What is Collagen? (and why you will want it ASAP!)
I've been getting a fair amount of questions about collagen from you awesome, loyal readers so I thought this might be a helpful outline of what is collagen, why you should consider supplementing with it, and which one to buy.
Since starting to take collagen in my smoothies and coffee about 6 months ago, I have noticed a distinct improvement in my joints, hair, skin, and nails! My joints are less achy, gone are the brittle nails, and hello luscious locks! Running is more enjoyable again and my recovery time is much improved. I won't even start on the comments I've been getting regarding my age (hint: it's what every woman wants to hear) - that just sounds vain!
Besides, it's not just my story, there are so many others that swear by the same results. Plus there's all that supporting research!
Cliff note version: Collagen makes you look and feel younger so start taking it ASAP! (Now you can skip down to the part where I tell you how to get your hands on it!)
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What is collagen?
Collagen is the most abundant protein in our bodies, especially type 1 (there are several). It’s found in muscles, bones, skin, blood vessels, the digestive system and tendons. It's kind of like the glue that holds us all together.
As we age, even as early as our twenties, our bodies produce less and less collagen. Unfortunately, we most often see this as wrinkles, brittle hair and nails, sagging skin, and joint pain. Furthermore, the modern day diet has far less collagen in it than traditional diets. We throw away the parts of the animal that are rich in collagen instead of using it as our ancestors did to enhance the diet. (Think bone broth.)
Why supplement with collagen?
After age 25, our bodies become less and less efficient at producing collage.
Organs, cartilage, ligaments, tendons, skin is all make up of collagen - and we don't eat enough in our diet to keep up with the body's demands for it.
Improves the skin's elasticity, tone, and vibrancy (get your glow back!)
Enhances hair, skin, and nails (goodbye brittle nails and hair! hello luscious locks!)
You can take a supplement instead of making your own bone broth (or do both!)
Helps to improve and heal Leaky Gut (compromised gut lining integrity)
Increases your overall daily intake of protein.
Need I say more?
Who can benefit?
Anyone who is over 25!
Seriously, we all have a bit of vanity, so the fact that it helps you look younger by helping to reduce wrinkles, strengthen hair & nails, and firm and tone skin is one thing. But beyond that, why suffer through joint pain if you don't need to?
Even children have taken collagen to support healing the gut. Adults can obviously benefit from the gut healing properties as well. (Always consult your doctor before supplementing your child's diet.)
How much should I take?
Most people see benefits after supplementing with an average of 20g per day of collagen peptides. Children would take a much smaller dose.
Which one to buy?
There are several great brands out there. One company that I have researched and chosen to promote (yes - I have a partnership with them and receive a small compensation at no extra cost to you - thank you for your support!) is Vital Proteins.
Vital Proteins uses quality, sustainable sources, and even supports a non-profit organization for helping homeless women and children. I love a company that cares!
The two main types of collagen are:
Collagen Peptides (bovine source)
Marine Collagen (fish source)
Which type of collagen is better?
Neither really. The main difference is the source. Vital Proteins Collagen Peptides are sourced from grass-fed, pasture-raised bovine hides from Brazil. The Marine Collagen is sourced from wild-caught, non-GMO Red Snapper off the coast of Hawaii.
And there's more than one way to take collagen!
Use it in a smoothie, either plain or with Collagen Veggie Blend (collagen + greens together - buy here)
Use it in your hot morning drink, either plain (no flavor) or with something like Mocha Collagen Creamer (buy here - other flavors available too)
Add to soups and stews (I highly recommend the non-flavored types for this use!)
This is how I add collagen to my green smoothies - you can't taste it at all!
Read more about The Formula for How to Make a Great Smoothie (with collagen).
I have also started adding collagen to my "Bulletproof" coffee in the mornings. You can't even tell it's there (except for my skin, hair, and nails looking better than ever)!
Get a subscription!
Vital Proteins Subscription Box saves you money (and time)!
To get the best price, I highly recommend you sign-up for a subscription. You can save 20% on your first order and 10% off every subsequent order. Cancel anytime - even after your first order if you aren't happy with the product. This is the best price you can find - even better than Amazon!
PRO TIP: Take Vitamin C with collagen. If you have too little vitamin C in your body, not enough collagen can be produced.
Nourish your skin, hair, joints, gut (and your vanity 😉).
Supporting research
Shimizu J et al. Oral collagen-derived dipeptides, prolyl-hydroxyproline and hydroxyprolyl-glycine, ameliorate skin barrier dysfunction and alter gene expression profiles in the skin. Biochem Biophys Res Commun. 2015;456(2):626-30.
Nozomi J et al. Optimization of dose of collagen hydrolysate to prevent UVB-irradiated skin damage. Biosci Biotechnol Biochem. 2016;80(2):356-9.
Proksch E et al. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55.
Chen P et al. Lack of collagen VI promotes wound-induced hair growth. J Invest Dermatol. 2015;135(10):2358-2367.
Hexsel D et al. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16(4):520-526.
Clark KL et al. 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008;24(5):1485-96.
Czajka A et al. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res. 2018;57:97-108.
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