Collagen- What is it? What does it do & should I take supplements?

Collagen is a popular supplement, but what do we really know about collagen?

Before taking any supplement, do some fact-finding.

What is collagen?

Collagen is a protein, produced by our bodies. It comprises around 30% of our body's protein.

• It is a major component of bones, skin, muscles, tendons, and ligaments. Collagen is also found in many other parts of the body, including blood vessels and teeth.

• It is damaged by excessive sunshine, smoking, refined foods and too much sugar.

• The body makes its own collagen and works out how much we need & where it should go in the body.

• Vitamin C is key in the production of collagen

• The body reduces collagen production as we age.

• Women going through menopause often notice the drop in collagen

In order to make collagen, the body needs:

1. Vitamin C - oranges, kiwi, mango, tomatoes, leafy greens, berries

2. Glycine - protein rich foods, found in: chicken skin, gelatine, nuts, fish, seeds & other protein rich foods

3. Proline - egg whites, mushrooms, cabbage

4. Zinc - found in protein rich foods, including: dairy, meat, legumes, nuts, seeds

5. Copper - organ meats, cashews, sesame, cocoa

I had noticed some years ago, that my skin always looked better when I'd been eating more vitamin C foods, so maybe it's more fruit & veg we need instead of a supplement? It's always good to arm yourself with knowledge before putting anything into your body, so here's a bit of info that may help.

Supplements have their place. I include a few throughout the week. They are always targeted and based on my body's needs at the time. It's important to remember that some supplements may block or change the absorption of other minerals in your body.

Moderation is key and to only supplement when your body needs it. It's good to allow natural ebb & flow of nutrients with food or supplements.

We don't need all nutrients everyday at the same time. Most are stored in the body for use when it's ready. For example: B12 can be stored for up to 5 years, however, Vitamin C we need everyday, because it is not stored and the body does not make vitamin C.

Nutrients in food

Some people are potentially choosing to consume a supplement before providing their body with nourishment from food. Healthy food, in a balanced diet, with plenty of richly coloured vegetables, contain essential nutrients for cell repair, immune function, energy and clarity of thinking. Good nutrition is important for healthy organs, skin & hair.

Should I take a supplement? Here's some pros & cons.

• Supplements have been shown to help improve skin elasticity in some older people and improve other conditions such as arthritis. It has been shown to increase muscle mass in some body-builders

• Large amounts of collagen could be detrimental - possibly leading to hardening of the arteries

• Large amounts of collagen supplement from marine animals, can cause damage to kidneys due to a build up of calcium

• Too much calcium can also block iron-absorption

• Excessive collagen can cause skin to thicken and harden including the internal organs (This really can't be good)

• Collagen is involved in the role of blood clotting in the body, so anything adversly affecting this can't be good either

• Supplement collagen is digested by your body first, so doesn't translate to the same collagen from which it is derived

• Supplements may lead to heart-burn and digestion issues

• Bone broth with the marrow or chicken bone broth (grass fed) will provide collagen and nurture gut health

• Your body makes its own collagen from vitamin C. Good news, this is super easy to source! 1 orange or a kiwi fruit will deliver a day's supply! Vitamin C foods include: Mango, capsicum/peppers, kiwi, tomatoes. Veggies: (in lesser amounts & some Vitamin C is destroyed during cooking) broccoli, spinach, potato

• Other protein foods which will help your body make collagen include: Meats, organ meats, legumes, tofu, cashews, dairy, eggs and gelatin. Mushrooms, lentils and asparagus also contain minerals which will help your body create collagen

• Vegans & vegetarians should be able to make enough collagen from a balanced diet including plenty of vitamin c & protein

A guide to choosing a supplement.

• Source collagen from wild caught fish or grass fed origin

• Gain advice from your health professional - be mindful if the same practitioner also sells collagen supplements

• It's unlikely to benefit you if you are young and healthy & may cause damage to organs if taken in large amounts over a long period of time.

• If you need to take collagen, try to consume in moderate amounts, so the body can also do its own job.

• With all supplements it's good to have a break. Consume them when you need them, and not when you don't need them. Allow ebb & flow of nutrients.

Click Me for Bone Broth recipe

Make informed choices about your body.

In essence, some moderate amounts of collagen may benefit some people, especially older people or some people with specific medical issues. It's also good to be mindful that the body is supposed to age. I come from a line of women who wrinkle easily! Despite all having completely different lifestyles & diets from each other.

Taking any supplement may offset other essential functions in the body - so always do your research and make informed decisions.

We are all unique - do your research and do what is right for your body.

Are you confused about what to eat? Book a 30 minute free chat.

Stay healthy everyone. Laura xxx