15 September 2020

Collagen improves your health from the inside out

What is collagen?
Collagen is a protein found in hair, skin, nails, and joints. It acts as a “glue” that gives cells structure. It serves as a foundational component for the structural and moving parts of the body, such as bones, muscles, tendons, and blood vessels. 

As we age, our bodies produce less collagen. Lowering collagen levels is one reason for many common complaints of aging, such as wrinkles, joint pain, and bone loss. 

Can collagen supplements slow the aging process of skin, joints, and bones?
Research indicates yes, it can! The benefits of consuming oral collagen supplements are widespread and can have significant impact on our overall health and beauty.  

Turn back the clock on wrinkles
In a 2006 study, 25 female subjects in Japan consumed 5 grams daily of fish type I collagen hydrolysates for six weeks, resulting in improved pliability and elasticity of the skin, as well as fewer wrinkles and less roughness. 

Similarly, scholars in the U.S. found in 2012 that a collagen supplement increased facial blood circulation and reduced he appearance of aging in the face. 

Collagen for joint health
Multiple studies on have shown that taking a daily collagen supplement improves pain in athletes and those suffering from arthritis. If taken prior to middle age, collagen can slow joint problems for athletes as well as general wear and tear of day-to-day movement. 

Stand strong
Collagen has been proven to improve bone density in post-menopausal women. A 2018 study showed that bone density in the neck and spine improved significantly when administered a collagen peptide supplement over a 12-month period. 

A cure for your leaky gut
In addition to looking younger and standing straighter, collagen improves digestive health by plumping the lining of your intestine in the same way it plumps your skin, which improves nutrient absorption and keeps things moving in the right direction. 

Does the type of collagen I take matter?
Yes. Because collagen is a large molecule, it can be hard for your body to absorb. The best option is to take a supplement containing hydrolyzed collagen, also called collagen peptides, to ensure that your body is receiving the most benefit from your supplements. 

What collagen supplement do I take?
For me, I use Vital Proteins collagen peptides, with great results.


Benito-Ruiz, P., M.M. Camacho-Zambrano, J.N. Carrillo-Arcentales, M.A. Mestanza-Peralta, C.A. Vallejo-Flores, S.V. Vargas-Lopez, R.A. Villacis-Tamayo, and L.A. Zurita-Gavilanes. A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. International Journal of Food Science and Nutrition. 60(2): 99-113. 2009. https://pubmed.ncbi.nlm.nih.gov/19212858/

Clark, Kristine L., Wayne Sebastianelli, Klaus R. Flechsenhar, Douglas F. Aukermann, Felix Meza, Roberta L. Millard, John R. Deitch, Paul S. Sherbondy, and Ann Albert. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion. 24(5): 1485-96. May 2008. https://pubmed.ncbi.nlm.nih.gov/18416885/

Jennings, Kerri-Ann, MS, RD. Collagen – What is it and what is it good for? Healthline. May 5, 2020. https://www.healthline.com/nutrition/collagen

Konig, Daniel, Steffen Oesser, Stephan Scharla, Denise Zdzieblik, and Albert Gollhofer. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women – A Randomized Controlled Study. Nutrients. 10(1): 97. January 16, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/

Laurence, Emily. Everything you need to know about the different types of collagen. Well & Good. October 24, 2017. https://www.wellandgood.com/different-types-of-collagen-benefits-explained/

Reisdorf, Ana, MS, RD. Here’s what you need to know about vegan collagen. Healthline. March 8, 2019. https://www.healthline.com/health/food-nutrition/vegan-collagen

Oesser, S., C.H. Schulze, and D. Zdzieblik. Efficacy of specific bioactive collagen peptides in the treatment of joint pain. Osteoarthritis and Cartilage. 24(1): S189. April 01, 2016. https://www.oarsijournal.com/article/S1063-4584(16)00389-7/fulltext

Vollmer, David L., Virginia A. West, and Edwin D. Lephart. Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome. International Journal of Molecular Sciences. 19(10): 3059. October 7, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/ 

Dr. Ammie Chapman

Hi! I am Ammie Chapman, mother, wife, chiropractor and clean living fan. I have had my struggles with health issues that I have been able to treat with diet and lifestyle changes. I am hoping it may help you too. 

This blog provides general information and discussions about health and related subjects, based on personal experience. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.

If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment immediately. Never disregard professional medical advice or delay in seeking it because of something that you have read on this blog, website or in any linked materials. If you are experiencing a medical emergency, please call 911 or call for emergency medical help on the nearest telephone immediately.