What about Collagen Supplements?
If your body makes collagen from the amino acids in protein, then you may be asking: What exactly are the collagen supplements that are so heavily marketed today, and do they help?
How Are Collagen Supplements Made?
Supplemental collagen is most commonly sourced from cows, chickens, and pigs, as well as marine life like fish, octopi, and jellyfish. (It can also come from other animals, such as alligators, kangaroos, and sheep.)
Do Collagen Supplements Work?
Collagen supplements come in powder, capsule, or liquid form, as well as in topical creams. When digested in the stomach, collagen is broken down into amino acids that are then distributed wherever the body most needs protein. However, there’s no guarantee that collagen is targeting the specific areas that are claimed in many products.
The marketing for collagen products sometimes claims that they can improve skin elasticity, reduce visible wrinkles, and increase blood flow to the skin. For the most part, these claims are not backed up with credible evidence, so regulatory agencies have required them to be removed from certain products.
Overall, there’s been a lack of large-scale randomized controlled trials on the effect of collagen supplements on human collagen production and skin health. At this point, the findings are weak, conflicting, and largely anecdotal. There’s no clear evidence that these products or forms of collagen actually help you absorb collagen or increase production. Research on the products that suggest differently are often sponsored by companies who make collagen products, making them inherently biased. (Sounds like something else going on right now?)
There are, however, some indications that supplemental collagen may help somewhat with joint pain, bone loss, muscle mass, and heart health.
What’s the Best Way to Help Your Body Produce Collagen?
Collagen-booster supplements might help, but at best they will mimic the benefits of a whole foods, plant-based diet by including nutrients that help boost your body’s own collagen production. Before reaching for one of these supplements, you may want to try to get these nutrients from your diet first. (Vitamin C, Zinc, Copper, Sulfur, Iron, Vitamin E, Polyphenols) If you aren’t able to get all the nutrients you need from your diet (or if you have higher protein requirements due to age or athletic activity), you may want to consider adding a food-based collagen booster to your diet.
I know, I have raised more questions than answers. That should be a good dynamic! We need to be challenged to pursue truth on our own and sift through the BS on all fronts to arrive at a place we believe to be the best for us as individuals.
Have a great weekend!!
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