Collagen seems to be everywhere these days! It is something that frequently comes up in conversation, but many are unsure exactly what it is and why it is beneficial.

Collagen is a protein structure made up of amino acids like glycine and proline. It is found all throughout the body, but especially in tendons, ligaments, muscles, and the skin. As we age, the collagen within our bodies gradually declines, which has an effect on joint and skin health.

The Benefits of Collagen

In recent years, collagen has gained popularity within wellness circles due to various health benefits. Below we will chat about the three most notable benefits of collagen consumption.

Skin Health

This systematic review concluded that regular oral consumption of collagen increases skin elasticity, hydration, and dermal density. These all may contribute to reducing fine lines and wrinkles that come along with aging.

Joint Health

Collagen is a key component of our joints. There is some research to support improved joint health and mobility, as well as decreased pain following regular collagen supplementation.

Other Health benefits

Collagen likely has a positive effect on blood sugar regulation and metabolism due to the protein content within powder supplements. Additionally, claims about improved digestion and mood have been made, but the research is limited. This does not mean that the benefits aren’t present.

Dietary Sources of Collagen

Collagen is a protein structure, therefore the best dietary sources of collagen are animal products, but more specifically, bone broth. Of course, you can use bone broth for your soups and stews, though some enjoying it as a warm drink. If you are local to Portland, Maine, LB Kitchen has a delicious sipping broth!

Homemade bone broth is the easiest and most cost-effective source of collagen. When choosing store-bought bone broth (specifically for collagen content), you want to look for the frozen or refrigerated options. These products will have a high collagen content, which can cause them to be gelatinous when cold. The boxed broths and stocks found on the shelves do not have much collagen at all.

Choosing a Collagen Supplement

When browsing the shelves, you will see many different collagen supplements, most of which are in powder form. First, you want to look for collagen peptides or hydrolyzed collagen. This form easily dissolves in liquid and is easy to absorb. Secondly, look at the source. Since collagen is an animal product, it is important to look for a supplement that is grass-fed and pasture-raised or wild-caught.

The majority of collagen supplements are bovine based, but you may also see marine collagen. While both are great, I prefer to use a bovine source strictly due to sustainability. As for dosing, some studies suggest 3,000 mg, while others recommend 1,500 mg. This turns out to be 1-2 scoops for most collagen powders. There are various ways to utilize collagen powders. Most people add it to smoothies, coffee, and baked goods.

There are many different brands producing collagen, which can make things confusing. Below are my personal favorites! I am not affiliated with any of these companies, I just enjoy their products.

Vital Proteins

Vital Proteins is known for having a large range of collagen products. The standard collagen peptides are simple and easy. You can even find single packets at most health food stores, and even Target! There are also many different flavored powders and drinks to add some pizazz into your day.

Great Lakes Gelatin

Great Lakes has been around for ages. They have many different powdered products, both unflavored and flavored. They also tend to run less expensive than some other companies.

SkinTe

SkinTe is a delicious sparkling tea that contains 3,000 mg of collagen. It is specifically formulated to include herbs that emphasize skin health. Though this is a pricer option, it is a tasty way to introduce collagen into your day to day routine. My personal favorite is the Green Tea Grapefruit!

About the Author

Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!

Disclaimer

This content is for educational and informational purposes only, and is not medical advice.