I have been getting more questions pertaining to the use and potential benefits of collagen. You know it must be something big when it is on pallets as you enter Costco after scanning you Costco card and BAM!!!! There it is! So what is collagen and what is it good for?
It is 30% of your bodies protein stores which helps provide structure , support and strength to your skin, muscle, bone and connective tissue. It is made by amino acids: proline, glycine, and hydroxyproline. Most of the benefits are seen with maintenance of good skin health but there are also potential benefits. Including joint health and osteoarthritis prevention. Bone and muscle benefits. As well as bone, hair, nails and general muscle recovery benefits.
Skin: multiple trials indicate improvements in hydration, elasticity, and reduced wrinkle/depth appearance. It typically takes 4-12 weeks to see the effects at doses of 2.5-10+ grams a day. Some studies also noted increased skin thickness and firmness. It does this by helping fibroblasts form in you dermis (skins middle layer). These cells synthesize the extracellular matrix and collagen which produces the structural framework for healthier, new growth. Collagen plays a role in removing or replacing dead skin cells ultimately improving sthe structure, strength and elasticity of the skin.
Joints and Osteoarthitis: It may help reduce pain and improve function/stiffness in some people, particularly with knee osteoarthritis (age related, wear and tear arthritis). The benefits seem more noticeable when it is combined with regular exercise. Supplemental collagen stimulates the bodies natural production of collagen supporting cartilage repair, reduced inflammation, and improves joint flexibility. In osteoarthritis it may slow the degradation of cartilage therefore reducing joint pain and enhance mobility making it a potential beneficial supplement for maintaining healthy joints.
Bones and Muscle: Evidence from meta-analyses suggest collagen peptides (especially with calcium and vitamin D) can support bone mineral density, bone turnover markers and muscle performance/mass in older adults or those who are at risk for osteoporosis. Collagen is the structural scaffold of the bone system. About 30% of bone mass is collagen (Mainly Type I). It forms a framework for minerals like calcium and phosphorous to deposit giving bones strength and flexibility. This can reduce the risk of fractures and osteoporosis. Collagen also supports the activity of osteoblasts (the cells that build bones) and helps repair micro damage over time.
Other Areas: There is limited and weak evidence for nails (one small study showed less brittleness), hair, or general muscle recovery. There is some support for claims like heart health, or major anti-aging effects beyond skin.
Prevention is More Important than Addition: In addition to supplementing collagen, we also need to avoid lifestyle habits that damage the collagen that we have and are already producing. The main habits that damage collagen include, smoking, ultraviolet light exposure (sun and tanning machines) and the ingestion of sugar, carbohydrates and processed foods.
Smoking: Decreases the production of collagen as well as directly damaging collagen and elastin that has already been formed. This can lead to accelerated wrinkling and slow wound healing.
Exposure to UV light: This reduces the production of collagen and accelerates the breakdown of the collagen that the body has already formed. (If you want to see what it can do type in “trucker sun damage exposure” on your web browser and see what 28 years of sun exposure from the window side of the truckers face will do to you.)
Sugars and refined Carbohydrates: Sugar attaches to proteins to form advanced glycation end products. These molecules damage nearby proteins and cause collagen to become weak, brittle and dry.
Vegetarian Sources of Collagen Supplementation: As I previously mentioned, collagen is primarily sourced by animal connective tissues so if you are a true vegetarian or vegan it would be technically off limits. There is lab grown collagen produced through microbial supplementation which may be a promising alternative but it is not as widely available. You may see advertising for a vegetarian alternative but these are typically plant based “collagen boosters” containing nutrients such as vitamin C, zinc and amino acids. I would always check the ingredients to see if this is the case when you purchase it.
Natural Food Sources for Collagen Support (“Collagen Boosters”): There are many food sources that will help support collagen synthesis as well as maintaining a higher quality of natural collagen that we produce. Vitamin C containing foods: which include citrus (oranges, grape fruit, mandarins, lemons) as well as strawberries, bell peppers, broccoli and brussel sprouts. Proline Containg Foods: (One of the amino acids that is needed for the synthesis of collagen) can be found in mushrooms, cabbage, asparagus, fish, egg whites and meats. Glycine Containing Foods:(Another amino acid needed for natural collagen production) can be found in red meat, turkey, chicken pork, peanuts and granola. Copper rich foods include: liver, lobster, oysters, shityake mushrooms, nuts, seeds, leafy greens, tofu and dark chocolate. Zinc rich foods: oysters, red meat, poultry, pork, beans, chick peas, whole grains and even milk. Remember that these foods will help optimize your natural production of collagen and are not a supplementation of collagen.
Side Effects: The most common side effects are typically gastrointestinal causing, bloating, gas, dyspepsia (heartburn), mild diarrhea or constipation and nausea with occasional vomiting. To counter these possible side effects if they occur I would recommend taking the supplements with food or splitting the dose, which may help. The most serious side effects are typically related to allergic reactions to the food source they are coming from. (Fish allergy when the collagen is from a marine source (fish, jellyfish and sponges). Or allergic reactions from the bovine (beef) or porcine (pork) sources. There can also be heavy metal contamination from the sources that they are using or with the supplements that are combined with the supplement as well. There are very few interaction with collagen but when it is complexed with other products (added herbs, vitamins such as high dose biotin or minerals) these can affect thyroid and heart lab markers so make sure that you make your physician aware if you are taking them.
Who Should Be Cautious? Typically people with food allergies, especially to beef, fish, shellfish or eggs. Individuals who have a sensitive stomach or have kidney issues or a calcium metabolism disorder, should probably not use collagen supplements. I would also avoid if you are pregnant or breast feeding. Lastly, ONLY purchase supplements that have been third party tested.
I feel you could benefit from a trial of collagen supplements if you are looking to benefit you skin and possibly gain other potential benefits in the process. I do not see a major harm but the benefits are questionable. As with any supplement, I would give it at least 8-12 weeks before you can reliably say that it did or did not benefit you. I would also say that if you can get your collagen naturally, as with anything we are supplementing, this would be the best route. If you decide to try it let me know how it affected you. I do not see much harm in trying and there could be some benefit, particularly when it comes to your skin. “Healthy skin is a combination of science and art”. Science can be proven. Art is in the eye of the beholder. As always, lets try to stick to the science but there may be some art in this supplement as well. Stay healthy my friends.
(I have to apologize for the delay in posting as there has been a lot going on in the Stanley family. On an amazing note, there were two graduations this past week. My youngest daughter, Brianna (Bri) graduated from University of California College of Law-San Francisco (Previously Hastings Law School) on Monday and my youngest child, Gavin graduated from the University of Southern California Marshall School of Business on Friday. There was a lot of traveling but it was well worth it. I couldn’t be a prouder father than I am to all of my children.
Doug
