Olga Gorenyuk
Collagen Supplementation
Another popular supplement nowadays is collagen. Seems like you can't turn around without seeing collagen powders, gels, skincare, etc. So let's discuss collagen.
What is collagen?
Collagen is a protein and is the primary building block of our connective tissues; meaning it holds our body together. It is abundant in cartilage, tendons, bone, skin, hair, nails, but also present in all cell walls. It is the most abundant protein in our bodies. There are many types of collagen that have been identified, but Type I, II and III are the most common types in our bodies. Collagen type I is by far the most common and is in bones, ligaments, and tendons. Type I also is present in skin, where it's largely responsible for skin's elasticity and strength. Collagen type II is primarily in cartilage. Collagen type III is most prevalent in skin, blood vessels, and internal organs.
Our body can't absorb collagen in its whole form and has to break it down to its amino acids to absorb it. Because of this, most supplements sell hydrolyzed forms of collagen (aka the protein is broken down into collagen peptides). Collagen peptides have several functions: they serve as the building blocks for production of collagen or other proteins in the body; the peptides also stimulate fibroblasts to make more collagen; and the peptides also function as antioxidants, helping to protect existing collagen in the body from oxidative stress. Lastly, we don't know when consuming collagen which function it will be utilized for by our body. So if you are consuming collagen for skin health, you don't know if the body will use that collagen for skin collagen build up, or will primarily target it to synthesis of other proteins in the body.
Food Source of Collagen:
Bone broth, fish with skin, egg whites, oysters, and spirulina are rich in collagen.
Besides amino acids, several other nutrients are important for the production of collagen in the body. The most significant of these is vitamin C, which is a necessary cofactor in collagen synthesis and that also functions as an antioxidant to combat oxidative stresses that would degrade existing collagen. Other relevant vitamins and minerals include zinc and sulfur, which are additional cofactors in collagen production. Sulfur is commonly found in broccoli, onions, and garlic. Zinc is found in foods such as red meat, poultry, beans, nuts, certain types of seafood, whole grains, and dairy products.
Benefits of collagen:
Supplements vary in their source and type. Bovine collagen supplements are the most common and consist of collagen types I and III. Collagen sourced from fish contains primarily type I collagen. Supplements sourced from chicken consist of collagen type II, which is mainly promoted for cartilage and joint health. Little research exists showing that a given source or type of collagen supplement produces superior results over another.
So onto the data:
Joints:
There are some studies that show collagen supplementation helps with joint health (decreases pain in osteoarthritis, reduces post-exercise pain, improvement in symptoms in rheumatoid arthritis).
Skin:
Preliminary results are promising for collagen and skin. Seems that supplementation of collagen leads to improvement in skin hydration, skin elasticity, and youth perception. We lose about 1% of our collagen in skin per year starting in our 20s, this is responsible for skin sagging and looking dehydrated. No data to support using transdermal collagen, so ditch those creams with collagen.
Weight and muscles:
There is no data to support that collagen helps with weight regulation or muscle growth. This is largely a hypothesis because it is thought that protein will give you a feeling of satiety and fullness for longer.
Wound healing:
Positive date to support that collagen supplementation expedites wound healing.
Hair and skin health:
No data to support this because it hasn't been studied
Gut health:
Hypothesized to help with healing of the gut lining for people with IBD and leaky-gut. No data at this point to support this cause hasn't been studied.
Bone:
Some positive data for lowering the risk of osteoporosis by promoting bone growth.
Collagen supplements:
Just like other supplements, the FDA does regulate what the companies put inside their product. If you decide to try collagen supplements, make sure you look for a high quality collagen source. Collagen should come from grass-fed, grass-finished cows or wild caught seafood. Companies should have a COA by a third party, ALWAYS.
Obviously you have noticed that I am a big fan of not supplementing nutrients and getting most of your nutrients from a diverse plant focused diet. That being said, Slavik and I both take collagen supplements because we eat primarily a plant-based diet with very little animal product consumptions and hence I believe we likely don't get enough amino acids for a robust collagen production. We started using it mostly for the potential benefits of aiding in healing of his leaky-gut but it evolved to both of us taking it now.
