Keep your body healthy with collagen this fall

Now that autumn has made its return, it is extra important to take good care of yourself. After all, we get less vitamin D from the sun, are indoors more, and are more exposed to viruses. One of the important substances your body needs is collagen. In this blog, you’ll read what collagen is, and how it keeps your body strong and vital.

What is hydrolyzed collagen and how does it work?

Collagen is the most abundant protein in your body. But with the growing popularity of collagen powders, you may wonder if you need more of this protein than your body can make on its own. As with any supplement, it’s important to ask a few questions before you open your wallet and risk your health.

First, what exactly is collagen?

Collagen is a structural protein. An important part of your connective tissue, which holds your skin, bones, muscles, ligaments and more together. The fibrous design of collagen helps these important structures not only be strong, but also withstand stretch. That’s why bones are hard but can withstand impact, and skin is elastic yet firm.

Like all proteins, the body makes collagen by stringing together molecules called amino acids. Some of these amino acids are made by the body itself. Others come from the protein-rich diet. Collagen in particular also needs vitamin C to bind the fibers together.

Unfortunately, collagen production naturally declines as you age, contributing to the signs of aging that many of us try to avoid, such as wrinkles. Age, by the way, is not the only thing that affects collagen production. But more on that later.

What is collagen that has been hydrolyzed?

The first versions of collagen supplements were simply creams containing collagen, marketed to replace lost collagen and combat skin aging. But given the size of collagen (it is a rather large molecule), experts criticized these products. Such a large molecule would probably not be absorbed into the skin or penetrate deep into the skin layers where it is needed.

Current collagen supplements circumvent this problem by hydrolyzing collagen into collagen peptides, much smaller chains of the amino acids that make up collagen. These shorter chains are better absorbed and can be made into collagen powders or packaged into pills to take orally.

Hydrolyzed collagen or collagen peptides are thus synonyms of each other. Manufacturers of collagen peptides would have you believe that these supplements improve everything from wrinkles and joint pain to gut health and mood. And the celebrities who promote these products have flawless skin, hair, body and smiles to sell it.

Does hydrolyzed collagen work?

The two most commonly cited benefits of collagen peptides are healthier skin and less joint pain. But these supplements are also claimed to support digestive and heart health, prevent bone loss and increase muscle mass.

Studies have shown that hydrolyzed collagen are absorbed through the gastrointestinal tract. They have also shown that it increases amino acid levels, indicating that the peptides are indeed broken down and added to the available amino acid pool.

But everything beyond that is still very unclear, including whether the body actually uses these amino acids to make collagen, rather than other needed proteins. Moreover, these studies are often very small (some as few as eight people) or funded by – you guessed it – the companies that make collagen supplements.

Finally, because vitamin C is necessary for collagen synthesis, you need to make sure you get enough through your diet to give collagen supplements a chance of benefit. This is why some products contain vitamin C. The bottom line with collagen supplements is that there are still more questions than answers. Additional research is needed to prove whether the claimed benefits are real.

Are collagen supplements safe?

It is unclear whether collagen peptides really help, but studies show that taking them usually does no harm. Still, it is always important to consult your doctor before taking a new supplement. Finally, stay away from collagen supplements that contain anything other than hydrolyzed collagen, especially if they contain added sugar, an additive that offers no nutritional value and can harm your health if consumed in excess over time.

Are there any natural collagen boosters?

The best way to make sure your body is getting everything it needs to make enough collagen is a balanced diet with enough protein, which can increase as you age.

This protein is broken down into amino acids, which can then be used to make collagen that your body needs – no supplements needed. A balanced diet also ensures that you get enough vitamin C, a required source during collagen production.

It is also important to point out that increasing age is not the only thing contributing to declining collagen levels. Before age catches up with you, certain preventable lifestyle habits can cause your collagen levels to drop, such as:

• • Excessive sun exposure
  • Excessive alcohol consumption
  • Smoking
  • Inadequate sleep
  • Lack of physical activity

If you eat healthy, avoid the unhealthy habits above and are still concerned about your collagen levels, make an appointment with your doctor. He or she can help you understand whether joint pain or other problems could be the result of low collagen levels and what to do next.

Credits photos: Canva.com