What is it?

Collagen is an important protein in muscle, skin, ligaments, tendons, and cartilage. It is one of the elements that holds the structure and elasticity of the tissue. Unfortunately, as we age, production starts to decline. This results in wrinkles, joint pain and sagging skin. I’ve seen the analogy of a mattress used to explain this. The spring of the mattress is the collagen of the skin. The degradation process begins as early as in our twenties, but after 30 it degrades at approximately 1% each year.
There are twenty-eight types but for our purposes today we will talk about the first four
• Type I is found accounts for 90% of all collagens found in the body.
• Type II is found mostly found in the cartilage. This type is needed for healthy joints
• Type III appears in skin and blood vessels.
• Type IV is the type that plays a part in the structure of skin and organs.

Collagen comes in several forms hydrolyzed, gelatin, and collagen powder. Hydrolyzed or collagen peptides are broken down into smaller peptides so that they may be absorbed easier. Gelatin is the cooked form of collagen that is used in food preparation. Collagen Powder is a supplement. It can be mixed with beverages or food.

Why do I need it?

As always, check with your health care provider before starting any vitamin or supplement or vitamin, but if you have been injured, or have high levels of exercise, heavy sun exposure, chronic stress, exposed to environmental pollution or a smoker your collagen level may need a boost. These things can degrade your natural collagen. In addition, your diet may play a part. If you don’t consume foods such as chicken skin, bone broth, or fish skin supplementation should be considered.
What does it do?
• Skin: it may help with elasticity reducing the appearance of wrinkles. Unfortunately, collagen cannot be absorbed through the skin because the molecules are too big.
• Joints: it might help reduce symptoms of osteoarthritis and joint pain.
• Muscle: if taken along with resistance training it may help to increase muscle mass.
• Gut: some evidence suggests that it may help with leaky gut syndrome.

How much do I need?

Collagen supplements come in several forms such as powdered, capsules, tablets, or liquid.
• Liquid: 10 grams per serving
• Capsules or tablets: 2.5 to 15 grams daily
• Powdered: 10 grams is the usual single serving. However, 2.5 to 15 grams is what is recommended
Note: Collagen needs a team to be effective so consider taking it with vitamin C and using retinol for the best results in your skin. Collagen creams do not work.
It needs to be taken consistently. It may take weeks to months to notice a difference. Also, be sure to drink lots of fluids to help increase the benefits of collagen. It can be taken at any time of the day.

What are the side effects?

Collagen is usually well tolerated. Possible side effects are digestive issues (start low, go slow). Allergic reactions, collagen products are made from animals such as beef, pork and fish. You may not like the taste. If the product is derived from fish, it may taste fishy. Hypercalcemia, (too much calcium in the blood) can cause bone and kidney problems along with nausea, vomiting, bone pain and abnormal heart rhythm. Excessive doses may cause liver damage.

Where do I get it?

Care needs to be taken when purchasing collagen. Cheap products may be contaminated with substances that are harmful. I recommend pharmaceutical grade vitamins and supplements. A brand you can trust is Xymogen. Their products are made here in the USA, and they have in them what they say they do. These products can only be purchased through a medical provider. I will place a link at the bottom of this page for your convenience. Look at Fit Food Lean Collagen.

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