Don’t Stiff Yourself on Collagen

Photo by Yan Krukau: https://www.pexels.com/photo/woman-in-black-body-suit-doing-yoga-8436597/

Despite some degree of controversy, collagen peptides (peptides are the building blocks of protein) are proving to be quite beneficial in helping the body repair bone and soft tissue.

The controversy lies in the fact that, until recently, we kind of went on the assumption that protein is protein in terms of how the body digests, absorbs, and utilizes it. The argument against intentionally consuming or supplementing with collagen is essentially that it’s just another protein and if you get enough protein in your diet overall, you don’t need to specifically consume collagen.

Recent findings indicate that, in fact, collagen is handled differently by the body than protein in general and actually gets distributed to bone and soft tissue structures to be used in their regeneration and repair – who knew the body was that smart?

In addition, ingested collagen also acts as a signaling molecule to stimulate the body to synthesize more of its own collagen in the areas where it is most needed.

You can get collagen through diet, specifically from eating the gristle and connective tissue in meat (this is most palatable in ground meat). Unlike our early ancestors who ate pretty much all the components of the game they hunted, most meat these days is intentionally butchered to remove a large part of the collagen-containing parts. So, it usually is best to supplement with collagen to some degree, which typically comes in a powder that you can mix in shakes, put in coffee, or even make pancakes and bake with.

Ultimately, the best results may come from a combination of consuming meat sources along with supplementation.

The supplement powder is basically tasteless (unless you buy a flavored version), so it can be easily added to a variety of foods and drinks. Capsules are also available, which are convenient, but typically offer a lower dosage than might be necessary without taking a lot of them.

Collagen can be taken every day in doses of 5 to 10 grams or more, or you can take it more intermittently and go with higher doses for healing injuries or assisting in recovery from high-intensity exercise.

Collagen supplementation has shown to increase bone density as well as reduce symptoms of arthritis, particularly stiffness. The WOMAC score for assessing arthritis symptoms is typically reduced substantially by implementing collagen supplementation, with the most notable reduction coming from reduced joint and muscle stiffness.

There’s actually three main types of collagen, but they all have similar benefits. Type I is most prevalent in marine collagen supplements derived from fish skins, while bovine (cow) collagen supplements are predominantly Type II and III. Marine collagen is less heat stable (and is not suitable for cooking or use in hot beverages), and is considerably more expensive, but some people find that it is easier to digest. Other than the digestion issue though, bovine collagen is more versatile at a lower cost and is probably a better choice for most people. There is also more research on bovine collagen which have established its benefits.

For best results with collagen, adequate vitamin C intake will maximize the effects of consumed collagen on signaling natural collagen formation. You do not need to take vitamin C at the same time as you consume collagen, just have good vitamin C levels in general. Consuming vitamin C-rich foods like citrus fruits, or using supplementation of up to 500 mg per day will usually suffice.

It also appears that the utilization of collagen supplements is enhanced by taking it before or during exercise or other activity that stresses bone and soft tissue. There is indication that collagen is preferentially utilized and synthesis is stimulated in the tissues stressed by the activity, thus maximizing their repair and regeneration.

While some still dispute the necessity of collagen supplementation, newer findings are definitely indicating significant benefits, particularly for arthritis symptoms, injury recovery, and strengthening bones.

Until next time…

George F. Best, D.C.