Collagen – makes up about half your bone tissue and requires vitamin C, Silica, Zinc, Lysine, and Copper to work
Collagen is essential for bone building and maintenance. Collagen makes up between one-third and one-half of your bones and is the main protein in the body. It’s what holds all our parts together, including the bones. It makes up the majority of our connective tissues, and this is important for the health of your bones. (65) Copper is also required for the creation of collagen. (65b) Zinc also aids in the function of collagen. (66b)
You can’t produce the type one collagen that makes bone tough and flexible without the amino acid Lysine. It directly contributes to the formation of bone and has been shown to reduce fracture healing time. It’s also shown to speed up the repair of other tissues and promote the formation of tissue and the production of collagen, making it crucial for healing breaks and fractures. (66)
There are about 40 types of collagen, some say 28, but there are six major types that most people with Osteoporosis are familiar with. Though some say Type X (10) is best for the bones, Dr. Nick Bitz, a licensed, board-certified naturopathic doctor and collagen expert, says all forms convert to the same type in the body. “Collagen is collagen is collagen,” Dr. Bitz says. “It’s always the same protein regardless of the source.” (67) Much of the collagen supplement products don’t have all the amino acids to make them a complete protein, so you will need to make sure all nineteen are in it and that those include lysine and tryptophan.
Something to keep in mind about collagen supplements is that some are higher in calcium. According to MedlinePlus, a website supported by the National Institutes of Health, high calcium levels or hypercalcemia may occur as possible side effects of collagen supplements. Collagen that comes from marine sources, such as shark cartilage and shellfish, contains high amounts of calcium, which can significantly raise the calcium levels of the person using the supplement. (68)
So while you may ask what supplement is the best kind, it may make little difference. But marine collagen, even though it is supposedly better absorbed because the molecules are smaller, needs monitoring to avoid hypercalcemia, which would be enhanced by high continuous doses of marine collagen, especially with vitamin D and/or calcium supplementation. (68)
Some last notes on collagen. Whole food is always best, and collagen as a supplement is a processed food. It can be healthy or not, depending on the source. It may or may not be a complete protein depending on whether it has all the 9 essential amino acids, including Tryptophan. Homemade Bone broth is a great way to get collagen, but even some commercial bone broths are not complete proteins. I recommend the consumption of supplemental collagen only if it is a complete protein with all essential amino acids, and is organic and pasture-raised, or if it’s combined with bone broth protein that has all 9 essential amino acids. Another important note on collagen is that you cannot get it from plants! I don’t care what someone tells you, or what some marketing slogan you may have bought into, if you believe it is possible. Don’t be fooled! You may find something that will “boost” collagen, but collagen itself will not be found in a plant. This is one of the downfalls of a vega diet. With almost one-half of bone tissue being made up of collagen, it is critical to understand how vital collagen is to bone remodeling. Lastly, supplemented collagen can have side effects. (68b)
15-20 g is the recommended daily amount.
Naturally Better Bones 