How To Boost Your Collagen

So, you’ve decided that a little extra collagen is needed - learn how to easily add it to your regime.

Why Supplement Collagen?

Collagen degrades in both quality and quantity starting from the age of 20, by 80 we have lost up to a staggering 75% of collagen compared to our youth. We produce about 1% less collagen each year after 20 years of age and each year the quality of that collagen reduces. At around age 40, we not only produce less collagen but we start to actively lose collagen at a rate of 1% per year, and it shows, usually on our faces. You can learn more about what collagen is and what it does here. [link to collagen part 1]

Choosing the right supplements can be tricky. Fortunately, collagen is one supplement that does have a growing amount of positive research behind it and much of it is scientifically backed as opposed to manufacturer funded. Some research suggests that, unlike other vitamins, minerals, and proteins commonly found in supplements, the body may actually utilise, rather than excrete extra available collagen. Given that collagen production degrades in both quality and quantity from as young as 20 years old, it may be worth adding some to your regime.

How Can You Boost Your Collagen?

• Eat It

• Apply It

• Inject It

• Supplement It

Collagen in Your Diet

You can add collagen and collagen-producing amino acids to your diet by consuming:

• Animal products containing connective tissue - tough cuts of red meat or fish skin and bones

• Eggs, dairy, legumes, and soy.

It is important to note that collagen production requires vitamins and minerals like zinc and vitamin C, so maintaining these in your diet is also key to adequate collagen supply. Zinc can be found in shellfish, legumes, meats, nuts, seeds, and whole grains; and vitamin C in citrus fruits, berries, leafy greens, bell peppers, and tomatoes.

Collagen vs Gelatin - What’s the Difference?

Not much! Gelatin is a form of hydrolysed collagen. Collagen is broken down into its peptides by applying heat. Low heat for long periods allows the collagen to be broken down but maintains the peptide structure. The extracted liquid is then cooled and forms a gel-like substance called gelatin. The gelatin is then further processed into a powder that can be reconstituted as needed.

The semi-solid quality of gelatin gives it some added benefits for certain types of cooking, like making jellies, which can be a fun, flavourful way to get your collagen hit. Collagen peptides are more useful as a supplement because they can easily be added to liquids, like coffee, smoothies, and juices without thickening.

You may notice though, that collagen supplements require quite a bit of mixing and will want to clump together in a semi-solid similar to gelatin. Some people find gelatin easier to digest than collagen.

Bone Broths

Regardless of whether they are homemade or store-bought, bone broths contain varying levels of collagen (or collagen peptides). If adding collagen to your diet is your sole aim, there are probably easier ways to get it than boiling bones for hours on end. However, bone broths do contain small amounts of other health-supporting vitamins and minerals so can be a safe, easy way to supplement your diet. Just keep your eye out for quality meat sources for making your own broth, heavy chemicals, and pesticides can be retained by the bones and connective tissues of animals. As with any supplement, watch for hidden nasties and hollow promises when buying pre-packaged store-bought options.

Creams and Serums

Collagen has been a big deal in skincare for a long time. Unfortunately, collagen creams and serums are seldom what they are cracked up to be. Collagen is a large molecule, far too big to penetrate the surface of the skin. While many of these products may offer other benefits such as hydration or brightening, they are sadly not providing any actual collagen. There are other ingredients however that can be absorbed through the skin which may boost natural collagen production.

Retinol

Retinol, the active form of vitamin A in the body, and especially retinoic acid, work to increase cell turnover, build collagen, improve discolouration, hydrate skin, and reduce acne by replenishing the body of vitamin A. Retinoic acid can connect to almost any skin cell receptor site and tell it to behave like a healthy, younger skin cell. Proceed with caution though as some people may find retinol irritating to the skin.

Vitamin C

Vitamin C is critical in the chemical reaction that stabilises the collagen molecule and aids in the defence against collagen degradation. It can also help illuminate the skin and improve the appearance of hyperpigmentation.

Glycolic Acid

Glycolic acid promotes wound healing and stimulates new collagen and hyaluronic acid production. Glycolic acid is a chemical exfoliant so should be used sparingly, keeping a close eye out for skin damage or irritation.

Injectable Fillers

Collagen derived from cows is injected under the skin to fill wrinkles and deep lines. As with natural collagen, it will degrade with time and negative lifestyle behaviours. Collagen fillers usually last from three to twelve months. Because the collagen is derived from cows as opposed to harvested from human stem cells, the body will treat it as a foreign substance so injection often results in localised inflammation and very rarely in an allergic reaction.

Collagen Supplements

Collagen supplements are probably the simplest way to boost your collagen levels and researchers suggest that building collagen stores from within is far more effective than trying to add collagen to the skin's surface. Usually presented in powder form, in either flavoured or unflavoured varieties, they can be easily added just to water or to your coffee, smoothie, or juice. There are heaps of options on the market. Look for collagen peptides or hydrolysed collagen as this is easier to digest and usually results in greater systemic bioavailability. Also, check for quality collagen sources and keep an eye out for unnecessary, or nasty added ingredients.

Bovine Vs Marine Collagen

Bovine collagen is the most commonly available collagen supplement. It is produced by boiling the hides of beef cattle to extract collagen proteins. Bovine collagen is made up of mostly Type I and Type III collagen. It is usually slightly cheaper than marine collagen.

Marine collagen is made from the skin and bones of fish once the flesh has been harvested. Marine collagen is mostly Type I collagen and the molecules tend to be smaller so can therefore be more bioavailable.

Choosing between the two types of collagen is a personal choice based on your dietary habits and beliefs, as well as what you are trying to achieve. Given its protein profile, bovine collagen is promoted for joint health and recovery, whereas marine collagen, on the other hand, is recommended for enhanced skin. Remember, Type I collagen makes up 90% of the collagen in the body and is found in the skin and almost all connective tissues so it is safe to assume that the difference in overall benefits between the two types is pretty minimal.

Collagen and the Gut

Collagen is actively promoted for joint, skin, and gut health but it would appear that perhaps despite much anecdotal evidence, the jury is still out as there is very limited research supporting the use of collagen for gut health. In fact, there is limited research into leaky gut, the condition that collagen is supposed to help heal. However, the intestinal lining forms a barrier to our system in much the same way as the skin does. Maintaining the health and integrity of that barrier is vital to optimising its performance and there is no doubt that collagen is integral to that maintenance. So anything we can do to enhance the available collagen in our system has to be a good thing. You can expect to see more research around collagen and the gut as more products come to market.

If you want to dive deeper into understanding collagen, take a look back at our article What is Collagen?