What is collagen?
Collagen is a protein in the body, made from amino acids. It helps build muscles, tendons, bone skin, and even is found in teeth, blood vessels, and other parts of the body (1). Collagen helps keep things together and provide structure, kind of like glue. Collagen is also very popular for its skin health effects (2, 8), of which you may have seen many ingestible supplements on the market.
What is ingestible collagen used for?
Lots of studies have been done on ingestible collagen, which is amazing! Here are some examples of the research and benefits of consuming collagen:
Skin Health: A study done with women over age 35, showed that ingesting 2.5g of collagen peptides for 12 weeks had significantly improved skin elasticity, hydration, and roughness (6). What’s more, this same study found that 4 weeks AFTER consuming the product (with no consumption of it for those 4 weeks), the women still had lasting effects!
Another study found after 12 weeks of collagen intake, participants had firmer, more hydrated skin, and even saw an anti-wrinkle effect (7).
Joint health: Athletes consuming 25 mL of fluid treated with 10g collagen were found after 24 weeks to have reduced joint pain at rest, when walking, lifting, or carrying an object (3). The researchers believe ingested collagen had a joint protective effect.
While a review study found that ingested collagen seems to stimulate collagen tissue regeneration and synthesis by also accessory component stimulation as well (like hyaluronic acid) (4).
Can the body make more collagen?
Collagen production decreases as we age. As this production decreases, wrinkles and dullness and sagging are seen.
To get collagen straight form the source in its bioavailable form, try:
Chicken, bone broth, and fish/shellfish. Remember how collagen makes up bones and other connective tissues, like ligaments and tendons? Well, in order to get the collagen, you have to eat the collagen.
If eating the chewy parts of meat, or meat in general, doesn’t sound appetizing, never fear! There are plenty of others foods you can consume which will help your body make its own collagen.
In order to promote collagen production in the body, it’s important to eat foods that work with other molecules in the body in order to produce collagen. You’ll need:
Proline: egg whites, dairy, mushrooms, asparagus
Glycine: pork skin, chicken skin, gelatin, and other protein foods
Vitamin C: citrus fruits, bright vegetables like red bell peppers
Zinc: beef, lamb, pork, shellfish, chickpeas, lentils, milk, cheese, nuts, seeds
Copper: organ meats, coca powder, cashews, sesame seeds, lentils
You can also get collagen from supplements, like mentioned above with all the research. Typically, supplements are made with bovine connective tissues, fish, or marine collagen. Don’t be fooled by the word “marine” – it still comes from an animal source (fish).
Vegan friends, there are very few options available when it comes to vegan collagen supplements. Luckily, you can include a variety of foods in your diet to help your body make collagen. Remember those amino acids we talked about, and how they build collagen? Well, be sure you’re eating enough protein in your vegan diet to ensure you’re getting enough of those building blocks! If you need some ideas for meat substitutes, I got you here in my note all about meat alternatives.
Things that damage collagen in the body:
Eating a lot of sugar or refined carbohydrates (9)
Exposing yourself to UV radiation (that means SUNSHINE – wear your sunscreen, friend) (9, 10)
Smoking (11)
And not getting enough vitamin C, or sleep
Personal opinion
I’ve used collagen supplements for years, and haven’t noticed any side effects in my own body. Personally, I don’t eat a lot of meat, so I take collagen supplements. I believe I’ve seen a positive difference in my skin, but who knows! It’s been shown to be safe when ingested as well.
As with ALL SUPPLEMENTS, ensure you are buying from a trusted manufacturer, and check the ingredients list.
AND… get your nutrition from food first! It’s important not to lose sight of what you already have available to you – delicious, nutritious food that is MEANT to aid your body and all of its functions. If you’re unable to get enough from food, then that’s when you consult with your registered dietitian to figure out the supplements that are right for you.
Bottom line
References:
(1) https://www.ncbi.nlm.nih.gov/books/NBK21582/
(2) https://pubmed.ncbi.nlm.nih.gov/29144022/
(3) https://pubmed.ncbi.nlm.nih.gov/18416885/
(4) https://pubmed.ncbi.nlm.nih.gov/26267777/
(5) https://pubmed.ncbi.nlm.nih.gov/31627309/
(6) https://pubmed.ncbi.nlm.nih.gov/31627309/
(7) https://pubmed.ncbi.nlm.nih.gov/25342893/
(8) https://pubmed.ncbi.nlm.nih.gov/30681787/
(9) https://pubmed.ncbi.nlm.nih.gov/20620757/
(10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665475/
(11) https://pubmed.ncbi.nlm.nih.gov/11966688/
