If you’ve ever perused a health food store or flipped through a wellness magazine, you’ve probably come across an advertisement for collagen, purported to make you look and feel healthier with better skin, hair and nails and less painful joints. Heck, you may be taking a collagen supplement already, but feel unsure as to whether you’re using the ‘right’ one or taking the right dose. A wide range of questions surround collagen supplementation and we want to set the record straight.
Here, we address some of the most frequently asked questions surrounding collagen supplementation:
Does collagen actually work?
Yes. There are dozens of human clinical trials to support various types of collagen and for various indications. Anecdotally, many patients also note symptomatic improvements. Partly, the success may depend on the quality, type and dose of collagen that you are taking, as collagen products can vary quite greatly.
What can collagen help with?
Most notably, collagen formulations have been studied for reducing joint pain, lessening fine lines and wrinkles of the skin, increasing hair and nail integrity, increasing bone mineral density and improving wound healing. There are some preliminary trials that show collagen may help with blood sugar regulation, cardiovascular function and even mood, but much more research is needed.
Is marine collagen, bovine collagen or some other source better than others?
One collagen source is not “better” than another, per se. They are just different, and it depends on what your goals are. Many people claim that marine collagen is best for skin, hair and nails, while bovine collagen is best for joint pain. But this just isn’t the case – various studies using a bovine source, for example, show benefits in the areas of skin, hair and nails. If you’re really trying to find the right collagen for your personal goals, ask if there are human clinical trials to support those outcomes with the collagen source you’re considering.
How much collagen should I take?
Certain collagen blends have been studied at a specific dose for targeted outcomes (for example, 5 grams per day over 8 weeks to improve markers of osteoarthritis). In these scenarios, it would be suggested to follow those studies. However, many collagen blends are ‘generic,’ meaning they have not been clinically studied. In these circumstances, the general rule of thumb is to consume 0.1-0.2 grams of collagen per kg of body weight.
For example, a 70kg individual would be recommended to consume between 7-14 grams of collagen daily to meet their collagen deficit.
Is collagen a good substitute for my daily protein intake?
No. Collagen sources should not be counted toward your daily protein goals. There are a number of reasons for this but quite simply, the amino acids that are found in collagen are different than the amino acids needed, say, to build lean muscle tissue or make neurotransmitters to regulate brain chemistry (ie mood).
When should I take my collagen?
Generally speaking, any time of day is good. However, there are 2 specific times that may provide additional benefits above and beyond the collagen outcomes mentioned above: just before a meal or just before exercise. Collagen contains a high amount of the amino acid glycine, and glycine has a beneficial effect on blood sugar balance. Regarding exercise, it may help to have collagen peptides in the bloodstream when you increase blood flow to the tissues in order to get a greater uptake into the tendons and joints.
Are there any safety concerns to consider?
Collagen is extremely safe, given that it is essentially amino acids in small peptide chains. The most commonly reported side effects, albeit rare, are digestive in nature (nausea, diarrhea) or headaches. Many collagen powders mix seamlessly and are tasteless but it also depends on the size of the collagen peptides. All collagens can be put into hot drinks like coffee without running the risk of being damaged.
Still confused or looking for a collagen recommendation? Speak with one of the Naturopathic Doctors at Sprout Wellness Clinic to get answers.
Leave a Reply