Oral Collagen Suplementation
Collagen is the most abundant protein in the body. It is found in bone, skin, muscle, tendon, connective tissues even in the eyes. The fibrous nature of collagen gives structure to your skin and bone working like a type of scaffolding. It helps to make our skin and connective tissues better hydrated, stronger and more elastic. Unfortunately, as we age we begin to produce less and less collagen. Diet, environment and lifestyle can further degrade it. Too much UV exposure, cigarette smoking, excess alcohol, lack of sleep or exercise and a poor diet can all accelerate the problem.
What is Collagen?
As stated earlier, collagen is a protein molecule. In fact there are 28 types of collagen, but there are 4 types you should be concerned about.
1) Type 1 is the most abundant and found in skin and connective tissue.
2) Type 2 is found in joints and discs. (shock absorbers)
3) Type 3 is found in organs, skin and blood vessels
4) Type 4 is a component in your inner ears, kidneys and eye lens.
In our youth we produce an ample amount of these, but as we age those levels decline leading to looser wrinkling skin, joint pain, brittle bones and possibly vascular disease.
Benefits of Increased Collagen
So, why would you want to increase collagen in your body? Well, if you want to minimize those fine lines and wrinkles on your skin or reduce craping then increasing collagen will improve those signs of aging. Your skin will be better hydrated and firmer.
Ever have any joint soreness particularly after an especially physically active day? Maybe you’re a runner who has had to cut your mileage back a bit. Or you suffer from the onset of osteoporosis or osteoarthritis. Increasing your collagen levels can benefit all of these. And best of all if you take collagen for one of these reasons you will get the benefit for all of them. Collagen uptake is systemic and not localized. Orally administered collagen peptides distribute to the various tissues and can remain there for up to 2 weeks. In the dermis they stimulate the production of new collagen and elastin. For even better results take Hyaluronate supplements also.
How to Supplement
A number of years ago collagen rose to fame as an ingredient in face creams to help reduce wrinkles. Results were less than satisfactory since collagen is not normally found on the surface of the skin and is too large to permeate the dermis.
Consuming foods high in collagen such as beef, pork, chicken skin and bone broth may not be as effective at raising body levels as taking it as a supplement since proteins are broken down to into amino acids and used in various ways by the body.
Recent supplemental forms are hydrolyzed collagen (broken down by an enzymatic action into smaller peptide chains) for better assimilation. They are sourced from various animal and marine tissues. Collagen can be taken in capsule or powdered form.
Collagen can be taken in one or two doses, with or after a meal. Most studies used 2.5 –10 grams per day. Adequate consumption of vitamin C is necessary for optimum collagen utilization. Since different types work on different tissues, make sure the supplement you take is the correct form for your needs.
The most common side effect is a feeling of fullness or possibly bloating. Taking less in 2 doses should help. Check the label to make sure product does not contain anything you’re allergic to. Heavy metals can accumulate in animal bone and connective tissues like in bone broth. Use Clean Label Project to choose the safest brands.
References:
Hsph.harvard.eu/nutritionsource/collagen – Collagen
Jcadonline.com – Evaluation of the efficacy of hydrolyzed collagen
Ncbi.nim.nih.gov/pmc/articles – A collagen improves skin hydration, elasticity, roughness and density
Pubmed.ncbi.nim.nih.gov – 24 week study on the use of collagen hydrolysate …joint related pain
Healthline.com/nutrition/collagen-benefits – Tops 6 benefits of taking collagen supplements
Consumerreports.org – The real deal on collagen
Medicinenet.com – What is the best form of collagen to take? 3 Types