Is Collagen worth taking?
Collagen has become one of the most popular supplements in the health and wellness space. But does supplementing with it actually work? And is there a specific time in your life where collagen is more needed? Absolutely. Read all about it below!
Firstly, what Is Collagen?
Collagen is the most abundant protein in the human body, accounting for approximately 30% of our total body protein. It forms the fundamental structural framework of connective tissues, including the skin, cartilage, tendons, ligaments and bones.
Often described as the body's "glue," collagen is a critical component of connective tissue, providing support, strength, and structure throughout the body.
Collagen in Perimenopause and Menopause
Oestrogen plays an important role in maintaining collagen production throughout the body. So as oestrogen levels begin to decline during perimenopause and menopause, collagen synthesis also decreases.
Research suggests that women can lose up to 30% of their skin collagen within the first five years after menopause, with ongoing losses occurring thereafter.
Reduced collagen production during this time may contribute to:
Increased joint stiffness and discomfort
Slower recovery from exercise and injury
Tendon related issues such as frozen shoulder and achilles problems often seen in menopause
Loss of skin firmness and elasticity
Declining bone strength and density, increasing risk of osteopenia and osteoporosis
Osteoarthritis
While collagen supplementation is not a replacement for resistance training, adequate protein intake, and other lifestyle factors. It is a great addition to all of this in supporting connective tissue health, mobility, healthy ageing and overall musculoskeletal function during and after the menopause transition.
How Do Collagen Supplements Work in the Body?
A common question is whether taking collagen actually stimulates the body to produce more collagen?
Collagen supplements provide essential substrates - peptides and amino acids - which are absorbed into the bloodstream and can stimulate endogenous collagen synthesis and promote tissue repair. However this not only depends on the quality and form of the collagen you’re taking, but on the individual as absorption, metabolism and clinical outcomes to vary.
The first step is choosing the right supplement as not all collagen is created equal.
What’s the evidence?
The literature shows that collagen supplementation can be beneficial in the treatment of:
Skin changes: Reducing wrinkles; increasing skin elasticity, hydration, firmness, and brightness; decreasing pores and increased collagen synthesis.
Bone Health: Improved bone strength, density, and mineral mass; decreased extracellular matrix degradation; inhibits inflammatory cytokines.
Joints: Improving joint stability, functional capacity, and stiffness/mobility, and muscle recovery; reduces pain; and mitigates markers of joint cartilage degradation.
Which Collagen works the best?
The differences between collagen products lies in the quality and processing of the collagen used.
Native/Regular Collagen: Contain larger protein structures that may be less efficiently absorbed and utilised by the body, making it a less bioavailable source of collagen.
‘Hydrolysed’ Collagen or ‘Collagen Peptides’: Both have gone through a process which breaks collagen proteins down into smaller more digestible fragments called ‘bioactive peptides’. They’re a more bioavailable form of collagen which can signal the body to produce more collagen in connective tissue cells. This is the preferred source for beneficial outcomes in improving joint and skin health in particular.
There are then different subtypes of collagen (Type I, II and III) which target specific areas in the body.
Type I: skin, bones and tendons
Type II: cartilage and joints
Type III: muscles, organs and blood vessels (best taken alongside Type I)
My Recommendations
Foods Rich in Collagen
Bone Broth (chicken, beef or fish)
Organ Meats
Fish with skin and bones
Quality Collagen Supplement: Designs for Health Whole Body Collagen
This bioactive collagen peptide formula which contains 3 types of collagens: Versiol (skin), Fortigel (joints) and Fortibone (bones). 1 scoop provides 11g protein to add to any food or drink (hot or cold) such as smoothies, yoghurt, oats.
It’s unflavoured and contains no added sugars, sweeteners, fillers, or unnecessary additives. This is a practitioner only product which can be purchased via Vital.ly or at various health food stores.
