Julianne Monica DC, CNS, DCBCN
Collagen is a truly functional supplement that provides much value for maintenance and anti-aging support in keeping joints and skin regenerated.
After just age 40 collagen production declines by about 1% per year. This creates a loss of skin firmness and elasticity.
Collagen supplements are available in the form of a digestible, hydrolyzed protein derived from the connective tissue of animals, mostly bones. This is in the form of a powder and from mostly type 1,2, and 3. The major protein, the amino acid make up is Alanine, Glycine and Proline.
Our human bodies are made up of 30% collagen type proteins (there are 16 major) of which 70% of this makes up our connective tissue. Skin is a type of connective tissue along with our cartilage, nails, joint- ligaments, hair follicles and bones.
Supplementing with collagen is beneficial in replacing the synovial membrane and fluid between our joints to keep them bending and performing. And also, to repair and rebuild the cartilage weakened by overuse through impact and stress especially as we get older.
Studies have found this collagen protein is also beneficial for wound healing, preventing bone loss and gut rebuilding.
Our skin is made up of approximately 75% collagen. There is evidence suggesting that taking collagen supplements can increase skin hydration and collagen density which can make it look plumper.
Women in China have been consuming naturally collagen-rich foods like pig's feet and shark fins for centuries with the belief that these foods help smooth wrinkles.
Supplements do come encapsulated and in powder the latter of which you can add to hot or cold beverages, soups, and even baked goods or other foods.
A 2019 PubMed review of clinical studies found that supplementing with 2.5–15 grams of hydrolyzed collagen peptides each day may be safe and effective.
To maximize collagen supplement specific for skin; start at 5.0 – 10.0 grams per day. The source should be from marine origin (usually crustaceans) that is a type 1 & 3 and then will have a 1.5 times better absorption rate for the skin. A maintenance dose is effective at 2.5 – 5.0 grams per day.
Many of the joint supplements are derived from type 2 collagen, more specific for that type of tissue. And you can start at a dose of 10 – 15 grams per day. This form and dosage can also improve bone density.
Larger daily doses of 15 grams per day or greater of these protein peptides have mostly been used to improve muscle mass and body composition. Many are using this in a powdered form for protein drinks.
Gelatin is a form of cooked collagen! – Yes, cooked down bones make this food form which is used in sauces, jellies, desserts and main dishes too. Consuming gelatin is an effective healing form too especially for the gut.
You may have heard this type of protein also being used for Keto diets. And this is so as it is a pure protein with no added carbohydrates in these products. And it absorbs into other, non-carb beverages most notably, coffee. And can add a whole serving of protein. With so many functional attributes it is a cornerstone of this diet.
As we are less likely to consume collagen in our diets as generations before supplementing can provide balance for our protein needs and structural maintenance and for healing especially as we age.
Dr. Julie Monica is a Functional Nutritionist, a diplomat to two nutrition boards with a B.S. in Clinical Nutrition. She provides a holistic approach to managing your health with state of the art, diagnostic testing to assess chronic issues. With clinical perspectives and our testing, we create individualized plans for optimal outcomes. *For information on a comprehensive profile for: Glutathione / Toxic Load / Anti (Healthy) Aging, call our office: 732.685.3171
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