Collagen, often referred to as the body's scaffolding, is a protein that plays an essential role in maintaining the structure, strength, and elasticity of various tissues in our bodies. Production of collagen starts to dwindle by our mid-to-late 20s and by 40, collagen drops dramatically.
Collagen supplementation has surged in popularity over the past five years or so. I personally didn’t know what all the fuss was about, thinking it was just for people who had extra money to spend on getting their skin and hair to look lush! However, by going down the rabbit hole, and coming up with lots of “did you knows” in the process, collagen is something I started to take and will continue to do so.
In this article, we'll delve into why collagen supplementation is crucial and how it can benefit your overall health.
Understanding collagen
Collagen is the most abundant protein in the human body, making up about 30% of its total protein content. It is a primary component of connective tissues, including skin, bones, muscles, tendons, and ligaments. There are at least 16 different types of collagen, but around 80% of the collagen in the body consists of types I, II, and III. These types of collagen have distinct roles in supporting the structure and function of various tissues.
The Benefits of Collagen Supplementation
Enhanced Skin Health
Collagen is a major component of the skin, providing it with structure and elasticity. As we age, the production of collagen decreases, leading to wrinkles, sagging, and a loss of firmness. Several studies have shown that collagen supplements can help improve skin elasticity, hydration, and overall appearance(b). By supporting the skin’s structure, collagen supplements can reduce the visible signs of aging, making the skin look younger and more vibrant.
Improved Joint Health
Collagen is crucial for maintaining the integrity of cartilage, the tissue that protects our joints. With age, collagen levels decrease, and the risk of joint disorders, such as osteoarthritis, increases. Research suggests that collagen supplements can help reduce joint pain and improve joint function, especially in individuals with osteoarthritis(a).
Stronger Bones
Our bones are largely made up of collagen, which gives them structure and strength. As collagen production declines with age, bones can become weaker and more prone to fractures. Recent studies have shown that collagen supplementation increases bone strength and density.1 By promoting bone health, collagen supplementation can support overall skeletal strength and reduce the likelihood of fractures.
Increased Muscle Mass
Collagen contains important amino acids that are essential for muscle growth and repair. For older adults, maintaining muscle mass is critical to overall health and mobility. Research has shown that collagen supplements, combined with resistance training, can help increase muscle mass and strength. This is particularly beneficial for older adults who are looking to maintain their physical function and independence.
Support for Gut Health
Collagen can also play a role in maintaining a healthy digestive system. The amino acids in collagen, such as glycine and glutamine, are essential for repairing the gut lining. This can be particularly beneficial for individuals with conditions like leaky gut syndrome, where the intestinal lining becomes damaged.
Healthier Hair and Nails
Collagen is vital for the health of hair and nails. Many people experience brittle nails and hair loss as they age, partly due to a decline in collagen production. Supplementing with collagen can help strengthen nails, reduce breakage, and promote hair growth.
How to Supplement with Collagen
Collagen supplements are derived from bovine, marine or porcine sources. They’re available in various forms, including powders, capsules, and liquid formulations. Hydrolysed collagen, also known as collagen peptides, is the most common. It’s broken down into smaller, easily absorbable particles that the body can readily use, and is normally in powdered form that you can add to water.
There’s also debate as to whether or not marine or bovine collagen is better. They’re both made in the same way, just different animal bi-products are used. Marine collagen is derived from fish scales, bones, crustacean shells, and other marine sources. Bovine is derived from bones and cartilage of cows (obviously!). Typically, marine collagen sports only Type 1 collagen; key for skin, hair and nails. Bovine normally has Type 1 and Type 3, so it also looks after your muscles, connective tissue, arteries and organs.
When choosing a collagen supplement, it’s essential to look for a high-quality product from reputable sources. You’re looking for ones that are independently tested, follow good manufacturing practices or are well-regulated producers to minimise the risk of heavy metal exposure, contaminants and pesticides. The one I take and recommend has 9 different types of collagen, is independently tested, provides a broad range of benefits and is highly absorbable.
So, as you can see, collagen definitely isn’t just for those who want luscious locks. There are so many other, more important health reasons as to why you’d want to include collagen in your diet. If you’d like to chat to me about anything in this article, including how to get your hands on some collagen, get in touch!
Before you go…
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References:
(a) Campos, L. D., Santos Junior, V. de A., Pimentel, J. D., Carregã, G. L. F., & Cazarin, C. B. B. (2023). Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon, 9(4), e14961. https://doi.org/10.1016/j.heliyon.2023.e14961
(b) 2. Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494
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