I know the next question will be which supplements I recommend.... Good quality collagen supplements: Truvani, The Reserve, Vital Proteins, Further Food, Primal Kitchen.
What is collagen?
Collagen is a protein and is the primary building block of our connective tissues; meaning it holds our body together. It is abundant in cartilage, tendons, bone, skin, hair, nails, but also present in all cell walls. It is the most abundant protein in our bodies. There are many types of collagen that have been identified, but Type I, II and III are the most common types in our bodies. Collagen type I is by far the most common and is in bones, ligaments, and tendons. Type I also is present in skin, where it's largely responsible for skin's elasticity and strength. Collagen type II is primarily in cartilage. Collagen type III is most prevalent in skin, blood vessels, and internal organs.
Our body can't absorb collagen in its whole form and has to break it down to its amino acids to absorb it. Because of this, most supplements sell hydrolyzed forms of collagen (aka the protein is broken down into collagen peptides). Collagen peptides have several functions: they serve as the building blocks for production of collagen or other proteins in the body; the peptides also stimulate fibroblasts to make more collagen; and the peptides also function as antioxidants, helping to protect existing collagen in the body from oxidative stress. Lastly, we don't know when consuming collagen which function it will be utilized for by our body. So if you are consuming collagen for skin health, you don't know if the body will use that collagen for skin collagen build up, or will primarily target it to synthesis of other proteins in the body.
Food Source of Collagen:
Bone broth, fish with skin, egg whites, oysters, and spirulina are rich in collagen.
Besides amino acids, several other nutrients are important for the production of collagen in the body. The most significant of these is vitamin C, which is a necessary cofactor in collagen synthesis and that also functions as an antioxidant to combat oxidative stresses that would degrade existing collagen. Other relevant vitamins and minerals include zinc and sulfur, which are additional cofactors in collagen production. Sulfur is commonly found in broccoli, onions, and garlic. Zinc is found in foods such as red meat, poultry, beans, nuts, certain types of seafood, whole grains, and dairy products.
Benefits of collagen:
Supplements vary in their source and type. Bovine collagen supplements are the most common and consist of collagen types I and III. Collagen sourced from fish contains primarily type I collagen. Supplements sourced from chicken consist of collagen type II, which is mainly promoted for cartilage and joint health. Little research exists showing that a given source or type of collagen supplement produces superior results over another.
So onto the data:
Joints:
There are some studies that show collagen supplementation helps with joint health (decreases pain in osteoarthritis, reduces post-exercise pain, improvement in symptoms in rheumatoid arthritis).
Skin:
Preliminary results are promising for collagen and skin. Seems that supplementation of collagen leads to improvement in skin hydration, skin elasticity, and youth perception. We lose about 1% of our collagen in skin per year starting in our 20s, this is responsible for skin sagging and looking dehydrated. No data to support using transdermal collagen, so ditch those creams with collagen.
Weight and muscles:
There is no data to support that collagen helps with weight regulation or muscle growth. This is largely a hypothesis because it is thought that protein will give you a feeling of satiety and fullness for longer.
Wound healing:
Positive date to support that collagen supplementation expedites wound healing.
Hair and skin health:
No data to support this because it hasn't been studied
Gut health:
Hypothesized to help with healing of the gut lining for people with IBD and leaky-gut. No data at this point to support this cause hasn't been studied.
Bone:
Some positive data for lowering the risk of osteoporosis by promoting bone growth.
Collagen supplements:
Just like other supplements, the FDA does regulate what the companies put inside their product. If you decide to try collagen supplements, make sure you look for a high quality collagen source. Collagen should come from grass-fed, grass-finished cows or wild caught seafood. Companies should have a COA by a third party, ALWAYS.
Obviously you have noticed that I am a big fan of not supplementing nutrients and getting most of your nutrients from a diverse plant focused diet. That being said, Slavik and I both take collagen supplements because we eat primarily a plant-based diet with very little animal product consumptions and hence I believe we likely don't get enough amino acids for a robust collagen production. We started using it mostly for the potential benefits of aiding in healing of his leaky-gut but it evolved to both of us taking it now.
I know the next question will be which supplements I recommend.... Good quality collagen supplements: Truvani, The Reserve, Vital Proteins, Further Food, Primal Kitchen.