Why Supplement with Collagen?znutrition
Last Updated on November 11, 2023
Why Supplement With Collagen?
Collagen supplementation is one of the most fundamental things a person can do to prevent premature aging and promote youthful vitality. Understanding collagen begins with knowing that it is truly the glue that holds the body together; it is the building block for all our body’s major systems.
Although abundant in our youth, the body’s natural collagen production typically slows at a rate of 1.5% per year after the age of 25. As this collagen production slows, the collagen fibers in the body become brittle and begin to break down resulting in many of the tell-tale signs of aging, such as loose, flaccid skin, wrinkles, ligament and tendon injuries and osteoarthritis.
Collagen Types 1 & 3: For Hair, Skin, Nails, and Bones
Over 90 percent of collagen in the body is comprised of Type 1 & 3 Collagen.
There are 19 amino acids (proteins) found in Collagen Types 1 & 3 – each essential to functions and maintenance within skin, muscles, and bones. These types are produced by fibroblasts (cells in connective tissues) and osteoblasts (cells that make bones).
Proteins in these types include glycine, proline, alanine, and hydroxyproline.
Collagen Types 1 & 3 may:
- Minimize fine lines and wrinkles
- Improve elasticity
- Support the bone matrix (36% of bone is made up of collagen Type 1 & 3)
- Correct weak or damaged nail beds
- Thicken fine hair, slows hair loss
- Improve circulation & heart health
- Promote glycine production which builds leans muscle and helps burn fat during sleep
Collagen Type 2: For Eyes, Joints and Cartilage
Collagen Type 2 protein consists of 18 amino acids, that parallel the amino acid profile of the joint cartilage. It’s oral ingestion appears to result in less inflammation in instances of osteoarthritis and rheumatism and benefits overall joint health.
A report in the Indian Journal of Ophthalmology suggests that lack of collagen may be one reason for cataracts. This makes sense once you know that the watery, gelatinous tissue that makes up your eyeball relies on collagen to be healthy, resilient, and abundant.
Collagen Type 2:
- Makes up 50-60% of protein in cartilage
- Makes up 85-90% of collagen in articular cartilage
- May reduce popping knees
- May support back, jaw, and joints
- Includes glucosamine, chondroitin, and hyaluronic acid
Why Collagen Type 1 & 3 and Collagen Type 2 Should Be Taken Apart?
Collagen Type 1 & 3 and Collagen Type 2 should be taken apart due to the types having different amino acid profiles. If taken together, the two proteins will bind and form a complete protein and the body will not recognize it as collagen. It is recommended that if you want to take both sources of collagen protein, it should be done at least an hour apart.
What To Look For In Collagen Supplements?
Be sure your collagen supplement comes in the form of a collagen peptide which is easier for the body to absorb. Other names for collagen peptides are “hydrolyzed collagen” and “collagen hydrolysate.”
Good quality collagen supplements and from reputable brands are considered by many people to be an effective and safe way to ensure that your body is getting enough of the essential proteins it needs to keep you looking vibrant and young!
What Is The Recommended Collagen Dosages?
It can take anywhere from 6 to 12 weeks to see noticeable results from taking collagen supplements. If you are taking collagen supplements for skin health, you may start to see results after 6-8 weeks. If you are taking collagen supplements for joint pain or muscle mass, you may need to take them for 12 weeks or longer.
Here are some specific dosages that have been shown to be effective for different health goals:
- Skin health: 2.5-5 grams per day
- Joint pain: 5-10 grams per day
- Bone health: 5-15 grams per day
- Muscle mass: 15 grams per day
Collagen is generally considered safe and is well-tolerated, but some people may experience side effects such as bloating, gas, or diarrhea. Start with a lower dose and gradually increase it to see how you tolerate it. If you are pregnant or breastfeeding, it is best to talk to your doctor before taking collagen supplements.