Three reasons to take a collagen supplement

Nutritionists and health experts have an arsenal of foods and supplements they recommend to everyone. This arsenal provides the foundation for good health. What does this arsenal contain? To start, a nutrient-rich diet – an abundance of fruits, fiber-rich vegetables, whole proteins, and healthy fats (including avocados and vegetable oils) to promote brain health.

Next comes the typical (but always useful) advice to avoid processed foods and unhealthy habits. Then, there's the promotion of a balanced lifestyle by engaging in activities outside of work to keep the body and mind happy, including exercise, meditation, and reading.

Finally, there remains a list of recommended supplements to bridge the gaps between your current diet and your ideal nutritional goals. This includes a range of vitamin and mineral supplements, such as vitamin C, vitamin D, zinc, and iron. But what is the supplement that health experts are recommending more than ever before? It's collagen. Nutritionists recommend collagen to reduce joint pain and degeneration, improve skin elasticity, strengthen hair and nails, and treat certain digestive issues – conditions for which we all wish for a little help.

Let's examine each of them in a bit more detail:

1.      Collagen against joint pain

A joint is the meeting point between certain parts of the skeletal structure. For example, the thigh bone and the tibia meet to create the knee joint. The elbow joint is created by the connection of the upper arm bone and the forearm bones. There are between 200 and 400 joints in the body, and each is held together by ligaments, a type of connective tissue that connects bones. What are these ligaments made of? Proteins, and the most abundant of which is none other than collagen!

As we age, collagen production decreases and our bones become fragile. A collagen supplement is an excellent way to help the body synthesize more collagen to help reduce joint discomfort and improve mobility.

Joint pain is also common in high-performance athletes. In fact, runners, cyclists, and swimmers primarily complain of knee pain and symptoms of arthritis. A 24-week study¹ on the use of collagen hydrolysate as a supplement in athletes with activity-related joint pain revealed the following: "Athletes consuming collagen hydrolysate can reduce parameters (including pain) that negatively affect their athletic performance."

2.      Collagen for skin, hair, and nail health

Healthy skin is firm, plump, and wrinkle-free. However, as we age, all these qualities deteriorate as collagen production slows down. The skin sags, wrinkles and dark spots appear on the face, and its former healthy glow fades. Women particularly notice a decrease in collagen after menopause.

There is an entire segment of the beauty industry dedicated to anti-aging products (including creams, serums, and masks). However, it is often forgotten that our diet plays the most important role.

Collagen is resorbable, meaning it can be reused by the body when consumed orally. Thus, the body can maintain its ability to create new skin cells and replace and restore dead skin cells.

A recent study conducted in 2015² validated the effect of collagen peptides on skin elasticity, hydration, and wrinkles. It was found "that a combination of hydrolyzed collagen and hyaluronic acid, combined with other ingredients, and consumed orally for 9 weeks can significantly reduce wrinkle depth, while there was no significant reduction with a placebo. In fact, within the group taking the test product, an 8% reduction in wrinkle depth was observed, which proved to be significant." Moreover, the study also demonstrated "a significant benefit of the tested product on skin hydration in people who consume it daily. At week 6, the water content of the dermis had increased by 14% compared to its initial value. These same principles apply to hair and nails, as collagen is also the main building block of both!

3.      Collagen for digestive problems

Poor diet is the main cause of most health problems, especially those of the intestines. What can you do to alleviate your digestive problems? Your choice is probably to take probiotics. They help populate the intestines with good bacteria while relieving constipation and/or loose stools to restore a healthy environment.

Collagen is a wonderful complement to probiotics. It contains a wide variety of amino acids that promote bile and gastric acid production, while promoting liver detoxification. It is especially useful for people suffering from digestive disorders such as leaky gut syndrome and GERD (gastroesophageal reflux disease).

Purchasing Tips

• When considering purchasing a collagen supplement, there is one keyword that absolutely needs to be on your radar: tryptophan. In short, collagen does not contain all essential amino acids, unless tryptophan is added. This is the missing link that completes the amino acid profile of collagen and helps improve its protein quality.
• Next, always keep an eye on vitamin C. The body cannot use a collagen supplement unless a good dose of vitamin C is added.
• Make sure the collagen comes from pasture-raised, grass-fed cattle. This way, you will be assured that the formula does not contain antibiotics or added hormones.

References:

1 Clark KL, Sebastianelli W, Flechsenhar KR, Aukermann DF, Meza F, Millard RL, Deitch JR, Sherbondy PS, Albert A. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May;24(5):1485-96. doi: 10.1185/030079908X291967. Epub 2008 Apr 15. PubMed PMID: 18416885.

2 Borumand M, Sibilla S. Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles. Journal of Medical Nutrition & Nutraceuticals. 2014 December 05; 4(1):47 - 53.