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.

Sources

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/