Collagen - what you might not know

Are you considering taking collagen supplements? Perhaps you’re not sure which type of supplement to take, or if they’re beneficial, or even necessary.

While collagen is a trending topic with today’s youth, both young and old can benefit from how it promotes growth and repair, your heart health, reduce joint pain and offer strength, structure and support to your teeth.

When should I start taking collagen?

As you age, your body’s collagen production decreases, and breaks down slower. A young person naturally has higher quality collagen, but every year as you get older, you start losing natural collagen and your body is less able to produce it optimally, this is especially true for women over 60 whose collagen production reduces considerably after menopause.  To really optimise the benefits starting to take collagen as early as in your 20’s can considerably enhance its effectiveness.

While you can’t physically measure collagen (e.g., in a blood test), look out for these signs and symptoms of decreasing collagen levels:

• blood flow problems 
• gastrointestinal problems (from a thinned digestive tract lining)
• joint pain (from worn cartilage)
• muscle aches and shrinking, weakening muscles 
• no mobility (from damaged joints/stiffness)
• sagging or wrinkled skin
• sunken eyes and face
• stiffer ligaments and tendons  

How do I take collagen?

You can take collagen in various forms to help boost collagen production or prevent its decline, by:

• oral supplements (these contain antioxidants, vitamins and hydrolysed bioactive collagen peptides)
• making changes to your diet to consume more antioxidants and nutrients to combat oxidative stress 
• applying topical creams  
• dressing wounds with collagen dressings, gels or powders (this boosts strengthening of scar tissue and promotes healing)
• surgical treatments, e.g. injecting fillers (fillers combining collagen dermal fillers with hyaluronic acid can enhance skin elasticity through improved collagen production)

It’s recommended to take a collagen supplement on an empty stomach upon waking. Studies indicate adults can safely consume 2.5g-15g of collagen daily, and many people take 1-2 tablespoons of collagen powder each day.  Many individuals take collagen in their coffee. Coffee doesn’t destroy collagen, but inhibits its production. While coffee brewing temperatures are usually below the point at which collagen breaks down, caffeine can reduce collagen synthesis.

Collagen powder mixes well with other protein powders (casein, hemp, pea, soy and whey). You can also add it to jelly, juices, mashed potato, oats, smoothies, soups and tea.

How can I consume more collagen?

Your body absorbs collagen best through oral supplementation and eating foods with a collagen content or that help boost natural production.

Your body can’t absorb collagen in its whole form, but it breaks down consumed collagen proteins into amino acids. You can help your body produce more natural collagen by consuming:

• bone broth
• chicken
• egg whites  
• fish and oysters  
• gelatine

Amino acid and Vitamin C-rich foods can also help increase your body’s collagen levels:

• broccoli
• brussels sprouts 
• kale
• oranges 
• red peppers  
• strawberries  

To keep your collagen levels up, avoid smoking, excessive sugar, refined carbohydrates and exposure to UV light.

Where to from here?

With numerous collagen supplements on the market, quality is key. The cheaper or internationally produced versions may not necessarily be the best. High-quality collagen peptides provide maximum benefit. When taking collagen supplements, you may experience mild diarrhoea, a heaviness in your abdomen, or a rash.

As always, first consult your dietitian or doctor before introducing a new dietary supplement, for advice regarding the best collagen product and dosage according to your age and current state of health.