What is collagen and why should you be taking it?

What is collagen? 

• Collagen is a major component of connective tissues that make up several body areas, including tendons, ligaments, skin and muscles.
• It is a combination of 20 amino acids that form together to create a protein.
• Your body makes 4 different types, each for a different purpose in the body (keep reading to make sure you are taking the best one!)
• Everyone has a decrease in collagen production starting at 30 years old, then a more significant decease at 35 years old. For women– at menopause, you have a whopping 30% decrease in production within the first 5 years of menopause. Then a 2% decrease each year after. Likely, there is a similar decrease in production in men around this time as well (ages 50-60).

Why would you use it?

• For skin – it helps decrease wrinkles and improves skin elasticity
• For muscles – it helps build muscle mass
• For tendons – it keeps them strong, durable, and keeps joints in place
• For joints – it keeps joints moving properly and decreases pain
• For digestion – it helps heal leaky gut and promotes a healthy gut integrity
• For wounds – it helps heal tissue faster and helps scars form
• For bone – it helps keep the bone matrix strong and prevents bone loss
• For blood vessels – it strengthens the vessel walls to prevent cardiovascular disease

What kind should you take?

• Opt for hydrolyzed collagen (aka. collagen peptide), which means the collagen has been broken down, making it easier for you to absorb.
• Collagen is sourced from animals. It is extremely important to choose grass-fed, organic, collagen supplements that have been tested for heavy metals.
• The type of collagen is important!
  • For joint health & pain relief = Bovine, chicken or pork collagen is best (type II collagen)
  • For skin health & wrinkle prevention = Marine collagen is best (type I collagen)

More ways to boost collagen!

• Food as medicine (aka collagen containing foods):
  • BONE BROTH! – best when using cartilaginous bones
    • Pro tip! That gelatinous layer (gelatin) on top of bone broth is actually broken-down collagen. Don’t remove this, rather shake it up to mix it back in and enjoy!
  • Fish and beef
  • Chicken and pork skin
  • Congee (ancient Chinese porridge recipe)
  • Organ meat (high in proline + glycine)
  • NOTE! Always choose grass-fed, organic, meats and bones.
• Supplements
  • Glutamine 1-3 grams daily- stimulates collagen synthesis
  • Amino acids – building blocks of collagen, specifically proline and glycine
  • Zinc 15-30mg daily – helps remodel collagen
  • Copper 1-2mg daily – cross-links collagen making it stronger
  • Vitamin C 1-2 grams daily – important cofactor in production of collagen
• Therapies
  • Acupuncture – can stimulate collagen production
  • Injectable collagen – doesn’t last as long and higher rates of allergic reaction
  • Topical collagen creams – provided collagen peptides right to the spot its needed

Safety

• Collagen is widely accepted to be safe. Side effects typically have to do with a sensitivity to the product (due to digestive issues, hypersensitivity, additives, etc.), rather than the collagen causing disruption.
• ALWAYS talk to your doctor prior to starting any new supplements.