Collagen - Does It Help?
There has been quite a lot of interest in collagen supplement in the media recently so here’s my take on it!
Firstly – yes I take it and yes I think it has made a difference to my skin, hair and nails – but it is expensive and can take months of consistently supplementing to notice a difference.
Collagen isn’t a new product it’s been around for a while which means that there are a number of studies that demonstrate it’s effectiveness.
What Is Collagen?
Collagen is a protein that is naturally found in the body and plays an important role in maintaining the strength and structure of skin, hair, nails, bones, joints and other connective tissues.
How Do We Make Collagen?
Collagen is produced in the body through a process of protein synthesis, which involves combining the necessary amino acids obtained from our diet with important nutrients such as vitamin C and zinc.
A Decrease In Collagen
Collagen production gradually decreases as we age, beginning in our late 20s and declining more rapidly after the age of 40.
Collagen production gradually decreases as we age, the decline starts in our late 20s and occurs more rapidly after the age of 40.
Studies indicate that in the first five years after menopause there may be up to a 30% decrease in dermal collagen levels, followed by a 2% reduction per menopausal year. This can lead to visible signs of aging such as wrinkles, joint and muscle discomfort, reduced flexibility, and thinning of the digestive tract lining which may lead to gastrointestinal problems.
Support Your Collagen
Before thinking about a supplement there are some dietary and lifestyle interventions that can support your body’s collagen production.
Include foods that are rich in vitamin C, zinc, omega 3 and proline (an amino acid), avoid sugar and processed foods, stay hydrated, focus on sleep, don’t smoke and limit alcohol.
Common Types Of Collagen
Type I Collagen: This is the most abundant type of collagen in the body and is found in skin, tendons and bones.
Type II Collagen: This type of collagen is found in cartilage and connective tissue that protect joints and bones.
Type III Collagen: This type of collagen is found in skin, muscles and blood vessels.
Collagen Supplements Do They Work?
The research is interesting and ongoing but there have been a number of small studies that demonstrate an improvement in skin elasticity, signs of aging, joint pain and bone density.
We need larger studies to get a definitive answer but if you do decide to give collagen a go bear in mind that it is likely to take a few months before you notice any improvement.
Suggestions
Collagen supplements come from connective tissue of cows, fish and sometimes chicken.
Marine collagen is composed of almost entirely type I collagen, has a smaller molecular structure than bovine, is thought to be is easier to digest but is more expensive.
Check to ensure that the product is just collagen, an extra nutrient like vitamin C or zinc is ok but avoid anything with fillers, sweeteners etc.
Capsules and gummies are expensive and don’t contain enough collagen to make a difference.
Choose a hydrolysed collagen powder as it’s easier for the body to absorb and utilise - aim for a minimum of 5000mg/day. Most powders are flavourless and can be added to hot drinks.
A few of my favourite brands:
Ancient and Brave
Planet Paleo
Bare Biology
Athred
Cytoplan Marine Collagen
Taking collagen supplements is generally considered to be extremely safe, however, you should always consult your doctor before starting any form of supplementation to ensure there are no potential issues that could affect your health.
Please note that if you struggle with histamine intolerance you might have a negative reaction when consuming high doses of collagen.
I have a special interest in nutrition for women approaching or over 40 who are struggling with weight management, low energy, perimenopause symptoms and blood glucose imbalance. If you have any questions or would like to book a consultation -just drop me a message.