Collagen for Health
I am a firm believer that food should be our primary source of nutrients, occasionally though, I recommend a supplement to go above and beyond what we get from food.
About 7 years ago I dislocated my knee in an unfortunate (idiotic) trampoline accident. I needed knee surgery to repair my ACL, MCL and meniscus. After lots of physical therapy, my knee joint remained sore a lot of the time.
Clients started to ask me about collagen and when I looked into it, I realized it was something that could help me, as well. A research study done at Penn State suggested that collagen supplementation reduced joint pain in female college athletes. This prompted me to try it.
Here are some facts about collagen:
Collagen is a protein found in our bodies and is a major component of our tendons, ligaments and cartilage (e.g. knee parts).
We do not have a collagen requirement and it is formed in our bodies from the protein in foods that we eat. It is still important to eat a healthy diet with a variety of foods!
It has the benefit of possibly reducing wrinkles and improving skin elasticity- whoo hoo!
There are several types of collagen with type 1 and 3 being the most common. Many research studies do not distinguish between the type of collagen used and it is unclear whether there is a benefit from focusing on a specific type. More research is needed on this topic.
Collagen supplements are available in various forms- powders, capsules, and liquids. They are processed into a hydrolyzed form, which means the collagen is broken down into smaller peptides for better absorption. When you read about collagen it may be referred to as collagen peptides or hydrolyzed collagen - the terms are used interchangeably.
While it is not a complete protein, it contains 8 of 9 essential amino acids. Consuming it with another protein source completes the protein. Tryptophan is the missing amino acid.
It is important to remember that collagen comes from an animal source (cow, pig or fish) so people with sensitivities should proceed with caution. It will be clearly labeled.
Many research studies have shown a benefit from 10-15 grams per day. Starting on the lower end may be a good idea. (I use 10g/day).
A powder is the most economical and less likely to have added ingredients. It mixes well with hot liquids and I know some clients that mix it with cold beverages.
Please stay away from the powders that have added sugars or flavorings.
There are many brands- the one I have chosen to use is Vital Proteins Brand because of the cost, quality and ease of purchase. It is usually available and cheapest at Sam’s Club and other local stores. If you have trouble finding it you may order it here:
https://us.fullscript.com/welcome/alwaysnutritionworks
(This is an affiliate link for me.)
Take care and stay healthy! Remember- Always Nutrition Works!
