Collagen supplements - worth the hype?

There is a lot of discussion about the benefits of collagen supplements, but are they really necessary?

What is collagen?

Collagen is a naturally occurring protein in our bodies, and the most prevalent protein in connective tissue.  It can be found in our skin, bones, teeth, as well as our eyes (corneas), joint tissues (such as cartilage, spinal discs, and ligaments), blood vessels, and organ tissues. 

What are the benefits of including collagen in my diet?

Consumption of collagen provides skin hydration and elasticity, joint strength, and pain relief. Areas where collagen can play a positive role include building strength and durability in the hair and nails, and improving the elasticity and repairing damage to our blood vessels.  This means it can help those with cardiovascular disease, and improve digestion by restoring the epithelial lining of our intestines (repairing “leaky gut”).

Should I take a collagen supplement, or just get it through my diet? 

Collagen is not an essential nutrient, which means that our bodies are capable of making collagen on their own.  When our bodies make collagen, we use vitamin C, zinc, and copper as a part of a chemical reaction that combines different amino acids (protein building blocks) to make collagen.  By eating protein rich foods (such as meats, eggs, and legumes), and fruits and vegetables that contain vitamin C (such as citrus or bell peppers), you will be providing your body with everything it needs to make collagen on its own. 

Collagen may also be consumed through our diet; however, most western diets do not include collagen-containing animal components (such as joints), thus dietary sources might be fairly restricted.

Since our bodies are capable of making collagen on their own, is there any reason or benefit to supplementing with collagen?  If you consume a low protein diet, adding a collagen supplement will ensure you are getting the building blocks you need to make your own collagen.  Additionally, studies have found that collagen supplementation boosts your body's natural collagen synthesis, by activating the cells that produce collagen (fibroblasts).

How to add collagen to your diet

Collagen may be added to your diet by consuming foods high in it. Collagen is found in protein-rich meals such as beef, poultry, fish, and eggshell membranes. Bone broth is a good source of collagen in the diet, since collagen is highest in joint tissue.

There are several collagen supplements on the market, which you may take as a powder or pill. The powder easily dissolves in tea, soups, smoothies, and even baked goods.

Have more questions about supplements?

In my initial intake visit I take the time to talk you through all the research on the supplements you’re already taking (including side effects), and review whether or not they may be contributing to or helping your symptoms. If you’re curious to learn more, you can book a 15 min meet and greet with me!

Sources

Proksch E et. al. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study.

Lupu, M. A., Gradisteanu Pircalabioru, G., Chifiriuc, M. C., Albulescu, R., & Tanase, C. (2020). Beneficial effects of food supplements based on hydrolyzed collagen for skin care (Review). Experimental and therapeutic medicine, 20(1), 12–17. https://doi.org/10.3892/etm.2019.8342

Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019, October 17). A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, Blind Study. Nutrients. Retrieved October 16, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/