Who doesn't want healthy, ageless, glowing skin and pain free joints that allow us to run and move with ease? Advertisements and commercials for yet another expensive face cream or joint healing supplement are everywhere-but do you really "need" them?
Over the years, collagen has spread its wings from its start as an inject-able face filler, and has flown into the dietary supplement world. But, is collagen worthy of its new status, or should this supplement have remained grounded (and in the store, rather than in your kitchen!)?
First, it's important to understand the role of collagen in the body. Collagen is essentially the scaffolding of the human body, providing it both structure and strength. In fact, it's the most abundant protein in the body, and is predominantly found in the skin, tendons, bones, and joints. Unfortunately, we start to lose 1% of our body's collagen stores per year beginning in our 20's, and this increases to as high as a loss of 30% per year during menopause.
Before you start to panic and imagine the worse, keep reading and we will lay it out for you.
Collagen is used to help maintain the elasticity in your skin, prolonging the onset of wrinkles. It has also been found to reduce pain in athletes with joint pain. Previous research has found that recreational athletes with functional knee pain had significant improvements in their symptoms after 12 weeks of supplementation with 5g of bioactive collagen peptides (BCP). Additional research showed that collagen hydrolysate aids joint tissue repair and reduces joint pain in college athletes, after 10g of supplementation for 6 months. While it is not a "miracle cure," the research does show a decreased need for other pain management therapies with collagen supplementation. Sounds great-so now what?
Inspired to make 2020 your best running year yet, you head to your local supplement store, only to be overwhelmed by the endless shelves of different collagen supplements.
Do I want pills...powders...gummies?
Bovine...vitamin C...hyaluronic acid...bone broth?
Do I need type I...type II...type III...what are all these types?
You look around the store for help, only to see equally stumped faces of other previously excited customers comparing labels of different supplements. Frustrated by this entire process, you decide to leave this task for another day.
Rest assured, this will NOT happen to you. If you want to try a collagen supplement, we are help you avoid an overwhelming shopping experience. Follow these easy tips to find which product is right for you!
Step 1: Choose a peptide or hydrolyzed product!
The body does not digest collagen in its whole form. Talk about a money waster! Instead, opt for these already broken down forms of collagen, which are more easily absorbed.
Step 2: Skip the pills! Choose a powdered supplement.
While pills may be more convenient, the body struggles to break down those thick capsules. This means both slower and less collagen absorption, in comparison to a powdered product.
Step 3: Choose a collagen supplement that targets your needs!
While research is ongoing, much is already known about the different types of collagen. Use the chart below as a starting point to help you determine which collagen type might be right for you.
|
Collagen Type
|
Benefit
|
Food Source
|
|
I
|
-Found in skin, bones, connective tissue, and cartilage
-May help wound healing and improve skin quality
|
-Fish
-Beef
-Egg whites
-Bone broth
|
|
II
|
-Promotes joint health
-Easiest to absorb through oral ingestion
|
-Bone broth
-Chicken
|
|
III
|
-Improves muscle structure and growth
|
-Beef
-Fish
|
|
IV
|
-Supports skin health
-Aids with kidney function
|
-Egg whites
|
|
V
|
-Supports cell membrane formation
-Helps bone formation
|
-Egg whites
|
What if supplements aren't your thing or you don't want to spend the money on them-does that mean you will be missing out on radiant skin and strong joints?
As food-first Dietitians, we say no way!
Your body makes collagen by binding different amino acids from proteins found in your diet. So choosing plenty of lean protein sources and also ensuring you consume plenty of foods rich in vitamin C, copper and zinc, will do the trick! To get what you need for these 3 vitamins and minerals you could eat 2-3 servings of fruits or veggies, including ¾ cup of shiitake mushrooms, and 4oz of lean beef per day.
Based on the available scientific studies, an appropriate dosage is seemingly 5-10g of collagen per day. Keep in mind, that as with many supplements, it may take a few months of consistent supplementation before you really notice any improvements. While more research is always needed, if collagen supplementation seems to be something that might be worth trying, you are now armed with the knowledge necessary to navigate the endless shelves of supplements, understand which foods can help you meet your needs, and are ready to decide what is right for you.
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