What is the deal with Collagen?

There are many skin and supplement trends that claim to be the tonic that will provide us with eternal youth and vitality. One of the most popular which has gained traction over recent years is that of collagen, which has turned up in many skincare products and food supplements, but what is it?

Here nutritionist Laurann O’Reilly and owner of Nutrition By Laurann explains what this famous collagen is, it’s benefits and where we can find it.

What is Collagen?
Collagen is the most abundant protein in our bodies. Its fibre like structure is used to make connective tissue, acting as the glue that holds our bodies together, providing structural support and elasticity. It is a major component of bone, skin, muscles, tendons and our bones.

What affects Collagen production?
Collagen is produced naturally by our bodies, but as we age, our collagen production decreases (from our early twenties), leading to common signs of aging, such as wrinkles, joint pain, and weaker hair and nails. Other factors which can affect our collagen production include excess sun exposure, smoking, excess alcohol, lack of exercise and not getting enough sleep.

What are benefits of Collagen for our health?
1. Skin Health: One of the most well-known benefits of collagen is its positive impact on skin health. Collagen plays a crucial role in maintaining skin elasticity and hydration. As collagen production declines with age, skin may become less firm and prone to wrinkles. Supplementing with collagen may help reduce the appearance of fine lines and wrinkles, leading to smoother and more youthful-looking skin.
2. Strong Hair & Nails: Collagen is vital for maintaining healthy hair and nails. Brittle nails and thinning hair can be signs of collagen deficiency but also a natural part of the aging process. Supplementing with collagen may lead to stronger, thicker hair and nails, reducing the risk of breakage and promoting overall hair and nail health.
3. Bone & Joint Health: Collagen is a major component of our joints, including cartilage and tendons. Research suggests that collagen supplements can help alleviate joint pain and improve joint function in individuals with conditions like osteoarthritis. By promoting cartilage health and reducing inflammation, collagen may also enhance joint flexibility and mobility.
4. Improving Gut Health: Collagen contains specific amino acids like glycine and glutamine, which play a vital role in rebuilding and strengthening your digestive lining and improve overall digestive health.
5. Body Muscle Growth & Function: Collagen is not only found in our skin and joints but also in our muscles. Adequate collagen levels are essential for muscle function and growth. Some studies suggest that collagen supplements may help increase muscle mass.

What are the dietary sources of Collagen?
To make collagen, your body puts together the amino acids (protein building blocks) called glycine and proline. You can find these in
- High-Protein Foods: Such as chicken, fish (especially the skin), beef, eggs, dairy, and beans.
- Bone Broth: A collagen-rich liquid made by simmering meaty animal bones in water for several hours. In addition to animal bones, you can also flavour the broth with vegetables, herbs, and spices.
- Gelatin: If you are very brave, it is a form of collagen made by boiling animal bones, cartilage, and skin for several hours and then allowing the liquid to cool and set. The breakdown of these connective tissues produces gelatin.

What are the Collagen boosting foods?
Whilst the natural dietary sources of collagen may not be easy to consume or to everyone’s taste, there are some foods which can help to promote our own collagen production.
- High Protein Foods: These include fish, poultry, lean meat, eggs, dairy products, legumes and soy
- Proline: Found in egg whites, dairy, cabbage, mushrooms, and asparagus
- Zinc & Vitamin C Containing Foods: Collagen production also requires zinc which is found in shellfish, lean meats, nuts, seeds and wholegrain foods as well as Vitamin C which is found in citrus fruits, berries, leafy green vegetables and tomatoes.
- Copper: found in organ meats, cocoa powder, cashews, sesame seeds, and lentils.

What about Collagen supplementation?
When considering collagen supplementation, it's important to choose a high-quality product. Collagen supplements are available in various forms, including powders, capsules, and liquids.
Tip: Choose Collagen peptides, which are hydrolyzed for better absorption, are a popular choice.
Recommended Supplements: Some good quality Collagen supplements include
1) Natures Plus Collagen Peptides: This provides the highest quality, most complete and most effectively absorbed collagen supplement available. Not only do they use clean and sustainable ingredients, but their product also contains the full spectrum profile of the six main types of collagen.
2) Vital Proteins Collagen Peptides: This collagen peptide powder is sourced from grass-fed, pasture-raised bovine to ensure that their collagen is of the highest quality
3) Inside Nutrition Beauty & Collagen Supplement: Made with a unique blend of vitamins, minerals and functional ingredients including collagen peptides, Vitamin C, Copper, Selenium & Zinc and Sodium hyaluronate (a form of hyaluronic acid) which is thought to increase moisture levels in your skin, reducing dryness and inflammation.

How much Collagen should I take?
Research has shown indicated that adults can safely consume between 2.5 to 15 grams of collagen a day.

How to take Collagen powder
Many people take 1-2 tablespoons of collagen powder per day. You can take collagen powder by mixing it into smoothies, shakes, baked goods, soups, or even your coffee or tea.

Note: It’s advisable to consult with a healthcare professional before adding any new supplement to your routine, especially if you have underlying health conditions or are taking medications.