I love some collagen peptides. I've been shouting this from the rooftops - you all know that by now. So let's take a closer look at collagen and everything you need to know if you're thinking about starting a collagen habit too.
What is it?
Collagen is basically the glue that holds your body together. It is a structural protein - the most abundant found in the body - found in your bones, teeth, muscles, tendons, skin, hair and nails. In addition to its role in the structural components of the body, collagen also contributes to the cell signaling that fights against inflammation and contributes to damaged cell repair. What does all this mean? It means collagen is a vital part of a healthy body.
How is it made?
Our bodies produce collagen by several methods using key vitamins (vitamin C), minerals (iron & zinc) and amino acids (the most abundant being glycine) we get from our diet. As we age, our bodies naturally produce less collagen and this can lead to joint pain, weakening muscles, less flexible ligaments, wrinkles, and digestive issues. In addition to aging, a poor diet high in sugar and lacking essential nutrients can contribute to less collagen being produced. Incorporating foods rich in vitamin C, iron, zinc, and certain amino acids can help support your natural collagen production.
Foods Rich In Collagen-Producing Nutrients
Vitamin C: kale, kiwi, broccoli, brussels sprouts, citrus fruits, yellow peppers, strawberries, tomatoes, cherries and many others
Iron: animal proteins, organ meats, spinach, legumes, broccoli, pumpkin seeds, and quinoa
Zinc: animal proteins, shellfish, cashews, hemp seeds, eggs, chickpeas, lentils, and cheddar cheese
Collagen-supportive amino acids: asparagus, avocado, apricots, mangos, peanut, mushrooms, yogurt, beef, and sunflower seeds
Bottom Line: A diet rich in a variety of whole foods will be sufficient to get the key nutrients needed to support collagen production.
Should You Use a Collagen Supplement?
Pretty much everyone can benefit from more collagen in their diet. Most collagen peptide producing brands claim the use of a collagen peptide supplement can improve digestive health, strengthen joints, reduce the signs of aging and support healthy skin, hair, and nails. There are still limited scientific studies about the long-term effects of supplementation with collagen peptides, but some notable ones have shown positive results supporting the claims of collagen peptide-producing companies including decreased joint pain, gut health, inflammatory protections, and skin improvements in aging adults.
Anecdotally, I can tell you after several months of using collagen peptides regularly, I noticed a difference in my skin, hair, and nails and had people regularly asking me what products I was using on my face and how I got my hair to grow so fast. So, while the scientific evidence may still be somewhat sparse, like with anything else that has to do with our health, we can try it out for ourselves and see if it works for us.
Bottom Line: While science hasn’t gone so far as to fully prove the hype surrounding collagen, it has shown there to be no harm in consuming collagen supplements. So…worth a try?
Is collagen safe to use when…?
Pregnant? Yes.
Postpartum? Yes.
Breastfeeding? Yes.
If you’re dealing with an autoimmune issue, hormone imbalances or PCOS? Yes.
Digestive Issues? Yes.
While under the care of a doctor, you should always inform them when starting a new supplement or medication.
What's the difference between collagen peptides and protein powder?
While collagen is a protein, it is unique to the whey protein found in most conventional protein powders. Neither is necessarily better than the other but each serve a unique purpose in the body. Whey protein is sourced from the milk of animals while collagen is from the bones, cartilage and connective tissues and this difference of source means they have different amino acid profiles leading them to each aid different areas of the body.
Whey protein is a complete protein which contains branch-chained amino acids (or BCAAs) and is useful for muscle building and supplementing before and after exercise. Collagen is high in three amino acids which are not commonly found in plant proteins, whey, or muscle meat proteins. Consuming collagen proteins ensures your body gets the amino acids it needs in order to build more collagen. Additionally, collagen is a stable protein which makes it easy to consume because it can be added to hot or cold foods and drinks as well as baked or cooked without being destroyed.
What to Look for in a Collagen Supplement Brand
Sourcing is key when looking for a collagen supplement brand. As with most things related to health, as the demand for collagen supplements has risen, the number of places creating collagen supplements has as well and so it can be tricky to determine what the best choice is. Additionally, collagen supplements are not fully regulated by the FDA so make sure to do your due diligence before selecting and spending a pretty penny on a tub. A couple things to look for in a collagen brand:
Sourced from grass-fed animals or sustainably-caught fish
Ideally, non-GMO and/or organic with no artificial ingredients or additives used
In powder form, good quality collagen should be colorless, odorless and tasteless
When taken as directed, collagen supplements should not upset your stomach or cause digestive discomfort.
Brand Comparison
Cost: $43.00 for 20 oz container ($2.15/0z) - UPDATE: found at Costco $29.99 for 24 oz container ($1.25/oz)
Flavorless
Sourced from grass-fed, pasture-raised cows with no added hormones and meeting the criteria of the Global Animal Partnership welfare standards
Cost: $34.95 for 16 oz container ($2.18/oz)
Offer flavored and unflavored options
Product description claims collagen meets company's strict standards of sourcing (standards are not listed on their website)
Cost: $34.95 for 17.6 oz container ($1.99/oz)
Unflavored or vanilla option
Sourced from pasture-raised cows with no added hormones
Collagen is hydrolyzed (or partially broken down) for faster and easier absorption
Cost: $44.95 for 16.2 oz container ($2.77/oz)
Flavored and unflavored options
Multi-sourced collagen supplement from beef, chicken, fish, and eggshell membranes - all grass-fed, non-GMO, cage-free and cruelty-free sources
As a multi-sourced collagen, product claims to ensure benefits for all areas collagen impacts - beauty, gut, and overall health
Collagen is hydrolyzed (or partially broken down) for faster and easier absorption
Cost: $342.99 for 11.1 oz container ($2.97/oz)
Flavored and unflavored options
Plant-based alternative to animal collagen - utilizes collagen producing nutrients like vitamin C, B-complex and biotin
My Thoughts & Preferences
While I haven't tried all of the above listed brands and varieties of collagen peptides offered, I have tried several and I always go back to Vital Proteins. The simple answer as to why is that is a reputable brand that uses high quality ingredients and the one I have found to most easily incorporate into my food/drinks. I usually take my collagen in my coffee and it easily mixes in and completely dissolves and you can absolutely not taste it at all. It is also easy to find and after consistent use, I feel like my skin and hair have never looked better and it’s contributed to my overall health and wellness.
