Collagen: Should You Supplement?

What is collagen?

It is the most abundant protein in your body, being the main component of connective tissues. It is vital for healthy maintenance of muscles, skin, ligaments and tendons. To discover more reasons you need collagen for health, read on.

There are 28 types, but here are the four most common –

• Type I is the most common type which is found in all connective tissue.
• Type ll is found in skeletal joints and in the cushions between your vertebrae.
• Type lll is found in skin and blood vessels.
• Type lV is a component of your kidneys, surrounds organs and helps with eye and ear health.

In recent years, these supplements have become unbelievably popular. Hydrolysed collagen supplements make it much easier for your body to absorb, so if you’re on the lookout for a supplement ‘collagen peptides’ is the type you want. Hydrolisation breaks down the long chains, making it easier for your body to use.

Dietary sources of collagen

Diet-wise foods that contain gelatine provide collagen. Bone broth is a superb example of this.
Found in the connective tissue of animals, it is plentiful in foods such as chicken, pork, beef and fish. Egg white is another great source.

Vitamin C is crucial for collagen synthesis, so you should also ensure you’re eating foods rich in this vitamin, such as citrus fruits, broccoli, and kiwis.  Supplementation with Vitamin C is useful for numerous body functions, including collagen synthesis.

For more help and practical guidance to ensure you’re eating the best diet for your gut, and health in general, click here.

If you’re worried your diet is impacting your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support both your digestive sysem and hormone health, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

Here are a few ways to use collagen for health –

Gut Health – leaky gut

Collagen supplementation may be a useful part of your regime to support leaky gut. It will support your body in knitting together your gut wall cells, helping to prevent toxins from travelling around your body.

To read more about leaky gut click here.

Muscle mass

It is also an important component of skeletal muscle.
So much so that numerous studies have demonstrated those who supplemented with collagen gained significantly more muscle mass through training, than those who did not.

Nail health

Collagen can be useful in preventing nail brittleness, and some people find it helps the health of their hair.

Bones and joints

Collagen maintains the integrity of your cartilage, which is the flexible tissue which protects your joints. As we age the the amount of collagen we produce decreases, therefore our likelihood of developing conditions such as osteoarthritis increases. Fortunately numerous studies have found that supplementation with collagen helps to reduce these symptoms.

Similarly, as collagen production decreases, your bone mass may take a hit. Supplementation may therefore help with symptoms of osteoarthritis and decrease risk of fractures.

Collagen is typically very well tolerated (continue to avoid marine collagen if you’re allergic to fish) and is easy to take. It is flavourless and can easily be mixed into warm drinks.