HOW MANY ARTICLES have you read that extol the benefits of collagen for the skin and hair? However, its effects are more than just skin-deep as it also aids digestion, eases sore muscles and cushions joints.
Natural Ageing
It is an unfortunate fact that the body produces less collagen as you age – from your mid-20s onwards at a rate of about 1% a year. This reduction causes changes in the fibres within the skin layers, and this leads to dryness, lines, wrinkles and sagging. Put that together with environmental skin stressors, such as UV light, stress, smoking and drinking alcohol, and an unbalanced diet, and you have the perfect recipe for ‘premature ageing’.
An Elastic Body
Within the structures of the body: skin, muscle, bone, hair, nails, connective tissue (including tendons and ligaments and the intestines), collagen is the building block, or glue, that literally holds it all together.
Collagen is well known to help with the synthesis of muscle proteins, potentially enhancing the growth, recovery and repair of muscle tissue. It is also known to be key in strengthening connective structures such as cartilage, ligaments and tendons, and that lack of collagen can cause weakness or wear, leading to inflammation and ultimately osteo-arthritis. There has been much research about the role of collagen in fighting off the symptoms of osteo-arthritis, especially in the knee.
A Healthy Gut
The amino acids that make up collagen are abundantly contained within the intestinal wall. They primarily work to prevent gut inflammation, thinning of the gut walls (‘leaky gut’), maintain a smooth stomach lining (so help to prevent formation of ulcers) and, because of collagen’s ability to attract water and acidic molecules, aids the motility of matter along the intestinal tract.
Not just skin-deep
Collagen helps maintain healthy hair and nails too – due to its elasticity and hydrophilic properties. It is well-researched that collagen in any form will improve the appearance of the skin; its hydration and suppleness. Indeed, many popular skin products are designed to add collagen by absorption through the epidermis, or surface of the skin but, because collagen benefits the whole body, it makes a lot more sense to optimise its effects by taking it orally.
Diet or Supplements
If you eat a balanced, healthy diet – specifically one rich in fruit, cashew nuts, leafy vegetables, eggs, fish and meat – then you may well be getting all the collagen your body needs. The proteins (or strings of amino acids), vitamins (especially Vitamin C) and minerals (such as zinc and magnesium) contained in these foods allows the body to make its own collagen, without you needing to add it.
If your diet is lacking, or you want to ensure you have optimum collagen levels, then a supplement is going to be the way to go. It is entirely possible to obtain adequate collagen even on a vegan diet, as supplements sourced from vegetable rather than animal protein are readily available. However, the rate at which the body can take it up and absorb it in abundance will depend on the chemical make-up of the supplement and you should look for one that contains ‘hydrolised’ collagen, as this is more easily absorbed.
The timing of taking the supplement is also important, and you should take it on an empty stomach so that the stomach acids can digest it. Taking it last thing at night allows the body to synthesise it as you sleep – a way to super-charge its benefits, especially the repair processes.
Collagen is a great alternative to whey in your protein powder. Whey contains 80g protein per 100g and collagen has 90g of protein per 100g. Clinical trials show that the best results can be achieved from just 10g of collagen so your protein drink could be the easiest way to increase your intake.
