Collagen Supplements: What They Are, How They Work, and If You Really Need Them

At LVLTN, we often encounter questions about collagen supplements and their role in a balanced diet. In this article, we will delve into the world of collagen, discussing its benefits, the different types available, and how to incorporate it effectively into your diet, if you choose to do so.

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Different Types of Collagen

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There are several types of collagen, each with specific benefits:

• Type I & III Collagen: These are most commonly found in the body and are vital for skin elasticity, hair, nails, gut and bone health.
• Type II Collagen: Often recommended for joint health, especially in osteoarthritis (OA). Hydrolyzed Type II collagen has shown fairly promising results in clinical studies for alleviating joint pain. However, due to its limited amino acid profile, it should not be used as a protein supplement.

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Choosing the Right Collagen Supplement

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The quality and type of collagen in supplements can vary significantly. It's crucial to select products with a clear indication of the collagen types they contain and their amino acid profiles. Brands like Thorne and Momentous have been commended for their quality, but it's essential to do thorough research. Supplements with a blend of Types I–III may offer multiple benefits, but individual needs should dictate the choice.

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How to Use Collagen Supplements…

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Mix it Up! Collagen powders can be added to smoothies, yogurt, coffees and many other foods. I personally add it to a drink, like my whey protein shake post-workout. Keep in mind, collagen alone is not a great protein source for muscle protein synthesis so relying on it as such is less than ideal.

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Collagen Can Also Come Directly From Your Diet…

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By eating a diverse diet and ensuring adequate protein from various sources, you are likely consuming collagen already.

• BONE BROTH: Made by simmering animal bones in water, this broth is rich in collagen and other nutrients beneficial for joint and skin health.
• FISH: The skin of fish (especially fish like salmon, sardines and mackerel!) are abundant in collagen.
• CHICKEN: Chicken, especially the skin, is a great source of type II collagen, which is beneficial for joint health.
• EGGS: While they don't have connective tissues like many other animal products, egg whites contain large amounts of proline, an amino acid that is important for collagen production.
• MEAT: Cuts of meat that are tougher and have more connective tissue (like brisket or pot roast) are higher in collagen.

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A balanced diet that includes a variety of these foods can help support your body's collagen production. Several nutrients play crucial roles in the body's natural production of collagen.

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Ensuring Adequate Intake of These Nutrients Can ALSO Support and Enhance Collagen Synthesis:

• VITAMIN C: An essential nutrient for collagen synthesis, vitamin C acts as a co-factor for the enzymes that stabilize and cross-link the collagen molecules. It's abundant in citrus fruits, strawberries, bell peppers, and leafy greens.
• PROLINE: An amino acid found in collagen, proline can be found in egg whites, dairy, cabbage, asparagus, and mushrooms.
• GLYCINE: The most abundant amino acid in collagen, glycine is present in protein-rich foods like pork skin, chicken skin, and gelatin, as well as in smaller amounts in other protein sources.
• COPPER: This trace mineral, found in organ meats, sesame seeds, cocoa powder, cashews, and lentils, plays a role in the formation of collagen.
• ZINC: Zinc acts as a co-factor for collagen production and is essential for the proper functioning of the enzymes that rebuild collagen. Good sources include beef, lamb, shellfish, chickpeas, lentils, hemp seeds, and pumpkin seeds.
• MANGANESE: Found in whole grains, legumes, and nuts, manganese is important for the formation of proline, which, as mentioned, is crucial for collagen synthesis.

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Final Thoughts

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While collagen supplements can be a beneficial addition to your diet, they should be used as part of a balanced nutritional plan. Considering your dietary needs and goals is essential when choosing a collagen supplement.

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Remember, no supplement can replace the benefits of a diverse, nutrient-rich diet!

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