Should I take collagen supplements for my gut health, skin, and joints?
What is collagen?
Collagen is the main structural component of skin, nails, bone, joints, and cartilage. It is the most abundant protein in the body and makes up about 75% of your skin. Think of it as the glue that holds things together in your body.
Unfortunately, our body collagen begins declining in our mid-20s to early-30s. This makes it appealing to start supplementing with collagen. Since collagen supplements are made from naturally derived sources like animal tissues, they are also rich in the three amino acids that are found in collagen. These specific amino acids are why collagen supplements provide additional benefits related to joint health and beauty that regular protein supplements aren’t able to provide.
How does collagen work?
Quick lesson on protein. When you consume any protein source (whether it comes from beans, meat, or tofu) they all break down in the body the same way. They are reduced into their individual amino acids that are the building blocks of the protein. The amino acids go into a pool. When your body needs certain amino acids to aid in a bodily function, it will go to this pool and pull what it needs from there.
This means that the collagen you consume won’t enter the body and be directly used as collagen. Consuming collagen-rich foods will aid your body by having those amino acids readily available to use for collagen when needed. However, your body may choose to use those amino acids for a more pressing issue like repairing muscle or healing a cut on your finger.
Should I supplement with collagen?
You decide! It won’t harm you, but it also may not be necessary.
By supplementing, we give our body a boost of these specific amino acids. So it makes sense that by having more of them in our bloodstream, they can get used for collagen-based issues such as in our wrinkle-prone areas of the face or our overused knee joints.
If you focus on eating good sources of protein and eating foods with the nutrients that support collagen production, you may not need to supplement.
Nutrients to support natural collagen production in your body
- Vitamin C found primarily in fruits and vegetables
- Proline from cheese, cottage cheese, beef, and cabbage
- Glycine from meat, fish, legumes, and dairy products
- Iron from oysters, mussels, beef, beans, tofu, spinach, and broccoli
So what does the research say?
Research is still in its infancy. Study sizes are small and need to be replicated with larger populations to come to a final conclusion. Also, some studies are low quality which means we need to take their conclusions with a grain of salt.
But there is a growing amount of research that suggests it is good for skin aging and joint health. Studies show that daily supplementation for 4-8 weeks leads to improved skin hydration, elasticity, and wrinkles. However, the study sizes are small.
How to choose a supplement?
- Third-party tested. Look for a label such as NSF or USP that means it is a trusted brand and has been tested for safety.
- Look for a reputable source. Grass-fed, pasture-raised animals or wild-caught fish.
- Opt for unsweetened. If possible choose a collagen supplement that does not have added flavor. Why? You will regulate your added sugar consumption this way. If you are worried about flavor, you can easily add it to other things like coffee (not too hot) or smoothies.
- Check the ingredient list. Look for hydrolyzed collagen, amino acids, or hydrolyzed peptides. This will make the supplement digestible for your body.
Protecting natural collagen in your skin
If you are looking to protect the collagen you already have in your skin then follow these quick tips:
- Be mindful of how much time you spend in the sun. Ultraviolet rays from the sun break down collagen. If you do plan on spending a lot of time in the sun, you should make sure to put on sunscreen to protect your skin.
- Eat foods high in antioxidants like fruits and vegetables. This will help to reverse inflammation of damaged collagen.
Bottom Line….
Collagen is a major protein in the body and provides structure for many parts. If looking to support or enhance health, it’s best to look at your diet and see what you can add or eliminate. Collagen supplementation may be beneficial for skin quality, and if you choose to supplement follow the guidelines above.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/
https://www.healthline.com/nutrition/collagen#bottom-line