Debunking Collagen and Why Everyone’s Supplementing It
There is a lot of noise in the health industry lately about collagen supplementation. The concept of supplementing collagen attempts to regain what we’ve lost from our primitive diet, but the question becomes if supplementation has any benefit.
Benefits of Collagen
I’ll admit that when I first heard about the trend of supplementing collagen, I wasn’t on board. It made no sense to me. Collagen is a tissue found in our bodies made from amino acids, vitamin C, etc. So how could supplementing the end product collagen benefit us? But as it turns out, research in mice shows that hydrolyzed collagen peptides (from gelatin) have a 95% absorption rate at 12 hours after intake, and it distributes in the body similar to that of raw amino acids, with the exception of cartilage (1). Collagen was seen to concentrate more than twice as high in cartilaginous tissue that raw amino acids (1), giving collagen some unique benefits. So, I jumped on the bandwagon.
Collagen helps improve skin, hair, and nail health. The beauty industry has been promoting this benefit of collagen supplements for years. Positive effects gained from using collagen for beauty purposes include a reduction in wrinkles, increase in skin density, reduced scarring in acne, and improvements in cellulite. A trial using 2.5 g of collagen peptides daily showed a significant decrease in the degree of cellulite and a reduced skin waviness on thighs in both normal weight and overweight women (3). Another trial showed positive effects on wrinkles and dermal matrix synthesis with the use of collagen in just 8 weeks of use (4).
Collagen can help improve digestion, gut integrity, and detoxification. I would have to argue that the most impactful benefit from collagen comes from its benefits on the gut. A healthy digestive tract contains a layer of tightly bound epithelial cells and diverse colonization of microbes. However, microbial dysbiosis, refined/processed diets, and environmental stressors all have negative impacts on the integrity of your gut membrane and lead to increased permeability commonly known as “leaky gut” (5). Intestinal permeability allows for foods and other toxins to leak into our bloodstream, creating systemic symptoms correlated to food intolerances, autoimmunity, acne, fatigue & brain fog, eczema, etc.
A diet high in collagen has numerous benefits for the gut and detox organs like the liver.
- Gelatin, which is formed from hydrolyzed collagen, helps reinforce the mucous layer of our guts and reduces impacts of inflammatory endotoxins release from gut microbes (6,7). This may have profound benefits for those with Crohn’s/Colitis.
- Glycine and glutamine (amino acids found in collagen) have been shown to protect against gastric ulcers, and strengthen the integrity of the gut mucosa (8,9). Taking collagen for its glycine has also been shown to helps regulate the products of stomach acid and bile, which may help in cases of acid reflux.
- It also helps promote liver detoxification. Glycine stimulates the production of glutathione, which is a master antioxidant in the liver’s detox process (10), which has been shown to improve fatty liver disease and protect cells against free radical damage.
As you can see, there are several benefits you can gain by adding collagen to your diet.
How to get collagen
Bone broth: But before we get into supplementation, remember that you can get collagen in your diet without the fancy powders and packaging. The most effective way is through bone broth soup, which is a common recommendation in functional medicine these days due to its rich collagen/gelatin content. I typically advise 250 ml of bone broth daily. Here’s a recipe to make your own bone broth.
Collagen Powders:You can also get collagen from powdered supplements. Here are some important things to know when choosing a collagen supplement:
- Not all collagens are equal. Different bones contain different collagens. Beef hide is rich in collagens I & III, whereas chicken sources are rich in collagen II.Marine sources are available for vegetarian/veganpatients. Make sure to talk to your ND to ensure the collagen your taking is right for your concerns.
- Check the quality and source of the collagen powder. It should be clear and tasteless when dissolved with water, should not contain fillers and additives, and should be from grass fed, pasture raised animals
- Make sure its hydrolyzed – only hydrolyzed collagen peptides will convert to gelatin in the body, which is what we reap most of the benefits from.
Before you start taking collagen, it is highly recommended you speak to a qualified naturopath, like Dr. Courtney Holmberg to determine if collagen would be safe and appropriate for your own personal health and well-being.