What makes your skin elastic, your joints cushioned and your hair strong? One answer is collagen.
Collagen is an amino acid-rich, structural protein that’s found in our cartilage, bones, hair and skin. You could think of it as the framing system that holds the body’s tissues together. But as we age, we produce less of this vital protein.
Without enough of it, our skin is less supple, our knees and elbows have less cushion, and our hair begins to thin and break. This is one reason why people who smoke tend to look older than their age. Smoking slows down collagen synthesis prematurely.
But there is something we can do about age-related declines in collagen levels.
In recent years, a host of collagen-containing supplements and cosmetics have become available, and studies are beginning to show positive impact on a variety of conditions.
Consuming collagen hydrolysate (an easy-to-digest supplement), for example, was found in a Penn State University study to reduce joint pain and possibly cut down on the likelihood of joints becoming degraded among some athletes. Other research appears to show that collagen hydrolysate may help reduce the appearance of aging in skin, improving elasticity and possibly moisture retention.
Limited research also points out that collagen supplements may help with osteoporosis, and one study published in the British Journal of Nutrition and led by researchers at the University of Freiburg in Germany shows that elderly men who took collagen peptide supplements and exercised gained more strength than those who did not take the supplement.
Collagen can serve as a beneficial supplement to our diet. There are two caveats to this: One, collagen must come from a quality source. And, two, it should complement other tried-and-true practices that can help stave off the effects of aging.
By quality source, we mean you should trust the manufacturer and know where the collagen is coming from. For example, we would choose organic, grass-fed animal sources. When it comes from marine sources, the fish or seafood should be wild-caught. Avoid collagen that comes from farmed, genetically engineered or poorly fed animals or marine life. You could think of it like buying fish oils, in that you want it to be as free of contaminants as possible. This is true for cosmetics, too.
Because there are many types of collagen, ask a trusted health care provider about which ones are helpful for your needs. In general, Type I collagen is for hair, skin and nails; Type II is for joints; and Type III is associated with cardiovascular health.
This protein-rich supplement should be paired with some lifestyle choices or changes:
Make sure you’re getting enough sleep and eliminating as much stress from your life as possible. Both habits will go a long way toward healthier looking skin and hair.
Drinking enough water is important, too. Staying hydrated is critical for skin health, not to mention staying healthy in general.
• Getting enough vitamin C will help with collagen synthesis, so eat foods rich in the vitamin such as kiwi fruit, strawberries, sweet yellow peppers and oranges.
• Eating foods high in antioxidants, such as blueberries, will reduce inflammation and improve skin and hair health, too, as will choosing healthy fats, such as those found in avocados and walnuts.
• Regular exercise is necessary, too. While the benefits of working out – even just walking daily – are too many to mention here, they include reduced stress levels, better sleep and healthier joints. Remember the old saying, if you don’t use it, you lose it.
For people who exercise regularly, collagen powders and similar supplements can be stirred into smoothies or other foods for extra protein.
Fortunately, collagen from good sources has few potential side effects. Allergies and food sensitivities may be the biggest concerns. Know the source of your collagen as it is primarily derived from livestock or fish.
Another drawback is that some might be put off that collagen comes from parts of animals that we don’t normally eat, such as cartilage or bones, but others feel this is a good way to reduce waste.
If the idea of eating collagen gives you pause, consider this: You’ve probably been eating it in one form or another – from gelatin or bone broth – since you were a child. Now you know it’s also good for you, too.
Gary Kracoff has a degree in naturopathic medicine and is a registered pharmacist and John Walczyk is a compounding pharmacist at Johnson Compounding & Wellness in Waltham, Massachusetts. For more information, visit www.naturalcompounder.com. Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can e-mail gary@naturalcompounder.com or call 781-893-3870.