Collagen supplements are getting more and more exposure as a key component for aging smart and general health and wellbeing. But - are all collagen supplements created equally? Are there certain ways to take them that are more beneficial than others? Can they really benefit…everyone? Read on for more information.
Should You Take Collagen Supplements?
Whether or not you should take collagen supplements depends on your individual needs and goals. That said, there are many benefits, as this unique protein comprises up to 30% of your body’s overall protein and is an essential structural component of connective tissue.
Collagen is an important protein that makes up a significant portion of your skin, hair, nails, and joints. As you age, your body produces less collagen which can lead to wrinkles, joint pain, and other signs of aging. Collagen supplements can also aid in pre- and post-surgery recovery plan regardless of age. They can work in tandem with regenerative devices and other procedures as well as treatment protocols for some conditions (like gut permeability) at any age too.
By taking collagen supplements, you can help replenish your body's supply of this important protein and potentially improve the health and appearance of your skin, hair, and nails. Additionally, some studies suggest that collagen supplements may help improve joint health and reduce inflammation. It can also help with your gut health! So, if you are looking to improve your skin, joint health, muscle mass, or gut health, they may be worth considering.
Types of Collagen
There are three types of collagen: type I, type II, and type III. Type I collagen is found in your bones, skin, and tendons. It serves many functions like helping to repair damaged intestinal lining and reduce inflammation, which can alleviate symptoms of conditions like leaky gut syndrome (also known as gut permeability). Type II collagen is primarily found in cartilage. It can also help to reduce inflammation in the gut and improve symptoms of inflammatory bowel disease (IBD), due to its anti-inflammatory properties. This type of collagen is derived from the cartilage of animals. Type III collagen, found in your skin, blood vessels, and organs. Because each type of collagen serves a different role in your body, it's important to determine what your goals are in taking collagen supplements and ensure that you are getting the correct type of collagen for that purpose.
Types of Collagen Supplements
Collagen Supplements for Joints and Pain
Supplements such as RegenaCollagenPlus increase the body’s supply of collagen to aid joint health, bone density and skin elasticity. They give your body a better chance to heal from inflammation or injury that may be causing pain. Studies have also shown that collagen peptides extracted from jellyfish have significant effects on scratch wounds, promoting faster wound contraction and closure than those not treated with collagen peptides. They can work as little messengers that signal an emergency at the site of the wound, prompting the body's natural response to increase collagen production and accelerate the healing process. In addition, oral collagen peptides can also aid pain management by triggering a faster turnover of skin cells and speeding up the synthesis of collagen and elastin.
Collagen for Skin Aging
Natural aging results in the gradual loss of collagen, which is the protein required to keep our skin firm and elastic. It is in high production from childhood until the early 20s but begins to slow down its production in our 30s. The addition of peptides to skincare and high-quality collagen supplements (like RegenaCollagenPlus) can aid in normal body collagen turnover, production and renewal. Additionally, advanced topical collagen peptides are formulated to be easily absorbed into the skin where they signal an emergency, directing more collagen production, as with our NutraSkin cosmetic cream.
NutraSkin combines the strength of three powerful anti-aging peptides - acetyl hexapeptide-8, pentapeptide-18, and copper peptide. While peptides are very common components of skincare products, this unique combination in addition to the expert sourcing and curation allow this cream to act in a fashion similar to neurotoxin, also known as Botox, to reduce the appearance of the depth of wrinkles. It provides lasting change in skin appearance with use over time.
As mentioned, peptides can also help your skin produce more collagen, heal more easily, reduce inflammation and much more - making it more elastic and reducing wrinkles. Hyaluronic Acid keeps your skin hydrated by drawing in moisture from the air. When used together, they can help your skin look younger, smoother, and more radiant. You can also stimulate hyaluronic acid production within your skin with regenerative devices like Exion Face (see below)!
Collagen Supplements for Gut Health
As the most abundant protein in your body, collagen is used to make connective tissue - like bone, muscles, tendons, and cartilage. Many studies show that taking collagen supplements and incorporating certain sources of collagen in your diet can positively impact your gut health by reducing inflammation, helping to regenerate your gut barrier and promoting the growth of beneficial gut bacteria.
Why? Well, collagen plays a critical role in maintaining the integrity of your intestinal wall, indispensable for digestive health. Rich in amino acids, this protein is necessary for growth and repair of your gut lining, aiding in digestion and nutrient absorption. It assists with breaking down other proteins and carbohydrates, smoothly moving your consumed food to your GI tract.
