FYI, beauties; collagen comprises almost 30% of the total protein content in the human body and it is the major structural component of skin, hair, nails, joints and bones. An abundance of well-designed research shows that these tissues can be maintained or improved through supplementation, however, not all collagen supplements are created equal.
There are two factors that allow collagen supplements to selectively promote collagen production in the skin, hair & nails. The first factor is the molecular weight of the collagen peptide chain and the second factor is the specific type of amino acid sequence. When these factors are properly controlled then the supplemental collagen peptide can directly stimulate your own endogenous collagen production.
High quality, professional grade collagen supplements also control for the stability of the amino acid sequence. Our most commonly prescribed collagen supplement at replete wellness as a molecule of proline located at or near the end of each peptide to better resist the action of digestive enzymes through strong bonds; this allows ~10% of peptides to be absorbed intact and used at the cellular level vs. other products on the market that are mostly denatured through the digestive tract.
Sourcing also matters! We prescribe only type I & III collagen from Brazilian and European, pasture-raised, grass-fed cattle. These peptides are guaranteed free from gluten, wheat, dairy, soy and eggs. Poorly sourced collagen supplements from non-organic cows can also contain high levels of glyphosate, an herbicide & serious gut-destroyer. Collagen in particular is a problem when it comes to glyphosate levels since it contains high levels of a protein called glycine which is structurally similar to glyphosate leading to extra high concentrations in the connective tissues are cows that are fed pesticide-rich foods, or live near crops that are abundantly sprayed with glyphosate.
A Bit of Collagen Research
- Visibly reduced fine facial wrinkles after 4 weeks and 8 weeks, with benefits lasting at 12 weeks (4 weeks post treatment cessation)
- Increased skin elasticity by 18% and increase collagen content of skin by 65% after 4 weeks
- Significant improvement in skin elasticity that was held until 4-weeks post treatment cessation and was more pronounced in women > 50 years of age
- More isn’t always better, no additional benefits are seen above 5 g/day
- Reductions in cellulite content of the skin after 3 months & increased dermal density
- Less chipping (nail peeling, nail edge irregularity and nail resistance) after 2 months. Faster nail growth after 3 months
- Improved post-surgical healing with 5g/day for 45 days in ‘normal’ group and 10g/d for 90 days in those with poor healing or complicated wounds
- Statistically significant increase in bone mineral density and collagen content in joints vs placebo
Foods to Increase Collagen
- Fish: Fish, especially those rich in omega-3 fatty acids like sardines and wild salmon, provide essential nutrients like protein and zinc, which are crucial for collagen production and maintaining skin elasticity.
- Chicken: Chicken is a great source of collagen, particularly in its skin and bones, and is packed with protein and amino acids that serve as building blocks for collagen synthesis.
- Eggs: Eggs are rich in proline, an amino acid that is a vital precursor to collagen, as well as containing other nutrients like vitamin A and biotin that support skin health.
- Citrus Fruits: Citrus fruits are high in vitamin C, a critical nutrient for collagen synthesis. Vitamin C helps stabilize the collagen molecule and promotes the production of collagen fibers in the skin.
- Berries: Berries are loaded with antioxidants and vitamin C, which protect collagen from oxidative damage and help stimulate collagen production in the skin.
- Red & Yellow Vegetables: These colourful vegetables are rich in beta-carotene and vitamin C, both of which are essential for collagen synthesis and skin health, promoting overall skin vitality.
- Garlic: Garlic contains sulfur, which is necessary for collagen production, and it also has taurine and other compounds that help repair damaged collagen fibers.
- Leafy Greens: Leafy greens are high in vitamins C, E, and K, along with antioxidants that support collagen production and reduce skin damage from free radicals.
- Cashews: Cashews are a good source of zinc and copper, both of which are important for collagen formation and maintenance, while also providing healthy fats that support skin hydration.
- Avocados: Avocados are packed with healthy fats and vitamin E, which help maintain skin elasticity and support collagen production by providing essential nutrients.
- Organic Soy: Organic soy contains genistein, an isoflavone that can promote collagen production and inhibit its breakdown, along with providing protein necessary for collagen synthesis.
Herbs to Increase Collagen;
- Aloe Vera: Known for its skin-soothing properties, aloe vera may also help in collagen production and skin elasticity. It’s also been shown to increase hyaluronic acid levels.
- Gotu Kola: This herb is traditionally used in Ayurvedic medicine to enhance collagen synthesis and improve circulation.
- Horsetail: abundant in Ontario, horsetail contains silica, which is essential for collagen formation, and is used to promote hair, skin, and nail health.
- Ginseng: Known for its antioxidant properties, a few studies show that ginseng may help in stimulating collagen production and improving skin health.
- Turmeric: Curcumin, the active ingredient in turmeric, has anti-inflammatory properties that can support skin health and collagen synthesis.
- White Tea: White tea is rich in antioxidants, specifically catechins, which help protect collagen from degradation and enhance overall skin health.
Incorporating these herbs into your diet or skincare routine may support your body’s collagen levels and overall skin health. Always consult with a healthcare professional before starting any new supplement or herbal regimen. If you’d like to learn more about the natural beauty tools available at Replete (red light therapy, injections, peptides, cosmetic acupuncture, anti-aging functional medicine!!) you can book your initial visit here.
References
- Proksch E et al. Skin Pharmacol. Physiol. 2014;27(3):113-119
- König et al. Nutrients 2018;10:97
- Schunck M et al. J Med Food. 2015;18(12):1340-8.
- One-Way ANOVA, Fischer post-test, publication pending
- Knefeli et al. Nutrafoods. 2017; 9-12
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