Ask Jules about…. Collagen

When I hear about collagen, it’s always related to skin care. How does collagen affect your muscles and joints? Does is affect growth or recovery?

-Tina

Hi Tina!

Great question and the short answer is maybe. A frustrating answer, but a common one when it comes to nutrition and sport supplements. The reason for this is the research is lacking in number and specificity and therefore making a blanket recommendation is difficult. There is no FDA regulation on supplements in the US, which means no research or product testing has to be done for manufactures to produce and sell collagen, or any, supplement. Most supplement research is done by the manufacturers themselves, or others who have financial interest in positive outcomes. That said, there is some evidence of oral collagen supplements improving skin health in various ways, as well as improved symptoms for those with knee osteoporosis, specifically. Other joint improvements have not been found to be significant, or lacking in research.

Additional info of interest: Collagen is a protein found in the body. The body makes it from amino acids, it does not come from consuming collagen in the diet. Collagen supplements themselves are basically just small chains of proteins that body can use as it sees fit; this may or may not be for making collage in the body. Collagen supports the structure and strength of our skin, tendons, ligaments and other organs. As we age, and particularly after menopause, collagen naturally declines within our body. Living an overall healthy and active life can slow this decline (including not smoking and wearing sunscreen), but it is inevitable non the less.

From a food standpoint, getting enough daily intake of fiber (from beans, legumes, vegetables, berries, nuts, seeds and whole grains), vitamin C (from vegetables and fruits) and adequate protein for your age and lifestyle (from animal and plants sources) will ensure you are being proactive in allowing the body to maintain and build collagen within the body.

So… you can use a collagen supplement for skin or joint health regardless of if you have knee osteoarthritis, but you may or may not notice a difference. You yourself can decide the cost to benefit ratio. The good news is there is no known side effects or risks (unless you have a contaminated product). The other good news is, if you don’t choose to purchase this supplement you can still strive for best collagen health with the above mentioned lifestyle habits.

-Jules