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Collagen supplements are popular right now, which makes us wonder what even is collagen and what does it do?
Collagen is a group of proteins. They make up about one-third of the protein in your body and provide the structure for tissues like cartilage, skin and tendons. The body produces collagen from the amino acids you take in through food. To make collagen or any protein in the body, the body combines various amino acids together. Of all of the amino acids that exist, there are nine essential amino acids. This means our bodies can’t make them on their own, so we have to consume them through food. However, our bodies have been utilizing amino acids from food, and creating them on their own long before supplements came around, so it’s important to remember that. Our bodies naturally make collagen on their own, however, this ability starts to decline as we age. Also, collagen production drops most quickly due to excess sun exposure, smoking, excess alcohol, and lack of sleep and exercise.
Despite its abundance in our bodies, collagen has become a top-selling supplement that improves hair, skin, and nails. However, collagen cannot be absorbed unless it’s broken down into smaller amino acids. So, collagen supplements are not actually collagen but rather components of collagen that are already broken down into an absorbable form. Collagen supplements come in pill or powder form.
Taking a collagen supplement probably won’t hurt you, but it may not help you either. Your body makes collagen and other proteins by combining various amino acids. Whether or not you take a collagen supplement, you must eat a healthy diet that includes all the amino acids for your body to do this. Taking collagen may give you extra amounts of some amino acids, but not all. Remember, there is no reason to believe that supplements work better than healthy eating.
Many of the vitamins found in natural foods may help with our collagen supplies. Some collagen rich foods are bone broth, fish, chicken, egg white, citrus fruit, berries, tropical fruit, garlic, leafy greens, cashews, peppers, broccoli, coriander, orange juice and green tea. In addition, there are a range of different vegetables high in collagen producing ingredients. These include spinach, kale, swiss chard, potatoes and Brussels sprouts.
A limited number of studies have been conducted to support the safety and efficacy of collagen supplements. Also, most have been funded by the supplement industry, creating bias concerns. This makes it difficult to determine how effective collagen supplements are and if they are worth their often hefty price. As with all supplements, collagen is not regulated by the Food and Drug Administration. So, the purity of their active ingredient is not standardized.
Lifestyle factors play a role in how much collagen you produce and how well collagen works in your body. Eating a well-balanced, protein-rich diet can help ensure that your body produces enough collagen. Other healthy lifestyle choices include protecting your skin against UV rays, quitting smoking if you smoke, increasing physical activity, controlling stress, maintaining a healthy diet low in added sugar, and getting adequate sleep.
The body needs amino acids to build the protein collagen. Collagen supplements may provide these nutrients, but there is limited evidence that they are particularly effective. At this time, non-industryfunded research on collagen supplements is lacking. Natural collagen production is supported through a healthy and balanced diet by eating enough protein foods, whole grains, fruits, and vegetables and reducing lifestyle risk factors.