Put the collagen bounce back into your skin
Collagen has become one of the most popular products in the global supplements market.
The producers of collagen foods and supplements promise dewy, firm skin and strong shiny hair.
But what is collagen, and do supplements work?
What is collagen?
Collagen is the most abundant protein in the human body and is the main component connecting our tissue – it’s the glue that holds our body together. Of the 29 types of collagen, types I, II, and III are the most abundant, providing structure to our skin and teeth, strength to our bones and muscles, and flexibility to our joints.
As we get older our body produces less collagen. In fact, we begin to lose about 1% of our collagen per year as early as our mid-late 20’s, and women can lose as much as 30% post menopause. Collagen production can also decline faster through exposure to sunlight, smoking, excessive sugar intake, and stress (high cortisol levels trigger collagen breakdown).
When our collagen production slows down, we can see and feel the effects; our skin loses its elasticity and wrinkles start to appear, our joints get sore and our muscles ache.
What are collagen supplements?
Most collagen supplements are made from ground-up animal parts (mainly cows and fish). Although vegan collagen has been produced from genetically modified yeast and bacteria, it’s not yet available as a supplement.
Collagen supplements are usually available as peptides or hydrolysate – the collagen protein has been broken down into smaller molecules which are easily digested, absorbed, and distributed by the body. The most popular forms of supplement are pills or powder, but you can also find collagen in drinks, creamers, gummies, and even baked into snack bars and cakes.
If you’re concerned about the sources of collagen supplements, or you suffer allergies, you can also source collagen from whole foods such as bone broth or food that contains gelatine. These foods are broken down into collagen peptides and amino acids by your digestive system (although they may not be the same quantity or quality as a supplement provides).
Bovine or marine collagen
– what’s the difference and which is best?
Each have their own benefits. Bovine collagen (from cows) tends to have higher hydroxyproline content (the most important amino acid for collagen formation) than marine collagen (from fish). However, marine collagen peptides are more easily absorbed by the body than bovine, due to their smaller size.
The one you choose depends on your specific needs. Clinical studies have shown that both bovine and marine collagen are effective for improving skin. Marine sources are becoming increasingly popular as more people are avoiding red meat in their diets, but bovine collagen is a better choice for those with seafood allergies.
Do collagen supplements reduce the signs (and effects) of aging?
Results from several research studies do appear to support this (although many of these studies are funded by the skin care industry!).
However, research supports that collagen supplementation can help our body replenish collagen, reduce wrinkles, and improve skin elasticity – these effects are usually seen after taking supplements for at least 3 months. Dose is also important - these studies included serves of between 5-20g of collagen peptides per day.
What are other benefits to taking collagen?
Collagen supplements may also help reduce joint pain and improve joint mobility, and even increase muscle mass and strength in elderly people, if combined with resistance training.
Some brands claim that collagen supplements or bone broth are effective in treating gut permeability (leaky gut) and other gut-related issues, possibly because of the glutamine content in collagen. However, there is currently no scientific evidence to support this claim.
Supplementing your supplement
Collagen production requires other essential nutrients, such as vitamin C, copper, and zinc.
If your collagen supplement does not contain these, you must include them in your diet. Food’s rich in vitamin C include kiwifruit, citrus, capsicums, and kale. Foods that contain the minerals you need include meats, shellfish, legumes, and nuts.
Should you take collagen?
While anyone from their mid-late 20’s may see benefits from collagen supplementation, people with the most depleted natural collagen will probably enjoy the best results from it. Typically, that’s peri-and-post-menopausal women, and older men. Rule of thumb, from your 50’s onwards, regular intake of collagen supplements, or increasing collagen sources in your diet, will probably help.
