Collagen is a hard, insoluble, fibrous protein found in muscles, bones, tendons, skin, nails, blood vessels, and the digestive tract. It is abundant in three key amino acids: glycine, proline, and hydroxyproline.
Health benefits of collagen
Collagen is the primary structural protein in the body, essentially acting like the “glue” that holds us together. Collagen supplementation has been associated with various benefits, including:
- Improving joint pain (e.g., exercise recovery, rheumatoid arthritis)
- Maintaining structural health (e.g., joints, bones, ligaments, tendons, hair, skin, nails)
- Protecting against metabolic conditions (e.g., hypertension. type 2 diabetes)
- Providing elasticity and strength to skin
- Repairing and replacing skin cells
SOURCES OF COLLAGEN
Dietary collagen can only be obtained from animal sources – the bones, tendons, cartilage, connective tissue, skin, hide and scales of cows, pigs, chicken and fish. But there are plenty of plant-based foods that help boost collagen formation in the body.
Here are some ways you can boost collagen naturally:
And then, there’s bone broth!
Homemade bone broth contains many beneficial nutrients, including several amino acids (e.g., glycine. proline, lysine). It’s also a great way to consume more collagen as well as the nutrients your body needs to make collagen. Research suggests that homemade bone broth is higher in amino acids than commercially made versions. While it may sound daunting, making your own bone broth is actually fairly simple. And you won’t believe how delicious it is. You can drink a cup a day on its own, or use it as an ingredient in soups, stews, sauces. (CHECK OUT MY BONE BROTH RECIPE HERE).
If you abhore the idea of making this, you can always buy it. But beware that the quality brands are expensive, and the cheaper, widely accessible ones are definitely inferior.
Brands like Kettle and Fire and Epic use clean, grass-fed beef or poultry, have significantly more protein based on a slow-simmering process, use simple whole food ingredients and avoid flavor and other additives. They are also more gelatinous, which signals that they are richer in collagen, gelatin and protein. These qualities benefits bone health, strengthen the gut lining, heal inflammation, sooth digestive issues, support the immune system and may improve skin and nail health.
Mainstream brands like Imagine have less transparent manufacturing processes, are more processed, add “organic chicken flavor” and “concentrated stock” – what even is that?? It also comes in shelf-stable cartons, which typically requires preservatives like sodium benzoate. Aseptic processing flash-heats the broth to a very high temperature before sealing it in a sterile container, which kills a lot of nutrients. Funny aside: I’ll never forget one of my nutrition instructors great quotes about shelf-stable brands like Imagine. She said “Its name is fitting. You have to Imagine there are actually any nutrients in here…”
COLLAGEN SUPPLEMENTS
There’s a huge range of collagen supplements on the market, in case you haven’t noticed. I always look to functional medicine experts for advice about what’s best. (In case you don’t know, functional medicine doctors focus on addressing the root cause of disease vs. just treating symptoms. They have a holistic approach to healing, and favor whole foods and natural supplements over medication – always.)
These healthcare professionals typically recommend hydrolyzed collagen (collagen peptides), because the collagen is broken down into smaller molecules for better absorption. They also advise using high quality grass-fed bovine or wild-caught marine sources. And finally, they suggest checking for third-party testing and avoiding unnecessary additives, sweeteners, artificial colors.
The specific type of collagen you use should also depends on your personal health goals. Here’s a list of which types of collagen to consider, based on your objectives:
- For overall health and absorption: Hydrolyzed collagen (collagen peptides) from grass-fed or marine sources is a popular choice.
- For skin and elasticity: Marine collagen is often cited for promoting smoother, firmer skin.
- For joints and cartilage: Chicken and eggshell membrane collagen are noted for providing structure to cartilage and supporting joints. Some products are specifically designed for joint support with ingredients like hydrolyzed Type II collagen.
- For gut health: Hydrolyzed collagen can be beneficial for repairing the gut lining.
And what about powder vs. capsules? Both are fine. Again, it depends on individual needs and circumstances. Powder is versatile. It can be mixed into a variety of hot or cold beverages. It is easier for the body to absorb, and good for those who require higher doses. It is also more cost-effective. Capsules are easy to take on the go – no mixed required. They’re great for travel, busy lifestyles, and taking along with your other supplements.
You can find both high quality forms in my Fullscript dispensary. Sign up here for access and a discount!
