Discover 4 benefits of Collagen
Did You Know?
Collagen is a fibrous structural protein in our bodies found in connective tissue like tendons, muscles, joints, and skin. It is primarily found in animals, but it can also be found in some plant-based foods. The human body has numerous types of collagen but the most prominent are Type I, II, and III. Type I collagen is responsible for bone, skin, teeth, and cartilage, Type II surrounds and cushions joints, and Type III maintains organs, arteries, and muscles. It is important to support collagen function through a healthy diet, by eating foods rich in vitamin C, zinc, and copper that allow the body to produce collagen. Especially as we age, collagen production drops at a rate of 1% every year after the age of 25. According to the Cleveland Clinic, aging also decreases nutrition absorption, which could require collagen supplementation. This decrease is what is responsible for joint pain, weakened muscles, wrinkles, and crepe-like skin. Continue reading to discover some of the top 4 benefits of collagen and how to include it into your diet and lifestyle
4 Benefits of Collagen
1. May improve Joint Mobility
Joint pain can be a common part of the aging process for multiple reasons, one of which is a degenerative joint disease like osteoarthritis. Osteoarthritis is the most common form of arthritis and is characterized by the breakdown of joint cartilage due to excessive stress. Approximately 80% of older adults (55+) have OA and without a cure, the only treatment is management. Additionally, this is also a disease that not only affects aging but those with excess weight, hormone changes like post-menopausal women, and heredity. One study supported the use of collagen for OA symptoms in a meta-analysis and the results proved collagen to be effective in improving joint stiffness. Another study supported the use of collagen for joint pain in high-risk athletes. The study was conducted over 24 weeks and proved that consuming collagen reduced pain, supported joint health, and reduced the risk of joint deterioration.
2. May improve Skin Health
Type I and Type III collagen types make up 90% of your hair, skin, and nails, hence the most advertised benefit of collagen is for the skin. Studies support the benefits of oral collagen for this purpose, but little research has been found to support topical use because lotions and creams cannot penetrate the skin layer deep enough to affect collagen. Oral supplementation has been supported in one study over 12 weeks where participants received collagen supplementation. Results showed an improvement in skin hydration, elasticity, and reduced wrinkling.
3. Great source of Protein
Collagen is the most abundant protein in the body and there are two ways to assist the body in retaining it. One is through eating collagen-rich foods and the second is through eating foods that will help the body synthesize collagen production. Many collagen-rich foods are animal-based like meat and fish but plants contain copper, vitamin C, and zinc which allow the body to produce collagen. Additionally, if you take collagen as a supplement powder, it contains between 10-20g of collagen proteins, which support overall health.
4. Strengthens Bones and Muscles
Collagen plays a role in strengthening bones through bone formation and mineral density. One 12-month study conducted on postmenopausal women supported the role of collagen peptides in increasing bone mass density and decreasing bone degradation. Another study supported collagen proteins for increasing muscle strength over 12 weeks in male patients with sarcopenia, a syndrome characterized by loss of skeletal muscle mass and function. Results supported the participants who supplemented with collagen peptides vs. the placebo group. The participants had improved body composition, muscle strength, and loss in fat mass.
What Should You Do About It?
First talk to your doctor. Especially if you take medications or have a medical history. It is important to intake collagen from food sources first before additional supplementation. Talk to your doctor about a recommended intake for you and your health. If you are allergic to fish/seafood use caution with fish-based collagen supplements. You should be eating a balanced diet with protein, which has the amino acids for collagen synthesis, and vitamin C and copper, which can be found in fruits and vegetables. If you must supplement, there are collagen powders that can be mixed in smoothies or coffee but remember this is not a substitute for a healthy diet.
How To Make It SMART
SHORT- There isn’t a medically recommended dose of daily collagen. Commit to eating a healthy diet with adequate protein, fruits, and veggies to support collagen synthesis.
MEASURABLE- This depends on whether you are seeking collagen to be a remedy. Science supports collagen as an important part of the body’s function. Take note of whether your joint pain and mobility improves
ATTAINABLE- Is this something you want to implement consistently? An overall healthy diet will provide the necessary amount of collagen for your body.
REASONABLE- Is it possible to implement? Yes, healthy eating habits are a necessary standard for overall health.
TIMELY- Commit to eating healthy for 30-60 days. Include lean protein, vegetables, and fruit. If you supplement with collagen powder, assess how you feel. Is there a positive, negative, or no difference?
As always,
Love yourself in health, one day at a time
