Let’s talk collagen. Cause by now, you’ve probably heard of it. It’s been trending in the wellness + beauty world for quite some time, and it seems to be in just about everything. But what exactly is it? What are the health benefits of collagen?And does it actually do anything? I mean, I don’t know about you, but I certainly don’t have $40-$50 to spend on a powder or face cream that does absolutely zilch for my health. I’m also really not one for taking an obscene amount of supplements: as much as possible I want my nutrition to come from the food on my plate! Of course there are exceptions (more on that soon).
And collagen? It’s one of them.
So What Is Collagen?
Well, for starters: it’s the most abundant protein in our body–making up 1/3 of the protein. Collagen is made of long chains of linked amino acids, and is the building block that makes up our skin, bones, tendons, and muscles. It’s what makes our skin elastic, youthful + strong by creating fibroblasts: fibrous networks of cells, on which new cells can grow.
There are at least 16 different types of collagen, but 80-90% belong to types I, II and III. Here are the 4 main ones.
TYPES OF COLLAGEN
Type I: this is what makes up 90% of the body’s collagen, and it gives structure to your skin, bones, connective tissue and teeth.
Type II: less dense than Type I, this is found in elastic cartilage which cushions the joints.
Type III: this collagen supports the structures of our muscles, organs and arteries.
Type IV: this collagen is on the outer layer of our skin.
Health Benefits of Collagen
While the science is still pretty new when it comes to collagen, it is promising. Here are some of the known benefits!
Skin Health
Probably the most touted benefit, collagen has been shown to improve skin elasticity and reduce the signs of aging.
One study found that women taking collagen peptides for 8 weeks saw a significant improvement in skin elasticity and dryness than those who didn’t. Another study showed similar results, with women showing more hydrated skin after supplementing with collagen.
Joint + Bone Health
Again, there are studies that show that collagen supplementation can help with symptoms of osteoarthritis and help reduce overall joint pain. One 24-week study found that athletes who took collagen daily had less joint pain than the placebo group.
Similar results have been found for bone health as well! One study found that women who were taking collagen and calcium together saw lower blood levels of the proteins that promote bone breakdown (osteoporosis) than the women who only took calcium!
Other Health Benefits of Collagen?
For right now, the science is pretty new, and we haven’t seen a whole lot of evidence to back up other health claims. Of course, that doesn’t mean they aren’t happening, but again we need more research. For other health claims–like better mood, sleep and improved digestion–these claims are being pulled from studies that show supplementing with amino acids found in collagen, like glycine. So in theory, if you’re consuming collagen and therefore these amino acids, you could very well be getting the benefits–but the science isn’t there yet!
Let’s take a look at these benefits:
Gut Health
A study on rats saw that rats fed a gelatin supplement (gelatin is a form of collagen–more on that below) saw that it protected the gut’s mucosal lining and prevented it from damage. Of course, people aren’t rats. But it does show promise that collagen could support our own gut health!
Improved Sleep
A study found that people who supplemented with glycine, an amino acid found in collagen, had better sleep quality and reported feeling energized the next day. Again, the study wasn’t done on collagen specifically, so the results are still unclear!
Prevent Diabetes
Another study on glycine saw that people who took glycine daily over 3 months, had better blood sugar control and reduced inflammation as opposed to the placebo group. The study may not have been on collagen, but the fact that you could actually measure improvement from glycine supplementation is pretty cool.
Better Body Composition
This article covers 2 recent studies that came out, both highlighting better body composition: meaning more fat loss and an increase in muscle strength.
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Why We Need It
Factors like aging, smoking and sun exposure all reduce the body’s ability to produce collagen. It’s considered normal for production of collagen to start to slow down after our twenties and continue to decline as we grow older.
Another factor? Sugar and refined foods. A diet high in sugar increases the rate of glycation: when blood sugars attach to proteins and form new molecules called AGEs–advanced glycation end products. These AGEs damage proteins and make collagen weak and brittle. The result? Less elastic and hydrated skin.
How Do We Get It
You can get collagen in a number of different ways! The first is through your diet.
Food
Foods like bone broth, chicken skin, pork skin, beef and fish all are natural sources of collagen! Bone broth especially is rich in gelatin. Gelatin is what happens when you boil down collagen (its what gives foods like jell-o, panna cotta and gummies their jelly-like texture), and of course, it’s a rich source of glycine and glutamine–both of which have been studied for their benefits on gut health, sleep and memory.
So can we just eat collagen from food and be done with it? I’m definitely all about consuming healthy foods, so yes! But if you’re looking to reap the benefits of glowing, younger-looking skin, food sources may not provide enough collagen to see noticeable results on their own.
Collagen Peptides
Hydrolyzed collagen, or collagen peptides (same thing, different name) is collagen that has been broken down so it is easily absorbed by the small intestine. It’s often flavourless and super easy to add to smoothies, soups (I like to add it to pureed veggie soups!), baked goods or just water!
What to look for: when picking collagen peptides, source matters. For the most part, its best to avoid chicken based collagen because it’s so hard to ensure how they were treated. But in terms of bovine (beef) collagen, look for grass-fed/pasture raised–this helps to ensure its free from hormones, pesticides and heavy metals! And for marine (fish) collagen, look for wild-caught (also: marine collagen uses parts of the fish that typically go to waste, so yay for sustainability!)
Collagen Products To Try
Why I like it: It’s sustainably sourced, very bioavailable to the body, and it includes other good-for-skin ingredients like hyaluronic acid, vitamin C, zinc and biotin! Oh, and fun fact about Sproos? They donate $5 from every tub of their Marine Collagen tubs to clean up the oceans! And they’re Canadian. Fuck yeah.
They also make a variety of collagen bars to keep you energized on the go!
VITAL PROTEINS Collagen Creamer Coconut, 10.2 Ounce
Why I like it: It’s grass-fed and pasture-raised bovine collagen that you can add to your coffee in place of creamer! It also contains MCT oil (yay healthy fats!). Just blend it with your coffee for a few seconds for a frothy, indulgent morning drink.
Why I like it: Same as the above in terms of being grass-fed and pasture raised. But what I like most is that its simple, flavourless and I can add it to my smoothies without much thought. This is probably my go-to product of everything listed.
Chocolate and Sea Salt Collagen Beauty Balls by Health Lab | Defends Premature Aging | Non-GMO, Non-Soy, Non-Gluten | All Natural | 12-PackWhy I like it: These are so tasty! Honestly, collagen aside, I genuinely love just having these in my bag for a grab and go snack. The marine collagen is just a lovely bonus. (But I will say: their FAQs source the “purest and highest form of marine collagen”–I’m unsure of what that means, so I’ve emailed them and will update. Update: they replied very quickly to tell me the collagen is wild-caught and sustainably sourced from Germany!)
Other Ways To Boost Collagen
Not only is it helpful to eat collagen, but it’s also essential to eat foods that support the uptake and production of collagen. Here’s a list of nutrients (and the foods they’re found in) that help with exactly that!
Vitamin C : spinach, kale, oranges, strawberries, broccoli
Proline: egg whites, meat, cabbage, asparagus, mushrooms
Copper: shellfish, nuts, red meat, cacao powder
Zinc: oysters, nuts, seeds
HOLY. That felt like a lot. Was it a lot? Does your brain hurt too? Let me know what your thoughts are on the health benefits of collagen–if you have any favourite brands, list em’ below!
Learn lots + make smart choices,
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