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.
- BONE BROTH! – best when using cartilaginous 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.