Collagen guide

THE COLLAGEN CONNECTION

This protein helps you keep it together, literally. With aging, there is less collagen in the body. Supplements and a healthy diet may help.

BY STAFF

Collagen, a protein responsible for healthy joints and skin elasticity, is found in bones, muscles, and blood. It makes up three quarters of the skin and a third of the protein in the human body. With age, collagen breaks down and it gets harder for your body to produce more. Collagen supplements may help. They are usually powders; capsules and liquid supplements are also available.

Collagen is essential to good health. While there is evidence they help maintain hydrated skin and relieve osteoarthritis pain, more research is needed into other potential benefits, such as lowering blood pressure and blood sugar levels.

POTENTIAL BENEFITS

Stronger bones: with aging, bones become less dense and more brittle, breaking more easily and taking longer to heal. Studies have shown that daily collagen supplements can help make bones denser, slowing the aging process that makes them brittle and helping the body to produce new bone. Skin elasticity and hydration: oral collagen supplements have been shown to improve skin hydration and elasticity for older people. Thicker hair: many men and women experience hair loss or thinning with age. In one study, a group of women with thinning hair saw significant increases in their hair’s quantity, scalp coverage, and thickness while taking daily collagen supplements. Healthier nails: one study in a group of women showed faster nail growth and fewer broken or chipped nails after only four weeks of daily collagen supplements. Reduced osteoarthritis pain: for people with knee osteoarthritis, oral collagen supplements might act as a mild pain reliever and improve joint function. It may take about three to five months of daily treatment before you see these improvements. Increased muscle mass: a combination of collagen peptide supplements and strength training could potentially help increase muscle mass and strength.

POTENTIAL RISKS

Side effects of collagen supplements are rare. If you’re pregnant or breastfeeding, you may want to hold off on taking a collagen supplement, since there isn’t yet enough research to come to any conclusions about their safety.

EATING WELL

Collagen is produced naturally in the body by combining amino acids, the building blocks of proteins found in food. To produce collagen, your body needs: Proline: found in egg whites, dairy, cabbage, mushrooms, and asparagus Glycine: found in pork skin, chicken skin, gelatin and other protein-rich foods Vitamin C: found in citrus fruits and bell peppers Zinc: found in beef, lamb, pork, shellfish, chickpeas, lentils, beans, milk, cheese, and various nuts and seeds

Copper: found in organ meats, cocoa powder, cashews, sesame seeds, and lentils

NUTRITION INFORMATION

Fourteen grams of collagen peptide (supplement) contains: Calories: 50 Protein: 12 grams

THE BASIC INGREDIENTS

According to one reference, there are 28 types of collagen; types 1, 2, and 3 are the most abundant collagens in the body, and these are the collagens touted in product marketing. The three most prominent ones are: Type 1 - The major collagen found in the skin. Also found in tendons, bones, ligaments, teeth, and certain connective tissues.

Type 2 - Makes up cartilage and is found in the eyes. Type 3 - This type of collagen also makes up skin, as well as muscles and blood vessels. Sometimes called “baby collagen” because of its role in embryogenesis and early infant life.