Collagen Supplementation And Review

I can’t tell you how many questions I’ve been getting since I shared on my IG stories that I have started a collagen supplement regimen.  So much so that, to answer your questions, I had promised a more detailed post -so here it is! Better late than never! Actually, I wanted to wait to give you a review of how it has helped me, rather than just an article with some facts thrown in, which, quite honestly, you can find anywhere on the internet. 

So, back in September, I saw a functional doctor who recommended I take a collagen supplement. Now I'll be honest. I don’t really like taking too many supplements. As it is, I take omega-3s, probiotics, and vitamin D daily, and I honestly didn’t want to add to the list.  Also, I  prefer getting this particular supplement through my food.

However, when the doctor recommended I take it because I am prone to dark circles and bags under my eyes, I decided to give it a try. She also prescribed bone broth, and I’ll get to that further down in this article, but first, let’s do a quick Collagen 101, shall we? 

SO WHAT EXACTLY IS COLLAGEN?

Collagen is the most abundant protein in our body. It depletes as we age, which is why we need to supplement. It is what gives our skin its elasticity and suppleness, as well as protects the connective tissues in our joints, called cartilage.  There are 16 types of collagen, but the main ones are types 1, 2, 3, and 4. These play various roles in our body, from skin elasticity to hair, nails, and even gut, bone, and heart health.

HYDROLYZED COLLAGEN

Hydrolyzed collagen is collagen that has been put through the process of hydrolysis, which means breaking the larger protein into smaller, more absorbable peptides. Peptides dissolve more easily in hot or cold liquids and don’t thicken the beverage as much as gelatin would.

The Different Sources of Collagen

There are different sources of collagen, and your choice will depend on what works for your diet and lifestyle.

• Beef / Bovine 

  Sourced from bovine hides and bones, beef collagen is made by cleaning and soaking the hides in hot water, then in a solution to extract the collagen. This is then treated with an enzyme and further milled to give the final product.

• Chicken

  This is sourced from the skin and bones of a chicken. It is worth looking at how the poultry was raised.

• Marine

  This is sourced from the skin, bones, and scales of fish and shellfish.

Benefits of Collagen Supplementation

• Increased muscle mass. A study examined men who took collagen daily after exercise versus those who did not.  The first group gained significantly more muscle and strength than the one that didn’t supplement. 
• Reduced risk for and even improvement in arthritis. A study on mice showed that there was an improvement in post-traumatic osteoarthritis,
• Improved skin elasticity.  A 2014 double-blind study published in the journal Skin Pharmacology and Physiology found that women who consumed extra collagen had higher skin elasticity after 4 weeks than those who took a placebo.
• Reduced inflammation in the body due to collagen synthesis. This, in turn, helps to reduce joint aches and pains.
• Help with leaky gut syndrome, which is the root cause of autoimmune disease.  A recent study found that collagen peptides helped prevent further breakdown of the intestinal lining.

WHAT IS THE BEST WAY TO INGEST COLLAGEN?

Now, which is the best way to get that collagen? Through food or a supplement? Well, that comes down to bioavailability, which is how your body absorbs a nutrient. By getting it through food, you are also helping to build the amino acids you need for healthier skin. However, some say that getting it through food isn’t the most effective way, since the protein is broken down into amino acids and reassembled in the body, and may not boost collagen levels.  I feel that the most effective way to get your nutrients in is also the most convenient for you, because convenience helps with consistency.  If you think a powder or pill will help you be more consistent, then that is the best way for you because the change happens when you are consistent. 

WAYS I HAVE BEEN SUPPLEMENTING WITH COLLAGEN

If you do opt for the powder, here are some ways I’ve tried having it:

• In my chai/green tea, I first tried it with regular black tea and plant-based milk. It didn’t bother me much till I tried it in green tea. I like it much better in green tea. You don’t taste the brothy flavor in green tea as much as you do in chai.
• In my smoothie-this wasn’t too bad either, but make sure you blend it well, as collagen in chilled drinks tends to coagulate if not stirred properly.
• In my morning cup of lemon water-Lately, I have been incorporating it into my morning water. I add lemon /apple cider vinegar to a glass of lukewarm water and a scoop of collagen powder. I also sometimes like to add it to my Lemon Ginger Elixir and water.
• I have yet to try this, but I have heard people recommend adding collagen to soups and stews for an added boost, as well as to baked goods.

What is The Correct Dose?

I started with a scoop (comes in the tub of collagen) as suggested on the tub, and am now going to try two scoops a day. The best thing is to check the tub of collagen that you buy.

Consuming Collagen-rich Foods vs. Supplementation

 As a busy mom and entrepreneur, I am not always able to make bone broth.  When I do, I freeze some in mason jars for later, but, in all honesty, I don’t do it much these days. Especially in warmer weather, when I would much rather sip on a cold smoothie than hot bone broth.   

These days, as the weather warms up, I have been taking a scoop of collagen peptides daily in my green tea and/or smoothie, as well as my morning glass of lemon water.

Kids & Collagen

Before starting your kids on any supplementation, I would urge you to check with their doctor.

If you want to know my stance, I am a strong proponent of getting nutrients from food. Supplementing with collagen may become more beneficial as we age. Best to have them sip bone broth, aka Yakhni in South Asia, or make soups with bone broth as the base.

Which Collagen is Best to Take?

I was told to take Vital Proteins, but there are many you can choose from.  Just make sure you check for any additives, such as sugars and artificial ingredients.

Vital Proteins is gluten- and dairy-free, as well as paleo- and Whole30-compliant. They source their collagen from grass-fed, pasture-raised bovine hides and their marine collagen from wild-caught non-GMO fish.

Are There Any Side Effects to Collagen Supplementation?

There really are no side effects unless you're allergic to the protein source. 

IS IT HALAL/KOSHER?

The brand I take, Vital Proteins, is Kosher, so it is fine to take if you follow a zabiha/halal diet. 

My Review

I have noticed a reduction in aches and pains in my joints and right knee that I tend to get from running and yoga.  The other day, I had two friends, on separate occasions, tell me that I glow on my face.  That could very well be from a collagen-based beauty oil I have started using of late.  Whichever source it is, the main ingredient is collagen:)

So there you have it! I hope this post helped you decide whether you want to try supplementing with collagen. If you do, I'd love to hear your experience. Let me know in the comments how you have benefited from supplementing with it.