Collagen for Overall Health

Undoubtedly, collagen is one of the best supplements you can take for your overall health, no matter your age, health, or exercise habits! Yes, collagen is a protein supplement, but it's not just for those who want to increase muscle mass. The benefits of collagen are widespread and well researched. If you're looking for a simple solution or addition to your self-care routine, look no further! Here's everything you need to know about the health benefits of collagen supplements.

What is Collagen?

Collagen is a protein. Not just any protein! It's the most abundant and perhaps one of the most useful proteins available to the human body. Collagen production occurs naturally within the body and remains steady up until the mid-twenties or early thirties. At this point, collagen synthesis slows and the common (and most costly) signs of aging start to take over. Think wrinkles, joint pain, muscle atrophy, and more.

The collagen protein can be found in nearly every connective tissue within the human body. It's in the muscles, skin, eyes, blood vessels, tendons, ligaments, and even bones. It's often referred to as the "building block" or "scaffolding" that provides sturdy yet flexible support to the connective tissues. That's why it is considered a structural protein. When the amount of collagen in the body is high, skin health is at its best; skin hydration is steady, wrinkles are shallow if not nonexistent, and the skin looks plump and youthful. Similarly, when we have enough collagen, joint health is at an all-time high as well with minimal aches and pains. Collagen assists with muscle-building wound healing, and joint strength, too, helping to achieve new PRs inside and outside of the gym.

The trouble is that collagen production is not a steady or sure-fire thing; the body produces less and less collagen as we age. The effects of collagen loss are widespread, but they may be manageable with oral collagen supplementation.

The Health Benefits of Collagen Supplements

Don't just take our word for it! Oral supplementation of collagen has been tested in various applications to measure its efficacy on everything from improving skin elasticity to building lean muscle mass. Here are some studies highlighting the many benefits of collagen:

Collagen improves skin hydration: A double-blind, placebo-controlled study conducted in 2013 found that consuming 2.5–5 grams of collagen for 8 weeks improved skin moisture and reduced skin evaporation.
Collagen reduces/prevents the sign of aging: The same 2013 study mentioned above also found that collagen consumption improves skin elasticity, the property responsible for keeping the skin healthy, voluminous, and wrinkle-free. It also stimulates the production of elastin and fibrillin which also promotes skin cell turnover and helps the skin to look healthy, vibrant, and fresh.

Collagen supports bone health: Postmenopausal women often suffer from osteoporosis, a decrease in bone density. A 2018 study found that women who consumed 5 grams of collagen daily for 12 months experienced an increase of bone mineral density (BMD) (which measures calcium and other bone-strengthening minerals) of up to 7% compared with women who did not consume collagen.
Collagen reduces joint pain: As collagen production slows with age, the likelihood of developing osteoarthritis and chronic joint pain increases. Luckily, whether joint pain is caused by age or injury, collagen may be able to help. One study conducted on athletes found that those who consumed 10 grams of collagen daily reported decreased joint pain and increased mobility and flexibility after just 24 weeks. Evidence from another study on older adults also pointed to collagen as a safe and effective way to relieve osteoarthritis-related joint pain.
Collagen supports muscle growth: Looking to bulk up? Consider taking collagen to pack on protein while reaping its many other benefits. Collagen can be found in muscle tissue and when consumed it may also stimulate the production of other muscle-building proteins such as creatine.

Collagen may boost heart health: Since collagen can be found in many connective tissues throughout the body, including the blood vessels, research shows that collagen supplementation may help to decrease markers of heart disease such as arterial stiffness and "bad" cholesterol.
Collagen is good for the gut: Leaky gut syndrome, in which the gut's barrier function is decreased and the lining becomes thin and permeable, can cause a host of different digestive issues. Consuming collagen and especially gelatin, a partially cooked form of collagen, may help to reinforce the gut's lining and prevent leaky gut syndrome among other GI issues.

The Different Sources and Types of Collagen

Luckily, collagen supplements are becoming more and more widespread. However, not all supplements are created equally.

The collagen protein is composed of a triple helix, made up of three amino acids: glycine, proline, and hydroxyproline. When consumed orally, it breaks down into these three amino acids which then serve as precursors to help the body produce collagen. There are at least 16 different types of collagen, but 80–90% of the body's collagen consists of types I, II, and III. Type I collagen is a must-have for healthy skin. It is the most abundant type of collagen found in connective tissues including the skin. Type III collagen trails behind type I and can also be found in many connective tissues, but it is primarily located within the gut. Thus, consuming enough type III collagen is crucial for gut health. Type II collagen is found primarily within cartilage and bone and thus helps to improve bone strength.

Collagen Supplements: How to tell a gimmick from a gold mine

When shopping for collagen products, you may find collagen amongst the ingredients of skin care creams and masks. However, the collagen protein is too large to penetrate the skin barrier. That means if you want to use collagen for skincare, you have to work from the inside out, not the outside in! Topical products won't cut it.

Unfortunately, with the exception of bone broth, you won't be able to find collagen-rich food sources either. Because collagen is found primarily in cartilage, bone, and ligaments, you won't find any of this protein in food-grade cuts of meat. Instead, sources of collagen include the less desirable or otherwise wasted parts of cows, chickens, and fish. The collagen is then hydrolyzed down into what is called collagen peptides or collagen hydrolysate so that it can easily be absorbed and used by the body. The result is a near-flavorless and odorless collagen powder that can be added to smoothies, pancakes, and more to up your collagen intake without any interruptions to your day.

Collagen Supplements: How to tell a gimmick from a gold mine

When shopping for collagen products, you may find collagen amongst the ingredients of skincare creams and masks. However, the collagen protein is too large to penetrate the skin barrier. That means if you want to use collagen for skincare, you have to work from the inside out, not the outside in! Topical products won't cut it.

If you're considering taking a collagen supplement to manage a specific issue such as joint pain, speak with a healthcare professional. They will be able to help you build a holistic pain management plan that leverages collagen's many benefits. Also, take into consideration what types of collagen may be best suited for your needs. 1 Body's Collagen Complex contains types I, II, III V, and X to help with every concern from dry skin to indigestion. Our formula contains ZERO sugar, salt, dairy, wheat, gluten, soy, preservatives, artificial colors, or flavors. It's best when paired with a vitamin C supplement to enhance its bioavailability.

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