During the winter months, our joints can become more painful and stiff due to increased cold temperatures; this can cause some uneasiness in day to day activities. In addition to regular wellness treatments with your naturopathic clinic, many studies have shown that collagen can combat some of this discomfort. This article explains and discusses the merits of this supplement.
There are 28 different types of collagen in the body, with 90% of the body’s composition being collagen type 1. This protein is structural in nature and makes up the foundation of the body’s cells and tissues. Collagen is composed mainly of the amino acids glycine, proline, and hydroxyproline. These amino acids form three strands, which make up the triple-helix structure characteristic of collagen.
The chief functions of collagen in the body are:
- tissue repair
- immune response
- cellular communication
- cellular migration, a process necessary for tissue maintenance
Over time this protein, which is located in the skin, connective tissue, tendons, bones and cartilage, breaks down and decreases in production. This is why supplementation with green collagen powder is important.
Sources of collagen:
Collagen is found in fish and chicken skin, bone broth and jelly fish. It is also available in numerous supplements in pill, powder or capsules. Supplementing with this important protein is easy and it can be from adding powder to your beverages, to adding a couple of pills to your daily supplement regimen. Collagen supplements come as: gelatin, collagen pills, collagen peptide powders, collagen protein powders, liquid collagen, collagen drinks and marine collagen from fish skin.
Importance of collagen:
Cosmetic and aesthetic benefits:
Collagen supplements can be taken for its cosmetic benefits: it can contribute to an improvement in the appearance of skin, hair and nails. Small studies have shown that collagen with hyaluronic acid can lead to better skin hydration, less deep wrinkles and improved skin elasticity. Naturopaths specializing in aesthetics have been advising patients to take collagen for years.
While it is easy to focus on the aesthetics of collagen supplementation, other benefits are much more significant. Collagen has been proven to be important in bone and joint health; there is a reason studies in naturopathic medicine have focused on these additional advantages to collagen supplementation.
Connective tissue health:
A 2019 study looked at the health of ligaments and tendons after taking amino acids, collagen protein and bone broth. It was found that collagen protein increased leucine and glycine in the body allowing for better collagen production during exercise. Cartilage in the joints, which can break down over time, was supported with supplementation.
Increased muscle mass:
A small study involving 53 men, looked at collagen supplementation and muscle mass. It was found that collagen (15 grams/day) did lead to increased muscle mass over the placebo group. In combination with resistance training and a healthy diet, collagen can indeed increase muscle mass.
Increased bone density:
As we age, bones become brittle and less robust, making us vulnerable in case of falls and accidents. Collagen production can improve bone density, a year long study looked at post-menopausal women and one year of collagen supplementation (5grams/day). It was found that after one year, bones were stronger and less brittle. Their bone mass density (BMD) increased from 5.79–8.16% in the spine and by 1.23–4.21% in the femur during the follow-up period. Less stiffness was also reported in the joints. In a demographic intent on minimizing the effects of osteoporosis, these findings are very promising.
How much collagen do I take?
This article discusses the many proven benefits of collagen, so how much do you need to take? A 2019 review of clinical studies found that taking 2.5–15 grams of hydrolyzed collagen peptides each day may be safe and effective. A smaller daily dose of 2.5 grams could benefit joint pain, skin health, and hydration. Increasing this dose to 5 grams per day has shown the potential to improve bone density. Lastly, larger daily doses of 15 grams of these peptides have mostly been used to improve muscle mass and body composition.
The benefits are many and it may be worth considering adding collagen to your daily routine, whether by adding to your daily beverages or taking capsules. Give this versatile protein a try! Ask your healthcare specialist or naturopath for advice.
Don’t wait while you’re in pain, request an appointment today at The Health First Group.