Important Things to Look for in a Collagen Supplement
Optimized, bioavailable collagen supplements are the best options to help support your body to have healthy connective tissues, gut lining, GI microbiome, and bones.
Our choice is (obviously) RegenaCollagenPlus. It helps restore your gut health along with improving bone strength, joint integrity, skin elasticity, and more. It is a specially formulated powder blend of three patented collagen peptides with amino acid compositions similar to human collagens. These peptides are shown in clinical research to favor collagen production and all the benefits that can confer upon your overall functioning. Keep in mind that collagen supplements are not a magic solution and work best when combined with a healthy diet and lifestyle.
How to Take Collagen Supplements
Consider How Much Protein You're Ingesting with It
If collagen supplements come in capsule form, you can take them with a meal. If you are using a pure powder form of collagen, like our RegenaCollagenPlus blend, you can put it in food and drinks. However, it's important to consider when adding collagen to smoothies or any protein mix, that getting too much protein in one drink or bar can be difficult for your body to absorb. This will be ineffective and also may make you think you're getting more protein than you actually are - because your body just isn't capable of absorbing it all at once. Personally, I don't take my smoothie above 30 grams of protein for my body- not only because of absorption, but also because it can be incredibly hard to digest. This can go for the meal you eat when you take a collagen supplement - perhaps it's better with a salad and light chicken as opposed to a big steak.
Get Enough Vitamin C
Since humans can't produce their own Vitamin C, or ascorbic acid, dietary intake is essential. Vitamin C aids in collagen synthesis, which as discussed is vital for the structural integrity of blood vessels, tendons, ligaments, and bones. Additionally, it supports neurotransmitter synthesis, crucial for brain function, and helps transport fat to mitochondria for energy conversion. Its potent antioxidant properties protect cells from damage, ensuring optimal recovery post-surgery or injury (even post workout). Thus, if you're concerned about helping your body have more collagen, ensure that you have the necessary building blocks to produce it on your own!
Make it Delicious
In powder form, collagen can easily be incorporated into shakes, smoothies, and other foods and beverages.This added convenience makes it a simple and workable way to start positively impacting your overall health. While our blend is gluten free, dairy free, soy free, non-GMO and has no added sweeteners, it's important to talk to your doctor before starting any new supplement regimen to ensure it is the right choice for your unique needs.
Alternatives to Collagen Supplements
Peptides
Human skin is made up of proteins like collagen that keep the skin intact and firm. Loss of peptides means loss of elasticity and firmness, leading to wrinkles and fine lines associated with aging. Peptides help in completing the buildup of proteins. This way, they can also help rebuild damaged skin and resist the development of the signs of premature aging.
Peptides have been shown to accelerate the healing process of wounds - whether by reducing inflammation, supplying the body with the building blocks for key substances or in helping your body to produce collagen. Studies show that collagen peptides extracted from jellyfish have significant effects on scratch wounds; they promoted faster wound contraction and closure than subjects not treated with collagen peptides.
Peptides work as little messengers upon application to the skin or when used systemically. They signal an emergency at the site of application, and your body responds with increased production of collagen, which helps heal wounds, promote skin rejuvenation and more at an accelerated rate. There are also oral collagen peptides which promote wound healing and repair. They trigger a faster turnover of skin cells and speed up the synthesis of collagen and elastin.
Natural Sources of Collagen
There are also several natural sources of collagen. Bone broth is a popular option as it is loaded with amino acids and minerals. It can be made by simmering chicken, beef or other bones for a few hours or purchased from the store. Fish, notably salmon and tuna, are also rich in collagen and can be consumed regularly for enhanced overall wellness. Vegetables such as spinach, kale, and collard greens are nutrient-dense and can aid collagen production in your body. Lastly, citrus fruits like oranges and lemons are packed with vitamin C, which is crucial for collagen synthesis, as explained above. Incorporating these fruits into your diet can promote gut health, collagen production and overall well-being.
Though there are ways for you to consume collagen in your regular diet, many individuals, particularly the elderly, do not consume sufficient protein. Even those who do consume normal or higher protein levels do not consume the richest sources of collagen — animal skins, bone broth, and tendons. For people who may have dietary restrictions due to food allergies or sensitivities as well as other eating choices like vegetarianism and veganism, there can also be less collagen intake and production.
That's why we suggest incorporating collagen supplements into your nutritional routine. To learn more about ways to Age Optimally or support regeneration and healing, check out our Age Smart Guide!