What do you think of when you hear the word ‘collagen’? Something you put on your skin? Something that’s in your skin? A supplement you drink for your skin? Or something else entirely!
The first time I heard the word collagen was probably on a cosmetics ad, with the promise of a miracle lotion that would make skin firmer and improve ‘skin elasticity’. The scientific world now knows a lot more about collagen, and the potential for collagen in foods and fluids to work from the inside out. But it’s not just skin where collagen can weave it’s magic, with the potential benefits for health and well-being extending well beyond beauty creams.
What is collagen?
In very simple terms, collagen is a protein. It’s a pretty important type of protein for the body, helping to provide structure to skin, bones, tendons, ligaments, hair, nails and roles in the bloodstream – it can sometimes be considered as the ‘glue’ that helps too hold our body together. The two key amino acids in collagen are glycine and proline.
When we ingest collagen, it is absorbed through the gut and distributed throughout the body via the bloodstream. This increases the amount of glycine and proline available so we can produce more collagen where it’s needed. This process of collagen production also requires certain vitamins and minerals, in particular Vitamin C.
What does collagen do?
There are times when our bodies may need more collagen. As we age, collagen production slows down, so there may be benefits of increasing our intake to allow creation of new collagen. If we have injuries or health conditions relating to joints or connective tissue, there can be a role for collagen in repair. Making sure we consume enough protein in our diets is important, and collagen rich foods and fluids can contribute to this.
Skin
Collagen provides building blocks for skin, hair and nails. As we get older and collagen production is reduced, topping up our intake may have potential to have an impact on our skin appearance and elasticity. A number of studies have looked at the impact of collagen supplementation on skin condition and signs of ageing, however many of these studies are small and of questionable quality. More evidence is required to be able to make definitive recommendations for collagen and skin, however a literature review conducted in 2019 did show some promising results https://pubmed.ncbi.nlm.nih.gov/30681787/ .
Joints, tendons and ligaments
Some studies have shown benefits of collagen supplementation for pain reduction in individuals with osteoarthritis and there may be potential for a positive impact on bone. Athletes are using collagen as treatment for tendon and ligament injuries, based on research showing benefits for connective tissue health and repair. Further research is required to determine effective dosages of both collagen/gelatin and Vitamin C, the best timing of intake and whether doses should be scaled to body size.
How to make it work for you
Collagen is available in a vast array of edible forms, from beverages to bars, supplements and soups. Collagen can be present naturally, added to food products, or available as a powdered supplement.
Collagen is naturally found in the connective tissues of animals and fish – this is why bone broth has become increasingly popular as a natural source of collagen. Gelatin is another source.
Hydrolysed collagen supplements have become popular due to convenience and the availability of a measured dose that is easily absorbed by the body. Supplements can be a little easier to use as they don’t ‘gel’ like gelatine products and can easily be mixed into liquids like drinks and soups. Supplements often have Vitamin C added as well, as collagen consumed from foods and fluids doesn’t work well unless Vitamin C is available.
Foods rich in collagen, combined with Vitamin C, are the best way to improve your collagen intake and provide potential benefits for your body – inside and out.
*Formulite Lupin soups (beef and chicken flavours) contain hydrolysed beef collagen – ~8g proline and glycine combined.
