Before diving deeper, let's introduce our "co-star": amino acids. These molecules can link up to form peptides (short chains) or proteins.
A protein is a complex chain of 20 or more amino acids. Proteins provide structural support and run nearly every function in your cells, all thanks to amino acids!
There are over 500 amino acids on Earth, but the human body uses only 20 of them. These 20 amino acids fall into two categories: essential and non-essential.
Essential Amino Acids
Essential amino acids must be consumed through your diet because your body needs them to function but can't produce them. There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Collagen contains 8 of these essential amino acids, which we'll discuss along with their functions in your body.
Non-Essential Amino Acids
Non-essential amino acids are those your body can produce. However, about half of these are "conditionally" essential, meaning that in certain circumstances (like illness, injury, or pregnancy), your body can't keep up with the demand for them. This makes consuming both essential and non-essential amino acids crucial for overall health.
There are 11 non-essential amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine. All 11 are found in collagen.
Amino Acids in Collagen
Is collagen a complete protein? No, because a complete protein has all 9 essential amino acids. Collagen has 8 of the 9 but is missing tryptophan. Despite this, collagen remains a powerful protein with all 11 non-essential amino acids, including a particularly powerful triple-helix of amino acids.
Essential Amino Acids in Collagen
- Histidine: Versatile, used in creating proteins like red and white blood cells, and making histamine for immune response.
- Isoleucine: Aids in wound healing, regulates blood sugar and energy levels.
- Leucine: Similar to isoleucine, related to human growth hormone production.
- Lysine: Helps absorb calcium, form collagen, and regulate hormones.
- Methionine: Absorbs micronutrients like zinc, detoxifies heavy metals.
- Phenylalanine: Acts as a precursor to other hormonal changes, found in aspartame.
- Threonine: Forms collagen, strengthens tooth enamel.
- Valine: Promotes tissue repair, muscle growth, and energy regulation.
Non-Essential Amino Acids in Collagen
- Alanine: Breaks down tryptophan and vitamin B6, provides muscle energy.
- Arginine: Key in cell communication, blood flow, and immune response.
- Asparagine: Aids neuron communication, removes toxins.
- Aspartic Acid: Supports neuron communication and energy production.
- Cysteine: Central to collagen's elasticity, acts as an antioxidant.
- Glutamic Acid: Involved in learning, memory, and neuron communication.
- Glutamine: Detoxifies cells, supports immune function and digestion.
- Glycine: Acts as an antioxidant, quick energy source, common in collagen.
- Proline: Supports antioxidant responses, immune system, and wound healing.
- Serine: Strengthens neurotransmitters, helps create other non-essential amino acids.
- Tyrosine: Produces melanin, regulates hormones.
The Most Important Amino Acids in Collagen
Collagen protein has a triple helix structure made of glycine, proline, and hydroxyproline. Hydroxyproline is created by adding hydrogen and oxygen to proline, occurring almost exclusively during collagen creation or breakdown. These three amino acids make up about 50% of all amino acids in collagen, with glycine accounting for about 30%.
What About Tryptophan?
Tryptophan is an essential amino acid missing from collagen. It helps create serotonin, playing a key role in sleep and mood regulation. Since it's not in collagen, ensure you consume other foods with tryptophan or choose a collagen supplement fortified with it to stay healthy.