Collagen is an essential protein in the body that plays a crucial role in various functions such as skin health, joint function, bone density, and gut health. While collagen can be found in foods such as red meat, chicken skin, and pork skin, these options may not always be the healthiest choices due to their high fat content. It is suggested to look for foods high in vitamin C, zinc, and copper, which are essential for collagen synthesis and production. Dr. Shamban recommends incorporating collagen-rich foods, supplements, or skincare products to support healthy collagen levels in the skin and promote a youthful complexion.
When it comes to collagen supplements, they are beneficial as they provide a concentrated source of collagen peptides that are easier for the body to absorb. However, there is no Recommended Dietary Allowance (RDA) for collagen, and scientific research is lacking for most supplements. It is important to read and follow the manufacturer’s directions when taking collagen supplements. Research suggests that consuming between 2.5 grams and 15 grams of collagen is safe for adults, but there are currently no official guidelines on how much is too much.
Collagen has been shown to have various positive effects on the body, such as reducing joint pain and deterioration, helping to maintain bone density and strength as we age, and promoting better gut health. A 24-week study on athletes showed that collagen can reduce joint pain and deterioration. In terms of bone health, collagen can help reduce the loss of bone density and strength as we age, which is known as ‘bone metabolism’. Additionally, collagen can help build better gut health by decreasing intestinal barrier dysfunction and associated inflammatory signals.
Before ingesting collagen supplements, it is important to take certain precautions to ensure that you are choosing a high-quality product. With the plethora of collagen products on the market, it can be difficult to distinguish between good and inferior options. It is recommended to look for a collagen peptide supplement that is third-party tested, hydrolyzed for higher absorption, and contains collagen types I and III, which are essential for skin elasticity, hair, skin, nails, bone, and joint health. By being mindful and choosing a high-quality collagen supplement, you can reap the benefits of collagen for your overall health and well-being.
