I love it when a product has many potential benefits and very little risk. Collagen is one of those products.
An abundance of research published in peer-reviewed journals over the past decade or so has helped us to better understand the benefits of collagen.
- Skin: As adults, we lose an estimated one percent of the collagen in our skin each year, contributing to wrinkling and thinning skin. Supplementing with collagen can increase the density of skin’s collagen content, which in turn can improve skin elasticity and hydration, and help to slow or delay aging-related skin damage.
- Gut health: Including collagen as a regular part of our diet has been shown to positively influence the gut microbiome. It can support a healthy balance of beneficial bacteria and may improve mild digestive symptoms.
- Joint health: When combined with regular exercise, supplementing with collagen may help to stimulate the body’s connective tissues, which can modestly improve joint functionality, and reduce joint pain and stiffness.
- Bone health: Collagen has been shown to increase bone mineral density, supporting stronger bones and teeth.
What is collagen?
A type of protein found in skin, muscles, bones, tendons and ligaments, collagen is also found in our organs, blood vessels and intestinal lining, making it an essential element of our bodies, inside and out.
Bovine collagen, sourced from cows, is the most common type of collagen supplement. Other types include marine-based collagen and supplements derived from pork or poultry.? Plants do not produce collagen, so there are no true vegan collagen products.
Supplementing with collagen
Collagen products are typically labeled as collagen peptides or hydrolyzed collagen, indicating that the collagen has been broken down into a more digestible form, most often as a powder.
I covered protein powders in last week’s column, including benefits and suggestions for how to incorporate them in our daily routine. Many of the uses for protein powder also apply to collagen, with a few key considerations.
For starters, collagen powder is not quite as versatile as other types of protein powder. If you've ever used collagen powder and accidentally spilled a bit and wiped it up with a damp cloth (speaking from experience), you may have noticed that it’s sticky, almost gelatinous. This ‘stickiness’ can impact the appearance and texture of certain foods – baked goods, in particular.?
Collagen tends to function most optimally in beverages – think smoothies and coffee – and also recipes that you want to be a little gooey. (Check out this salted caramel collagen balls recipe we did for The Times-Picayune way back when.)
Some collagen supplements are available in flavors like vanilla or chocolate. There are also collagen creamers made specifically for coffee, and some products are blended with functional ingredients like mushroom extract, powdered greens, vitamins, minerals and more.
I prefer to keep it simple with plain, unflavored collagen, as it is the most versatile. Essentially flavorless and odorless, it dissolves easily into everyday beverages like coffee, low-sugar sports drinks, protein shakes and smoothies. You can also add it to sauces, soups, yogurt, no-bake protein bars and more. I find that adding collagen to my morning coffee is an easy way to stay consistent with getting it in every day.
How much collagen is ideal?
I aim for 10 to 20 grams of collagen daily; that’s the dosage range used in most studies that show a beneficial impact on joint health, gut health, skin and more. The fact that it also counts toward protein intake is a bonus of supplementing with collagen.
Verisol is a patented type of collagen shown to have benefits similar to 20 grams of powdered collagen peptides at a much smaller dose – a mere 2.5 grams daily – making it a good fit for chewable, gummy-style supplements as well as beverages. You won’t see Verisol as a brand on shelves, but rather as a proprietary ingredient found in other products. Collagen supplements are also available in capsule form; just be aware that the serving size can often be six or more capsules.
Be patient
If you decide to supplement with collagen, give it time, as it can take up to three months to notice the benefits. As always, check with your physician or dietitian before beginning any new supplement program.?
Collagen brands to try
These recommendations are based on independent testing and review by ConsumerLab.com
Vital Proteins Collagen Peptides Advanced
Great Lakes Wellness Grass-Fed Bovine Collagen Peptides?
Garden of Life Grass Fed Collagen Peptides?
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.
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