I started supplementing with collagen peptides in the early 2000’s; Great Lakes Collagen was one of few brands available, with a somewhat dated, 1970’s-era label on the canister.
At the time, most of the potential benefits of collagen were merely anecdotal: improved joint and ligament health (the main reason I started using it), stronger bones, and healthier skin, hair and nails. And regardless, it’s a convenient way to add in extra protein.
Since then, collagen has become much more mainstream; it’s one of the ‘cool kids’ in the wellness sphere. Vital Proteins hit the market in 2013, bringing with it brand-savvy visibility, social media presence and celebrity influence (Jennifer Aniston is currently the Chief Creative Officer for Vital Proteins).
Research on collagen has also come a long way, with an abundance of studies and meta-analyses published in peer-reviewed journals over the past few years, supporting the claims and benefits that collagen users have experienced for years.
Most of the benefits are centered on slowing or delaying the aging process in some fashion. Evidence suggests that regular collagen supplementation can help improve skin elasticity and hydration and reduce skin roughness and wrinkling. It can increase our skin’s collagen content, density and synthesis, all factors that are closely associated with aging-related skin damage.
Supplementing with collagen, along with regular exercise, appears to stimulate our body’s connective tissues, which can help to improve joint stiffness and functionality, and reduce joint pain. Collagen has also been shown to increase bone strength and density.
What is collagen?
Collagen is the most abundant protein in our bodies, accounting for about 30% of our total body protein. It’s the primary building block for skin, muscles, bones, tendons and ligaments. Collagen is also found in our organs, blood vessels and intestinal lining, making it truly an essential element of our bodies from the inside, out.
Supplemental collagen is most commonly sourced from cows (bovine collagen); marine-based collagen is also available, as well as poultry or pork-derived collagen.
More than 25 types of collagen types have been identified, each differing slightly in structure and where it’s primarily found in our body. Three main types of collagen have been the focus of much of the research:
• Type I. Our body’s most abundant form of collagen. Densely packed, it provides structure to our tendons and is a key component of our skin, bones and vessel walls.
• Type II. Found in elastic cartilage, which provides joint support.
• Type III. The second most abundant form of collagen in our bodies, prevalent in our skin, muscles, arteries and organs.
Collagen and aging
Our body’s collagen levels naturally decrease as we age, and existing collagen breaks down at a faster rate, too. It can start to drop as early as our 20’s. By our mid-40’s collagen production can decrease by an estimated 25%, and by the time we’re in our 60’s it can drop by more than 50%. The result: our skin has less elasticity, our bones can be more fragile, and our joints can feel more stiff.
A reduction in collagen levels happens to everyone at some point in our lives, though we can also worsen the effect with habits like smoking and excessive sun exposure. Even a diet of sugar and refined carbohydrates can negatively impact our body’s collagen levels by attaching to proteins to form compounds called advanced glycation end products (AGE – an appropriate acronym) that damage our proteins and cause collagen to become weak, dry and brittle.
How to supplement with collagen
For maximum benefit, aim for 10 to 20 grams of collagen daily. Reputable brands of collagen powder include Vital Proteins, Orgain and yes, still Great Lakes Collagen.
Powdered collagen is typically labeled as collagen peptides or hydrolyzed collagen, meaning that the collagen has been broken down to make it more digestible.
My preference is plain, unflavored collagen powder. It’s virtually flavorless and odorless, so it mixes and dissolves easily into food and drink like coffee, low-sugar sports drinks, protein shakes and smoothies. It can also be added to sauces, soups, yogurt, no-bake protein bars and more.
Collagen supplements are also available in capsule form, though the drawback is that the recommended serving size can be 6 or more capsules.
Verisol is a patented type of bioactive collagen peptide shown to have benefits similar to 20 grams of powdered collagen peptides at a serving size of just 2.5 grams daily, making it a good fit for chewable gummy-style supplements as well as beverages.
It can take one to three months to experience a benefit, depending on the individual. And as always, we recommend checking with your physician before beginning any new supplement program.
