Should I Be Taking Collagen?
Have you noticed the collagen craze that has occurred over the past few years? Many new collagen protein brands have come into the health and wellness scene hoping to grab your attention.
You can find collagen products in the form of water, powder, cosmetics, baked goods etc. With its increase in popularity, you might ask yourself if you should be taking collagen? Studies show collagen can help promote healthy skin, hair, bone and joint health. It is also a good source of protein.
But, what is collagen? Can it benefit you? And what’s the best way to take collagen?
Disclaimer: please speak with doctor before taking any supplement, especially
if pregnant or planning to be pregnant
What is Collagen?
Image by www.whitneyerd.com
Collagen is a protein that makes up about one-third of the protein in our body. It is mostly found in the connective tissues. It is moreso, ‘the glue’ that helps keep things together, found in skin, bones, hair, muscles, and ligaments.
Collagen can be a marker of age, as the body does not produce or maintain the same amount of collagen as we age. This decrease in collagen does not occur only in your 50’s or 60 but can begin in your 30’s and 40’s. Hence why the collagen crave has hit adults as early as their 20’s.
Side note: Did you know our protein needs increase as we age? As the body ages, it’s total energy needs decrease while protein needs remain constant. This means older adults need a greater proportion of protein in their diet. Collagen protein powder can be an easy solution to adding in more protein if one cannot get it in food.
Needing to provide the aging body with more collagen can be difficult to get with real food. Like humans, collagen is found in all animals, however it is limited to animal skins, bone broth and gelatin. This limited amount of food sources makes collagen supplements even more worthwhile for consumers, but is it right for you?
The collagen supplement I use is Naked Nutrition Naken Collagen. A pastured-raised, grass-fed beef cartilage, Bovine collagen. A naturally occurring protein found in the cartilage, bones and hides of cows. Kind of weird right that I am eating cow bone, right? But, there are various benefits for me and many others to take it…
Benefits of Collagen
So, we know our body needs collagen, it holds things together and it decreases as we age. But what benefits would supplementing with collagen give you? All benefits below are backed by credible studies.
Collagen can increase elasticity and hydration of skin. It won’t keep wrinkles away but could slow the aging of skin, and aid in wound healing and moreover, increase the health of our largest organ of the body, skin!
Dealing with joint pain? Collagen makes up almost 70% of cartilage. Studies show taking collagen may improve inflammation, increase collagen in the joints, decrease pain in your joints. This means collagen can improve joint health.
As collagen is the main component making up our bones, it is no surprise that collagen can benefit bone health. Bone health is especially important for aging women due to increased risk of osteoporosis (decrease in bone strength and density). Studies have shown collagen can even inhibit bone breakdown in aging women. Whether you are at a higher risk of osteopenia/porosis or recently broke/fractured a bone, collagen could help in your recovery.
Pregnancy and Postpartum Recovery: Producing another human is no easy task. Hips widen joints loosen and stretch, as well as many nutrients from the mama going to the baby, moms go through a lot! Collagen can help support a female’s body through pregnancy. It can also help support a healthy cervix.
When the baby finally does come, mama is left with quite the road to recovery. Collagen can help in this recovery with joint pain and repairing of wounds. As well as supporting the body since the glowing skin, hair and nail growth stage comes to an end.
So, if you are an athlete or active individual, pregnant or postpartum, a woman above the age of 30, (post) menopause, or wanting to increase your bone, joint, skin health collagen can have many benefits for you. Unless allergic, there is little to no harm or risk to adding in collagen for additional protein and nourishment so why not, right?
Being a 33 year old female athlete, who is currently 35 weeks pregnant, I supplement with collagen 3-4 days/week. Postpartum, I plan to supplement with collagen everyday to help with recovery, but how?
How to use Collagen?
Pumpkin Energy Balls Recipe
I prefer a plain unflavored collagen powder as 1) it gives me the freedom to add it to various foods and beverages and 2) I am in control of how much collagen I consume. Below are a few ways I use collagen powder and plan to increase consumption once postpartum.
Smoothies: Paired with greek yogurt and a scoop of collagen proteins my smoothies are a great source of protein (roughly 25g) and self-care nourishment. Find my go-to smoothie here.
Oatmeal and Overnight Oats: Just as I add hemp seeds and flax meal for more nourishment and protein, You can add a scoop of collagen powder or substitute whey protein powder to boost nourishment and protein. Try it in my Lemon Blueberry, Pumpkin or Carrot overnight oats.
Energy Bars and Balls: Easy to add a few scoops to my no-bake energy bars, Pumpkin balls or Banana peanut butter balls
Coffee/tea: I can only have one cup of coffee right now, so have not tried adding collagen to my morning coffee. However, I used my husband as a guinea pig and added ½ scoop to his black cup of coffee and he had no idea. As for tea, I plan to do this postpartum, especially a few weeks following the birth.
I use Naked Collagen powder which has 9g protein/scoop, dairy and gluten free, no additives, and unflavored. I also recommend adding in a Vitamin C rich food with collagen in order to optimal absorption like strawberries, guava, papaya, kiwi, bell peppers, oranges, mango, kale and broccoli.
Are you going to give collagen a go? Do the various benefits resonate with you? Please feel free to reach out to me at Michele@fitplatenutrition.com with any questions.
- Michele Fumagalli, RD
