CRACKING THE COLLAGEN CODE!
Nov 26, 2020It’s everywhere right?! And now you will probably get targeted with ads because you’ve shown interest in an article about it (#sorrynotsorry), but I felt it was only fair that if you’ve seen me using it over on insta then I better share all the juicy deets about it!
What is collagen?
Collagen is the main naturally occurring protein in the human body, found in our skin, bones and connective tissues such as ligaments, cartilage and tendons. It makes up 70% of the protein in our skin so there is no wonder it is being deemed as a beauty must have. Other than skin health the benefits of collagen range from improved joint health, enhanced exercise recovery, and hair and nail strength. Whilst many talk about it’s benefits for gut health, more research is needed in this area.
There are many different types of collagen within the human body but from a consumer perspective you will hear mostly about type I, type II and type III. Each of these types are found in differing amounts depending on the area of the body but type I is the most abundant and collectively their main role is to provide strength and elasticity.
What is collagen made of?
Collagen is made up of amino acids with the primary ones being; glycine, proline, and hydroxyproline.
What foods have collagen?
Before we get talking about supplements, it’s important to remember that you can also ingest collagen from whole food sources like meat, fish, and eggs. When it comes to animal sources, most collagen is actually within the tendons and cartilage rather than the flesh so the best ways to get it is through slow cooked, bone in recipes. Making a bone broth from these parts of meat or fish therefore is a good food source of collagen (however it is not the same concentration of collagen as the collagen peptides found in supplements). You can help to support your body to continue producing collagen by ensuring you have a diet rich in wholefoods with Vitamin A, Vitamin C and other antioxidants and co-factors which are needed for proper collagen production.
What does collagen do?
The benefits of collagen can include:
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Gives skin strength and resilience
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Improved joint health
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Enhanced exercise recovery
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Hair and nail strength
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Helps with blood clotting and healing wounds
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Protects the nervous system
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Whilst many talk about its benefits for gut health, more research is needed in this area.
What is collagen powder?
Collagen in its natural state is far too large to be absorbed by the body. Instead collagen is broken down or hydrolysed into collagen powder. Partial hydrolysation results in gelatin. You would be familiar with this from using it to make jelly or to thicken sauces or soups (this is also the gelatin you get from making your own bone broth when it sets like jelly). Gelatin only dissolves in hot water and is moderately soluble within the body.
When collagen is further hydrolysed into very small particles you get collagen peptides (also called hydrolysed collagen or collagen hydrolysate). This is the stuff you will find in the beauty products and sold as supplements which is a very fine powder that dissolves in hot or cold liquid and easily absorbed by the body. There are scientific studies that have reported positive effects on skin health and elasticity from collagen peptides - helping to reduce wrinkles and increase skin firmness. Umm I’ll have some of that please!
Why would one consider taking collagen as a supplement?
Our bodies produce collagen naturally however as one ages, the production rate of collagen decreases, hence the appearance of fine lines and wrinkles and loss of bone and muscle mass. Whether it be for skin, nail and hair health, or to aid with joint problems or simply as additional protein source, there are multiple reasons one might consider a collagen supplement. Other lifestyle factors that can deplete collagen stores within the body include smoking, sun exposure, not enough or overexercising and a diet lacking in wholefoods and nutrients.
With collagen powder now being available as an ingestible product, it means that we can provide our body with the substrates (amino acids) that are needed for collagen production and hence combat this natural decline of collagen production as we age or through the other aforementioned lifestyle habits.
How much collagen per day?
One of the most searched for questions on the internet when it comes to collagen supplements is how much you should be taking a day. Officially, there are no health guidelines that stipulate an amount given as it depends what you’re taking the supplements for. The type of collagen you’re taking, and the reason for taking the supplements, will inform the correct dosage (and of course I recommend working with a practitioner to find a supplement for you individually). It is generally recommended that between 2.5g to 15g of hydrolyzed collagen a day is useful with varying amounts depending on the reason you’re taking it.
What is the difference between bovine and marine collagen?
Put simply, bovine is collagen sourced from cows and marine collagen is sourced from fish. Bovine collagen provides type I and type III collagen so is beneficial for both skin and joint health. Marine collagen is mainly type I collagen so is beneficial mainly for our skin but does also provide some benefits for joint health. Interestingly, there is a study that suggests marine collagen has increased bioavailability, being absorbed 1.5 times more efficiently by the body. Knowing which product is better for you really comes down to your preference for cow or fish products and whether you are looking for benefits mainly for your skin or for joint health and other benefits as well. Keep in mind both have benefits, and you do not have to always choose one over the other. I personally use both. You should note that collagen is only found in animal products and there are no vegan-friendly options.
What to look for to find a quality product?
Firstly, for bovine collagen look for one from grass-fed cows. For marine collagen look for one from sustainably sourced fish. Secondly, ensure the product says hydrolysed as it is this process that allows the most efficient absorption. A product that also contains Vitamin C is a good idea because Vitamin C is needed for collagen formation. Lastly, look for products with clinical trials so that you know what you are spending your money on has proven results!
And of course, don’t forget – wholefoods first!! Collagen supplements will not outperform a poor diet and lack of water. A collagen supplement is not essential to one’s diet – they are exactly as stated, to SUPPLEMENT a nutritious diet and healthy lifestyle habits. Just think about all of the people you know with incredible skin and I have no doubt the common habits there are not collagen supplements but instead a wholefood diet, plenty of water, exercise, reduced sun exposure, daily skincare and a stress managed lifestyle (let’s not ignore the role of genetics either)!
If you liked this post, why not also take a read about protein with our blog on plant based sources of protein here. For more about supplements, take a read on fermented, probiotic and cultured foods here.
