our ancestral roots. Historically, our diets were rich in collagen—a protein that makes up about a third of our body’s protein content and plays a crucial role in skin elasticity, joint health, and even gut integrity. Our ancestors naturally consumed collagen through connective tissues, skin, and organ meats. Today, the easiest way to restore this lost nutrition is through collagen supplementation.
What Are Collagen Peptides?
Collagen peptides are short chains of amino acids derived from collagen. This protein is a key structural component of skin, bones, tendons, and other connective tissues. When collagen is hydrolyzed, it breaks down into peptides that are more easily absorbed by the body. These peptides contain essential amino acids like glycine, proline, and hydroxyproline, which are vital for the synthesis of new collagen in the body.
Types of Collagen Supplements: Marine, Chicken, and Bovine
When considering collagen supplementation, it's important to know that there are several types, each sourced from different animals and offering unique benefits:
- Marine Collagen: Derived from fish, marine collagen is particularly high in Type I collagen, which is the most abundant type in the human body. It’s known for its ability to support skin health, reducing wrinkles, and improving hydration.
- Chicken Collagen: Sourced from chicken cartilage, this type of collagen is rich in Type II collagen, which is most beneficial for joint health. It also contains chondroitin sulfate and glucosamine, compounds that support joint flexibility and reduce inflammation.
- Bovine Collagen: Made from cowhide or bones, bovine collagen provides Type I and Type III collagen. These types are essential for skin, hair, nail health, and gut repair. Bovine collagen is also an excellent source of glycine, an amino acid that supports sleep and detoxification.
Incorporating Collagen into Your Diet: Bone Broth and Beyond
While supplements are convenient, one of the most primal ways to boost your collagen intake is through bone broth. Bone broth is a nutrient-dense, gelatin-rich liquid made by simmering animal bones, skin, and connective tissues for an extended period. This slow cooking process extracts collagen and minerals, making them more bioavailable.
Here’s how I do it: I make my own bone broth in a slow cooker or Instant Pot. This method is not only cost-effective but also allows for complete control over the ingredients. I prefer to use bones from grass-fed cattle, pasture-raised chickens, or wild-caught fish to ensure the highest quality nutrients. I simmer the bones with a splash of apple cider vinegar to help draw out the minerals, adding in vegetables and herbs for extra flavor and nutrition. The result is a collagen-rich broth that’s perfect for sipping or using as a base for soups and stews.
But the benefits don’t stop there. The collagen-rich bits from your food sources, such as the skin and connective tissues from various cuts of meat, are also invaluable. Don’t shy away from eating the crispy skin on a roast chicken or the gelatinous bits from slow-cooked meats—these are packed with collagen and other beneficial compounds.
The "Like Supports Like" Philosophy
The concept of "like supports like" is deeply rooted in traditional medicine, suggesting that consuming certain animal parts can support the corresponding parts of the human body. For example, consuming collagen from animal skin and bones may help strengthen and repair our skin, joints, and connective tissues. This idea isn’t just folklore—science backs it up. The amino acids found in collagen peptides, such as glycine, proline, and hydroxyproline, are precisely what our bodies need to produce and repair collagen.
My Personal Experience with Collagen
For me, adding collagen peptides to my diet has been a game-changer. I’ve noticed that my hair and nails grow faster and are stronger than ever before. My skin feels more resilient, and those everyday aches and pains—especially as I navigate life over 40—have significantly diminished. The easiest way I incorporate collagen is by adding a scoop of collagen peptides to my morning coffee. It dissolves easily, has no taste, and is an effortless way to get some extra nutrition every day.
Collagen supplementation is more than just a trend; it’s a return to our roots. By making or purchasing bone broth, eating the collagen-rich parts of our food, and supplementing with high-quality collagen peptides, we can restore this vital protein to our diets and reap the benefits of better skin, stronger joints, and overall improved health