I’ve had a lot of questions lately about collagen, so I thought it would be helpful if I laid out a few little tidbits about it so more folks might understand just how handy this nutrient can be for our health.
Collagen has recently become a hot commodity in the wellness world and there are an endless number of companies selling one form or another. It can get a little overwhelming understanding what each one is and how to pick the best for your body.
The Foundation of Collagen
Let’s start with what it is: collagen is a type of protein the body, made up of amino acids – glycine, proline, hydroxyproline and arginine. It accounts for approximately one third of all protein in the body, making it the most abundant protein type we have in there. Most of us associate collagen with youthful skin, which is correct (and let’s be serious…who doesn’t want that??). But collagen is a lot more than that – it’s actually a key component to anything in the body that requires structure, such as teeth, bones, tendons, ligaments, hair, nails, and even blood vessels.
There are 28 different types of collagen, but three types (aptly named Type 1, 2, and 3) make up 80-90% of collagen proteins in the body. All play role in building strength and elasticity of tissues:
- Type 1 is the most abundant in the body, generally good for everything,
- Type 2 is most beneficial for joints, and
- Type 3 is particularly important for the gut lining.
Our bodies make collagen, but as we age, the quality and quantity of the collagen we make lessens. We start to see evidence of this as our skin become thinner and sags a little here and there, ligaments loose elasticity, and our joints start getting stiff.
Oh the joys of getting older!
Collagen and Gut Health
Beyond its role in maintaining physical structure, collagen plays a crucial role in gut health. It aids in healing the gut lining and strengthening the tight junctions, which is how the body prevents foreign particles from entering the bloodstream. Given that compromised gut health is increasingly common due to common environmental and dietary factors, collagen supplementation can be a game-changer in supporting digestion, a strong gut, and overall wellness.
Having said all of this and considering the near constant obsession to look and feel young that many folks have as they age, it’s no surprise that collagen supplements are so popular. Although a more youthful appearance is a top reason why someone might start using collagen supplements, it’s not the main reason I recommend it to my clients, nor is it why I started adding it to my coffee every morning (and will continue to do so). The benefits it offers for gut health is the top reason it’s a recommendation I have for each of my clients.
Choosing the Right Collagen Supplement
As I pointed out earlier, there are SO many options when it comes to collagen supplements, so picking one is a bit of a challenge. You can buy collagen capsules, but my preference is to use hydrolyzed collagen peptide powder – short chains of amino acids that are easily absorbed by the body and used to make new collagen. The powder is odorless, tasteless and dissolves perfectly into my morning cup of java. I also sometimes add a scoop to my smoothie – a good way for me to make sure my kids get a dose of it, too.
As you can imagine, I’ve given many different hydrolyzed collagen powders a try, but my current choice is Vital Proteins Collagen Peptides. Their products are clean, non-GMO, from grass-fed/pasture-raised sources, and gluten free. This product contains both Type 1 and 3, but I alternate now and then with the Marine Collagen (wild-caught cod, pollock, & haddock, Type 1) to have some variety. They also have a cool “collagen calculator” on their website to help you figure out your ideal daily dose.
Collagen Peptides are Good for Everyone
I believe every single one of us has some form of intestinal permeability, or leaky gut. Just living and eating in today’s world sets us up for a compromised gut lining. Poor gut health causes systemic inflammation and therefore can lead to a variety of chronic physical and mental conditions. All of this is tied to gut health. Using a collage supplement is one way in which you can help support your gut.
It’s my honest opinion that collagen can benefit everyone., which is why I highly recommend adding some form of collagen supplement to your diet. Incorporating collagen into your daily routine is simple and convenient. Whether you prefer adding a scoop to your morning coffee or blending it into a smoothie, collagen supplements can easily integrate into your lifestyle. Don’t expect a face that suddenly looks 20 years younger, but you can expect it will provide extra support to your gut and your entire body as you get older – especially when combined with gut-supporting nutrition and lifestyle choices.