Supplement Sunday - Collagen
What is Collagen?
Collagen is a one of the most plentiful proteins in the body and serves as the main component of connective tissue. It’s one of the major building blocks of bones, skin, muscles, tendons, and ligaments. Collagen is also found in many other body parts, including blood vessels, corneas, and teeth. It is like the glue that holds everything together.
As we age, we produce less collagen. There are things that damage collagen as well, including:
Getting too much sun
Smoking - this is why people that smoke have a lot of wrinkles
Eating a lot of sugar and refined carbohydrates (processed food again)
There are at least 16 types of collagen. It is found throughout your body, providing structure and support. The main types are the ones found in skin (Type I and III) and the type found in joints (Type II).
It has become very popular the last couple of years in the cosmetic and supplement industry. You can find it in face creams, lotions, shampoos and a multitude of products for skin care. There are supplements sold in pill form and powders for adding to food/drinks. This is the trendy supplement for now!!!
Natural Food Sources
Collagen is found in the connective tissues of animal foods. For example, it’s found in large amounts in chicken and pork skin. One particularly rich source is bone broth, which is made by boiling the bones of chicken and other animals. Gelatin is basically cooked collagen, so it’s very high in the amino acids needed to produce it. The big debate in science and nutrition is over whether eating a collagen-rich diet actually increases the levels of this protein in your body. When you eat protein, it’s broken down into amino acids and then reassembled, so the collagen you eat wouldn’t translate directly into higher levels in your body.
Benefits of Taking Collagen Supplements
Studies have shown that it can modestly reduce wrinkles and slightly improve the appearance of cellulite. It may modestly improve joint pain and flexibility in osteoarthritis. The effects can require 2- 6 months of daily use (so obviously not overnight).
There is not much information available on the safety and efficacy of collagen supplements. Some potential side effects of gelatin supplements include an unpleasant taste and a feeling of heaviness and heartburn. If you’re allergic to the source of the supplement, you could have an allergic reaction.
Here is Consumer lab video on their testing of collagen supplements.
Dosage and Examples
Typical daily dosage for skin wrinkles or joint pain of hydrolyzed collagen (collagen hydrolysate) is 1-9 grams.
I have listed some products (tested for heavy metals etc) and as always you can purchase them other places than I have listed. It is just a good way for you to see the brands.
For wrinkles and cellulite -
Trunature (Costco) Healthy Skin Verisol Collagen Capsules
https://www.costco.com/trunature-healthy-skin-verisol-collagen,-240-capsules.product.100294125.html
Super Collagen plus C
Besha Inc. Collagen Peptides Powder
Nunaterals collagen
For joint health -
Origins UC-II
In addition to pill supplements, collagen peptide powders have become popular as well. Clark uses the Vital Proteins Collagen Peptides (pictured below) as the protein in her smoothies - instead of whey or other protein powders. She also uses it in her acai bowls and overnight oats for a protein source without an overwhelming or flavor changing effect. This brand also has Collagen Water and products specific for hair and nails etc. It is an easy way to sneak in collagen - without really noticing!
All material gathered and researched through my amazing fellowship program, The Arizona Center for Integrative Medicine.
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