The supplement industry is full of influencers, marketing that promises amazing results, quick fixes, and conflicting information. As a consumer, it can be tricky to parse through the details, determine what you should be taking (or if you really need to take it in the first place), and ensure that you’re making smart choices for your health.
Shae Rockenbach, Registered Dietitian and Certified Specialist in Sports Dietetics on the Pullman Regional Nutrition Therapy team, dives into what collagen is, how to know if you’re getting enough of it, and what the facts are surrounding collagen supplements.
What is collagen?
Collagen is a fibrous protein found in bones, teeth, skin, cartilage, blood vessels, tendons, hair, and nails. Collagen provides support and structure to your body, including replacing dead skin cells, giving elasticity to your skin, aiding in blood clotting, supporting your dermis to help new skin cells develop, and is in the protective covering of your organs.
Does collagen production decrease as you age?
Yes! Collagen loss usually begins between the ages of 18-29. After a person turns 40, they lose about 1% of collagen per year. Around 80 years of age, collagen production can decrease by 75% compared to young adults. Collagen loss is affected by factors such as inflammation, poor dietary protein intake, smoking, alcoholism, and certain diseases such as rheumatoid arthritis and scleroderma.
Signs of decreasing collagen can be difficult to define because collagen levels can’t be measured through any routine screenings, like a blood draw. Some signs of decreasing collagen levels include joint pain, wrinkled or sagging skin, weakened muscles, stiffer tendons and ligaments, blood flow problems, and decreased or loss of mobility in your joints.
What are collagen-rich foods?
It’s important to maintain a well-balanced diet for a variety of reasons, including collagen production. Collagen cannot be absorbed in its whole form, so eating certain foods does not directly impact your body’s collagen levels.
“Proteins are built of amino acids (collagen specifically has high quantities of glycine and proline); once you consume any type of protein, your body breaks down the molecule and the amino acids go into the amino acid pool to be used wherever is needed. So eating any protein-rich foods should help support collagen synthesis, including meat, poultry, fish, dairy, tofu, soymilk and beans,” says Rockenbach.
Are collagen supplements effective?
Collagen is likely safe to take as a supplement, but it’s often not recommended because of a lack of definitive research. “Research on collagen is still emerging- for the time being, I would recommend using either foods for protein or a more complete source of protein supplement, such as a whey protein or soy protein,” says Rockenbach. “This means it contains all the essential amino acids.”
It’s important to note that the supplement industry doesn’t require pre-market approval, meaning many supplements have inaccurate amounts of protein in them or have been contaminated. The U.S. Food and Drug Administration (FDA) doesn’t regulate collagen supplements. They don’t require the double-blind, placebo-controlled, randomized trials that medications do to be approved. The manufacturers of supplements don’t have to prove that their products are safe or effective before putting them on the market. “I recommend only purchasing third-party-tested supplements. USP is a common 3rd party testing company for vitamins. NSF for Sport or Informed Choice also have searchable databases with information on supplements,” recommends Rockenbach.
At the end of the day, Rockenbach recommends that individuals work on eating a balanced diet, including a variety of food groups. If you have additional questions or believe you would benefit from working with the Nutrition Therapy team at Pullman Regional Hospital, ask your primary care physician for a referral today. You can learn more about the services they offer HERE.