Collagen 101
Collagen has taken the health world by storm, touting benefits such as glowing skin, improved sleep, accelerated healing, increased athletic performance, and flexible joints, among others. While these claims might sound too good to be true, collagen does have some remarkable health benefits that may surprise you.
Collagen is the most abundant protein found in the body. It makes up about a third of the body’s protein content. It gives structural support to the body and is the primary substance of connective tissue. It is the glue that holds our bodies together.
As we age, our body’s natural production of collagen slows down. We observe this in our skin, which is no longer as firm and smooth. The decrease in collagen production also affects the health of our joints, ligaments, hair, nails, teeth, bones, and can even impact vital organs. Fortunately, there are steps you can take to improve your levels.
The Benefits of Collagen
Sleep Support. Collagen is a significant source of glycine in our diet. Glycine is a great sleep remedy since it enhances production of serotonin, a necessary precursor for the sleep hormone melatonin. It also drops body temperature when taken at night, improving sleep quality. It improves wakefulness the next day and subjective sleep quality; people feel like they get a better night’s sleep after taking 3 grams of glycine before bed. It even improves objective sleep quality; people perform better the next day after taking 3 grams of glycine the night before. Additionally, if you’ve got REM sleep behavior disorder, glycine can help.
Skin Elasticity. Your skin is made of collagen. To maintain its elasticity and delay wrinkling, you need the foundational materials for collagen synthesis and deposition: glycine and proline, collagen’s two most prominent amino acids. In one study, 2.5 grams of collagen per day for 8 weeks reduced eye wrinkling by 20% and increased skin elastin by 18%, which persisted for one month following cessation of the supplement. In another study, 1 gram of a chicken sternum cartilage collagen extract per day reduced wrinkling by 13% and skin dryness by 76% while increasing collagen deposition by over 6%. Researchers also showed that 6 months of collagen supplementation reduced the appearance of cellulite. Skin elasticity is not just a superficial benefit - how old your face appears is a predictor of your overall health. Speaking of superficial benefits, collagen can also be helpful for hair growth and quality.
Joint Health. Taking or eating collagen provides big gains with little effort for anyone with joint pain. In a study involving athletes complaining about joint pain, taking collagen hydrolysate supplements reduced pain. Another study showed collagen supplement reduced pain scores and improved walking ability in patients with osteoarthritis.
Heart Health. Collagen is an essential building block to provide blood vessels the elasticity and integrity they need to effectively transport blood from your heart to the rest of your body. If your arteries and veins start losing their suppleness and strength they can become stiff, narrow, and weak, increasing your risk of a heart attack or stroke. Adequate levels of collagen prevent stiffness and reduces your risk of related heart problems.
Athletic Performance. Growing evidence shows that collagen can boost performance. In resistance training seniors, taking collagen supplements increased the anabolic response to lifting. Researchers showed that 15 grams of collagen (taken pre-workout along with vitamin C) can actually improve the performance of your tendons by increasing collagen deposition and remodeling.
Accelerated Healing. Most injuries involve damage to the connective tissue, skin, or fascia. Evidence has shown that collagen supplementation speeds up healing in ulcer patients, and topical collagen can improve wound healing. As mentioned previously, pre-workout collagen can increase collagen deposition in tendons, so it’s safe to assume that taking extra collagen can benefit healing from any injury that necessitates the laying down of new collagen.
Weight Management. Collagen can support weight loss efforts by promoting satiety. One study found collagen to be 40% more filling than other protein powders. Participants also consumed 20% less at their next meal than individuals who consumed whey, casein, or soy protein powders.
Best Collagen Sources
Gelatinous meats or powdered gelatin. Shanks, necks, feet, cheeks, oxtails, ribs, or cuts that take extra time to cook to become tender are high in collagen. You can also consume a quality powdered gelatin.
Bones. Cartilage, the crunchy covering at the end of chicken drumsticks or the stringy tendons attached, provide a large dose of concentrated collagen.
Skin. Skin is almost pure collagen. Pork rinds are the most widely available way to eat skin.
Bone broth. Bone broth is a rich source of collagen. It is easy to make, but does require time. If you can’t make it yourself, there’s a growing selection of bone broth products becoming more available in grocery stores.
Collagen peptides. Collagen peptides are collagen proteins that have been broken down into smaller chains (hydrolyzed) so they’re more easily absorbed.
Dosage and Recommendations
Follow the dosage instructions on your collagen supplement of choice. You might need more or less depending on how many of these amino acids are already present in your diet. As with any supplement, be mindful of your intake and stick to the recommended dose. In some studies, the main complaint associated with taking too much collagen is an upset stomach or other gastrointestinal issues. For cosmetic purposes, you might see the benefits of collagen in about 8 weeks. If you’re using collagen for other benefits, such as extra support for sleep, you might feel the effects of collagen working much sooner, even immediately.
Collagen supplements are widely known to be safe. However, make sure to consult with your physician before incorporating any new supplement into your diet. It’s also important to consider the quality of the product for optimal results.