Hello, lovely readers! Welcome to your ultimate guide on collagen supplementation. Whether you're a skincare enthusiast or just curious, this comprehensive post will cover everything you need to know about this popular supplement. So, grab a comfy seat and let's dive in!
What is Collagen?
What is Collagen?
Collagen is a protein that forms the building blocks of your skin, hair, nails, and connective tissues. It's the most abundant protein in your body, making up about 30% of your total protein content. Think of it as the lego bricks that holds everything together. Collagen provides structure and elasticity to your skin and other tissues. It helps keep your skin firm and your joints flexible.
What Types Are There?
There are at least 16 types of collagen, but types I, II, and III are the most common:
- Type I: Found in skin, tendons, and bones.
- Type II: Present in cartilage.
- Type III: Supports the structure of muscles, organs, and arteries.
How Do Our Bodies Produce Collagen?
Your body naturally produces collagen by combining amino acids from protein-rich foods. Without amino acids, your body can’t produce collagen. That's why eating protein-rich foods – particularly from animal skin, cartilage, bones – helps your body produce more collagen. Other vitamins and minerals like Vitamin C, zinc, and copper are also used in collagen synthesis.
Why Collagen is Important
If you want to keep your skin young, hair & nails strong and your joints healthy then you need collagen.
As you age, collagen production decreases, leading to wrinkles and joint pain. From 20, our bodies start losing collagen by about 1% per year. By mid-life, we will have lost 30-50% of our collagen stores, leading to sagging skin and limp hair. By ages 60-80, collagen levels are less than 40%, leading to typical joint pain issues.
This can be higher or lower depending on your genetics, sun exposure and lifestyle (for example, smoking, drinking, a poor diet and stress can lead to faster collagen depletion).
This is why it is crucial to start taking care of your skin as early as possible to slow down the speed of aging skin so that you keep skin, hair, nails and joints healthy and young.
What are benefits of collagen?
Skin: Collagen, especially types I and III, help to reduce wrinkles, as well as improve hydration and skin elasticity. Multiple studies have been conducted that demonstrate this. Most recently, a meta-analysis in 2023 – which is a study of the studies – analyzed all studies for the quality of the data, the biases and the quality of the experiment and found that overall, there was enough evidence to support collagen’s benefits to skin and joint health.
Joints: Because it is a structural protein, collagen (especially type II) also supports joint health and reduces pain. It’s especially useful when paired with a potent anti-inflammatory like curcumin (the compound found in turmeric) and glucosamine (a precursor to joint development). This trio is a robust strategy to prevent joint pain.
Hair & Nails: Collagen is also found in hair and nails. It helps to strengthen and support hair and nail structure. Collagen is useful when paired with biotin and keratin to increase hair and nail growth because biotin supports keratin production, whilst keratin and collagen both supply the proteins needed to build strong hair and nails.
Muscles: Collagen is a high-quality protein powder that is also low in calories. When taken with an exercise program, it can help build and repair muscles. However, conventional protein powders are designed specifically for muscle growth and contain all 9 essential amino acids for full muscle synthesis whereas collagen contain 8, and is better suited for supplementing skin, hair, nails and joint health.
How does collagen supplementation improve skin?
Collagen supplementation helps you produce more collagen by:
- Supplying Amino Acids: Collagen peptides supply essential amino acids like glycine, proline, and hydroxyproline, crucial for collagen synthesis. Proper collagen synthesis results in smoother, firmer and stronger new skin growth.
- Stimulating Fibroblasts: Collagen supplements stimulate fibroblasts, the cells responsible for producing collagen in the skin, enhancing natural collagen production.
- Reducing Collagen Breakdown: Collagen intake can help reduce the activity of enzymes that break down collagen, preserving existing collagen structures.
- Enhancing Skin Structure: Supplements support the extracellular matrix, strengthening the skin’s foundation and promoting elasticity and firmness.
- Supporting Nutrient Absorption: Collagen works well with other nutrients, like vitamin C, which is vital for collagen cross-linking and stability.
By providing these components and stimulating natural processes, collagen supplements help maintain and enhance the body’s collagen levels.
What is the best kind of collagen?
The best collagen supplements are made from collagen peptides (also known as hydrolyzed collagen). This is a kind of collagen that has been broken down into smaller molecules to make it easier to digest. This not only reduces potential digestive side effects, it also helps to increase the amount of collagen that gets absorbed into the body to where it’s needed.
Pairing collagen with other vitamins and minerals can also enhance collagen production. Vitamin C, copper and zinc all enhance collagen absorption. Taking collagen with vitamin C is a popular combination that helps boost the benefits of collagen.
Who Should and Shouldn't Take Collagen?
Everyone should take collagen as it is an essential building block of the human body. It is more effective to start taking collagen from age 20-25 onwards as a preventative step to fine lines, wrinkles, joint, hair and nail health. Collagen supplements are especially important for older individuals as a way to restore depleted collagen levels.
Before taking collagen, it’s best to consult with your healthcare provider, particularly if you are allergic to specific collagen sources (e.g. fish) or if you are pregnant.
How Long Does It Take to See Results?
Results can vary but typically appear within 4-8 weeks of daily use of a sufficient dosage (10 grams).
Studies show that longer term supplementation of 8 weeks or more showed much more significant results than short term supplementation. Read up on the studies in this blog here.
It’s important to remember to measure your progress rather than rely on anecdotal observations. Take a before and after picture of your skin. The effects can be subtle especially if you are already young but remember, collagen supplementation is preventative and there is plenty of trials which support collagen’s power to improve skin health.
Side Effects: Weight Gain, Acne, Constipation?
Collagen is safe to take, but some people report mild digestive issues like bloating. This can happen if you take collagen protein that has not been hydrolyzed (i.e. broken down small enough for the body to easily absorb it), so it’s important to make sure that you choose a hydrolyzed collagen powder.
It doesn’t cause weight gain or acne. On the contrary, collagen can help indirectly with both of these:
- Weight loss – as a protein, it keeps you full so you eat less, and also promotes muscle growth which contributes to fat loss.
- Acne – It supports the gut lining which helps prevent toxic waste from entering the body, which can lead to inflammatory responses that show up as acne. It also helps with acne scarring by rebuilding and healing skin texture so it appears smoother.
Conclusion
Collagen supplements can be a fantastic addition to your wellness routine, offering benefits for skin, hair, nails, and joints. Remember, it's always a good idea to consult with a healthcare professional before starting any new supplement.
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