Here’s a basic overview of collagen: It is the most abundant protein within the human body & is found in things like tendons, ligaments, skin & muscles. Our bodies can actually make collagen, although we become less efficient at doing so as we age. That doesn’t mean we just stop making collagen, we just need to be more diligent about supplying our bodies with the proper nutrients to optimize its production. What this all means is that collagen is NOT an essential protein…it’s found in the body & our bodies make it when the amino acids glycine & proline bind together with the help of vitamin C (among other things). In addition, collagen is an incomplete protein, meaning it does not contain all 9 essential amino acids (those that our bodies cannot make). In contrast, meat, eggs, dairy, & soy are all examples of complete proteins, containing all 9 essential amino acids.
When we consume protein, our bodies must process it & break it down into its amino acids then, basically, send them to where they are most needed. So, taking a collagen supplement does not equate to it being shuttled directly to your skin, hair & nails…. the body processes it just like every other protein.
Summary on collagen: If you consume adequate amounts of good quality protein, you do not need a collagen supplement. They’ve really got their marketing technique down to make you think it’s a necessity, don’t fall for it! I’m sure you can find a thousand other ways to spend that $30+ per month! There are other, more beneficial, changes you can make to your diet & skin care routine to optimize collagen production & achieve healthier looking skin:
1. Protein: If you consume adequate amounts of high quality protein, your body should be able to make the collagen it needs.
2. Calories: If you overly restrict calories, you will fall short on protein intake as well as other nutrients necessary for collagen production.
3. Vitamin C: Helps with the synthesis of collagen in the body. Humans cannot make their own vitamin C so we must get it through our diet (think veggies and citrus fruits: i.e. lemon, oranges, grapefruit, berries, & bell peppers)
4. Copper & zinc are also necessary for collagen synthesis. You’ll find both in meats, nuts, seeds & dark chocolate.
5. Eat the rainbow: Consuming more fruits & veggies will give you lots of antioxidants to fight free radical damage & keep skin looking youthful
6. Reduce sugar intake: Foods that cause your blood sugar to spike can cause collagen damage & reduce skin elasticity through a process called glycation.
7. Last but not least (probably most importantly), Dr. Jen Smith agrees that the evidence right now does not support oral collagen supplementation. She recommends “focusing on daily skin care with diligent sunscreen application & topical products which have been shown to boost collagen production. Examples of collagen boosting products include topical vitamins A, C, & E as well as hyaluronic acid. Skin care lines such as SkinCeuticals & SkinMedica, in addition to numerous others, provide a wide range of anti-aging products directed specifically at boosting & enhancing collagen production.”