What is collagen good for?
Your body is able to produce its own collagen, ensuring all of these different tissues remain healthy and functional, but as you get older, two things start to happen: your body starts to produce less collagen, and the collagen that you do have begins to deteriorate. This can result in a number of debilitating diseases and conditions that become increasingly common the older you get.
Collagen supplementation is the subject of a great deal of research into exactly those changes.
For skin health
For example, one of collagen's most popular applications is in the area of skin health, and several studies have reported that collagen supplements reduce wrinkles and increase skin hydration and skin elasticity.
A review of 26 studies found that women who took between 1g and 12g of collagen daily for several months observed changes in skin elasticity and skin hydration.
Role in bone and joint health
It is easy enough to assume that bones are composed mostly from calcium, and this is how I thought until very recently, but bones are actually mostly made from collagen.
Osteoporosis, which is a reduction in bone density associated with older age, is a direct result of the aforementioned reduction in your body's ability to produce collagen, and the deterioration of existing collagen.
Similarly, osteoarthritis is a deterioration of the collagen in your joints. Several studies have reported less joint pain with collagen supplementation in people with osteoarthritis.
Role in cardiovascular health
Collagen even forms part of your veins and arteries. In fact, with insufficient collagen, your arteries become less flexible and lose elasticity, which can lead to atherosclerosis, which is essentially a narrowing of the arteries, and one of the leading causes globally of heart attacks and strokes.
One study involving 30 healthy adults who took 16g of collagen daily for a duration of six months found changes in overall artery flexibility and elasticity. Very interesting!
When should I take collagen?
Collagen peptides are best absorbed with a glass of water or coffee, although they can be taken with food too. There is no strict rule about taking it on an empty stomach, so you can mix it in with smoothies if that suits your routine better.
One small trial did give 15 g of collagen peptides in water about an hour before bed, without food, in athletic men with sleep complaints, and saw fewer night-time awakenings, which is why a bedtime scoop is a reasonable experiment if improved sleep is the main reason why you are trying it. Personally I have found that taking it immediately before bed made me feel discomfort, so taking it perhaps one our before bed is ideal.
The glycine in collagen is involved in pathways that include serotonin and melatonin, which is the biochemical reason for its sleep benefits, but if a large evening dose sits uncomfortably, start with a smaller dose, or simply move it to be taken with a meal instead.
What does collagen combine well with?
Citrus fruit is a great partner for collagen, because the vitamin C in the fruit is needed for the enzymes that cross-link collagen, so a collagen serving with a glass of orange juice or a handful of berries gives your body the vitamin C cofactor that its work depends on.
What else pairs well with collagen?
Also taken with vitamin C, for collagen synthesis
Vitamin C is known to promote collagen synthesis, as it is a key ingredient during the production of two specific molecules that are essential for collagen production. Several studies in people with bone fractures reported faster healing and scar tissue formation with vitamin C supplementation than in the control groups.Also taken with glutamine, for collagen synthesis
Another study found that taking glutamine can also help stimulate collagen synthesis too, so the two are often taken alongside collagen, especially during recovery from a bone fracture.Also taken with eggshell membrane, for joint health and inflammation
The case for taking eggshell membrane with collagen rests on joint health, skin health and inflammation, which the pair covers.Also taken with hyaluronic acid, for joint health and skin health
Hyaluronic acid is often kept alongside collagen because they both contribute towards joint health.Also taken with gotu kola, for skin health and brain health
Collagen and gotu kola can share a sitting because between them they cover joint health, skin health and brain health.Also taken with silica, for skin, hair and nails
Silica plays a role in the collagen and keratin structures in your skin, hair and nails.What are natural sources of collagen?
If you are interested in obtaining your daily collagen through your diet, you can often find it in:
Who should avoid taking collagen?
Before taking collagen supplements, check with your trusted healthcare professional if any of the following apply to you:
- Fish allergy
- Bovine allergy
Fish or bovine allergy
Collagen capsules come from two sources, fish skin and scales for the marine products and cattle hide for the bovine ones, so a known allergy to either protein is the reason to pick one type over the other.Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of collagen
Possible side effects from taking collagen supplements may include (but are not limited to) the following:
- Fullness
- Allergic reaction (rare)
Most people notice little from a collagen powder beyond fullness when a scoop is taken on an empty stomach, and a larger serving is the usual reason it sits heavily.
An allergic reaction is rare, and it shows up as hives, itching, swelling of the lips or a wheeze, most often in someone who already reacts to fish or to beef, which is why the first scoop is easiest to judge at home.
If you are experiencing negative side effects from taking collagen supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Can I take collagen while pregnant or breastfeeding?
Collagen is a protein, and the food version is ordinary during pregnancy: broth, meat, fish and eggs all supply the amino acids it's made from. Collagen peptides sold as a powder have little pregnancy data, and they aren't a complete protein, so they don't replace the protein foods you need. The vitamin C that helps your body cross-link collagen is the part with a real requirement.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store collagen?
For optimal shelf life, it is recommended to keep collagen supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Collagen data sources & further reading
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