I get so many questions about collagen - why is it important, what types are effective, when to take it, how to take it etc. So here are some of the facts you need to know about this important nutrient we all can’t get enough of.
What are the health benefits of taking collagen?
Most people think of skin and joints, but your teeth, cornea of your eye, blood vessels, and digestive tract are all places you might not expect collagen to be, but collagen is pretty much everywhere in the body.
The word collagen actually stems from the Greek word ‘kolla’ which literally translates to ‘glue’. The second part of the word ‘gen’, in Greek means “to produce” or “producing”. Therefore collagens main job is to bind us together so we don’t fall apart.
What is collagen?
Collagen consists of 3 primary amino acids: glycine, proline, and hydroxyproline. However, each collagen chain has over 1,400 amino acids. As a result, these huge molecules can be difficult to digest and use, so it’s best to supplement with low molecular weight collagen peptides. These smaller, broken down bits of collagen are easier for the body to use.
Where is collagen found in our body…
Collagen is distributed throughout the body.
Muscle
Collagen fibers criss cross muscle in a myriad of directions. While muscle has a start and an end point, collagen based fascia in our body doesn’t. Overlapping standard muscle insertions, the collagen based fascia carries on from the end of one muscle and into the beginning of another.
Tendons
Tendons contain a whopping 85% of type I collagen. They are extremely strong fibrous connective tissue that attach a muscle to bone. This allows them to play a huge role in helping transmit force and withstand tension during muscle contractions.
Skin
Collagen comprises 80% of dry skin weight, and gives our skin elasticity and strength. Skin aging is primarily caused by the loss of collagen, which naturally starts declining in our early 20s, decreasing about 1% each year. Estrogen helps stimulate collagen production so as women lose estrogen in their peri/menopausal transition their collagen producing decreases
Joints
Joint cartilage is made up of chondrocytes which produce collagen in the extracellular matrix (ECM) near our joints. Collagen fibers make up 70% of cartilage and are responsible for our joint structure and strength.
Bones
Collagen fibers criss-cross our bones. They represent about 90% of organic bone mass. Collagen provides the structural framework and a place where important minerals like calcium, magnesium and vitamin K2 can anchor and be utilized for healthy bone mineralization. Collagen fibers also help provide bone flexibility.
Fascia and collagen
Collagen fibers form much of our connective tissue, also known as fascia, which covers every structure of the body. Fascia creates a structural continuity that gives form and function to every tissue and organ. Fascia is like a band of connective tissue, primarily collagen, beneath our skin that attaches, stabilizes, encloses, and separates our muscles and other internal organs. Without fascia, muscle would have no form and our organs would float around in our body. Collagen fibers within us help form this fascia and ultimately our shape.
So if we make collagen, why take supplements?
If our bodies naturally make collagen, why would we want to take it?
It’s not like vitamin C where we must get it from food or supplements to survive and be healthy.
Well, the answer is simple. The older we get the more collagen we break down. Faster than we can make it. This means wear and tear on muscles, tendons, cartilage, joints, bones and skin. And once women enter perimenopause with the lowered estrogen, collagen production (that needs estrogen to trigger formation) slows down to a grinding halt.
How much collagen should I take daily?
The effective amount of collagen peptides range from 2.5g to 15g per day depending on the bioactive collagen peptide. Each connective tissue cell responds to a different peptide size and sequence, and therefore has various effective doses for optimal results.
An average low molecular weight of 2kDa which benefits collagen production specific to skin, hair and nail health.
For joints, bone, ligaments and tendons, the effective dose is 5g with small peptides. For body composition, the effective dose is 15g.
I personally like powdered collagen as there are no fillers or sweeteners added like in some of the liquid collagen supplements and since I typically recommend 5-10g per day, using a capsule form can necessitate a large number to be taken daily, which many of my patients find cumbersome.
I recommend adding it to coffee, tea or a smoothie every day, which seems to work well for most people.
Recipe using both Magnesium and Collagen
Say hello to the perfect post-workout meal! Beets give this smoothie a beautiful red colour while providing a mega dose of arginine, an amino acid that’s essential for healthy blood flow and blood vessel dilation. This smoothie is also packed with antioxidants and vitamins from cherries, pomegranate, and banana.
Add in a scoop of CanPrev’s Magnesium Bis-Glycinate 200 Powder to promote bone health, cardiovascular support, and muscle function, along with Collagen Muscle Tone to increase lean body mass.
Ingredients
- 1/2 frozen banana
- 1/2 cup frozen dark cherries
- 2 small beets
- Handful of pomegranate seeds
- 1 tbsp chia seeds
- 1 scoop vanilla protein powder
- 1-2 cups milk of choice
- 1 scoop Magnesium Bis-Glycinate 200 Powder
- 1 scoop Collagen Muscle Tone
Directions
- Wash and chop the beets.
- Place all ingredients into a blender.
- Blend on high speed until smooth. Serve immediately.