Know your Supplements - Collagen

If you’re like me I’m sure you have wondered about the “why” behind some of the supplements you’ve been hearing about? Maybe you’ve seen the hype around different supplements on instagram or TikTok and though……..”I have no idea what this does but maybe this is exactly what I need to help with XYZ”. This series is designed to give you a quick overview of the different types of ingredients in your supplements , what they do, how they work and if you should take them or if you should give it a miss.

First up, let’s chat all things collagen.

Collagen

Ah collagen, the popular and mass produced supplement doing the rounds, often marketed as the answer to all your ageing problems. Don’t get me wrong, collagen is wonderful but as it often is for most supplements out there, not all collagens are created equally and the benefits go far beyond making your skin look more youthful. When it comes to ageing, good quality collagen is your friend. Not only for making you look good but also for strength, flexibility, performance and sleep quality. The key here is making sure you get the right one.

So What is Collagen?

It’s easy to see the muscles that move us and the bones that provide structure, but there's a hidden architect behind the scenes. It’s name is collagen and it’s the most abundant protein in the human body and a constituent of the extra cellular matrix - your connective tissue. Your connective tissue acts like the body's invisible architect, working behind the scene to craft the framework that holds everything together. From the smooth glide of your joints and the power behind your stride to your bodies flexibility, it's all thanks to collagen.

When it comes to collagen, think of it as a family, not a single person. Within this family, there are different members (specific types of collagen) with unique characteristics. These variations come from their building blocks (amino acid compositions), their intricate structures (molecular structures), and the specific jobs they perform (biological activities and mechanisms of action).

Regular collagen can be hard for your body to absorb. It's like trying to swallow long, stringy spaghetti whole! Hydrolyzed collagen or collagen peptides are different. They're like pre-digested collagen, broken down into smaller pieces called amino acids. This makes it much easier for your body to take them in and use them for things like healthy skin, joints, and hair.

Collagen for women

I love using collagen for the women I work with, especially anyone in peri-menopause or menopausal years.

From improving bone density, skin elasticity and joint mobility to relieving insomnia, collagen is the ingredient to turn to during the menopausal window. During this time, a women’s total collagen stores take a nosedive. Declining oestrogen leads to a 2% loss of collagen in the skin along with bones, tendons and ligaments where it is most abundant.

Collagen for Weight Loss

Collagen might be your new best friend in your weight loss journey (along with Metabolic Balance IYKYK)! It can help you feel fuller for longer, reducing cravings. Collagen also supports muscle health, which burns more calories at rest. This means you can enjoy your workouts more and potentially burn extra calories throughout the day. Remember, collagen works best alongside a healthy diet and exercise plan so I will always use this alongside a holistic treatment plan for my clients.

Collagen for Sleep

Studies suggest collagen might play a role in regulating glycine, an amino acid crucial for sleep. Glycine helps calm the nervous system and promotes deeper sleep. Collagen also supports healthy joints and muscles, which can help to reduce aches and pains that might disrupt sleep. Again, this is not a quick fix and a relaxing bedtime routine and healthy sleep habits are still essential, but collagen could be a natural way to drift off to dreamland more easily.

Collagen for Skin

Studies suggest collagen peptides may help improve skin health by promoting hydration and elasticity. Collagen acts like a sponge in your skin, attracting and retaining moisture, leading to a plumper, more youthful appearance. Additionally, collagen provides structural support, potentially reducing the appearance of fine lines and wrinkles. For best results always look at using supplements like collagen as an add on. Your anti ageing routine should include a healthy diet, movement and sun protection. This is the key to a natural way to support healthy, glowing skin.

Collagen for Osteoarticular structure

Studies suggest that collagen peptides may help support healthy joints by acting as a building block for cartilage, the connective tissue cushioning your bones. This cushioning helps absorb impact and maintain flexibility and specific bioactive peptides counteract bone mineral density loss in menopausal women. Additionally, collagen promotes the health of tendons and ligaments, the strong bands that connect muscles and bones, potentially aiding in overall joint stability and mobility.

Collagen for Sarcopenia

As women go through menopause, they often experience a decrease in muscle mass, a condition called sarcopenia. This can lead to weakness and decreased mobility. The good news is, research suggests collagen peptides might offer some support. Studies show that collagen peptides have signaling properties that encourage muscle growth (myoblast differentiation and hypertrophy) by activating a pathway called mTOR signaling. This pathway plays a crucial role in building and maintaining muscle mass. Incorporating collagen alongside a healthy diet and exercise program could be a natural way to support muscle health, especially for women experiencing sarcopenia.

What to look for in a supplement

To stabilise the collagen structure vitamin C is essential. It supports proline and lysine hydroxylation and improves tissue strength. In clinic I am always looking for a therapeutic grade supplement so I can get the best results for my clients. If you are looking for off the shelf (supplements you can find in the super market or chemist) make sure you look at the quality and what it contains.

As always I am here to help and you are welcome to book in a FREE 15min discovery call where we can chat more about what’s going on for you and if seeing a naturopath is right for you.