Most of us are familiar with collagen as a dietary supplement, but as with many things in life, the devil is in the details. Variables can make the difference between success and failure. I’m talking about the therapeutic dose, the time it takes to see a difference, the cofactors, and the actual ingredients.
Let’s take a minute to review some of the latest information on collagen and then dive into the details. Thirty percent of total body protein is collagen. It’s the main structure of connective tissue. Currently, 29 types of collagens have been identified. However, 80%–90% of the total collagen found in the human body are lumped into 3 main types.
Understanding the Main Types of Collagen in the Body
- Type I makes up bone, skin, tendons, ligaments, and cornea.
- Type II is essential to make cartilage.
- Type III is needed for large blood vessels, uterus, bowels, etc.
And although we think of collagen as purely structural, there are benefits of it that we rarely consider.
For example:
- anti-microbial
- anti-hypertensive effects
- promotion of wound healing and bone synthesis
- anti-inflammatory benefits
- antioxidant properties
- regulation of cell growth and differentiation
Remember, collagen supports healthy aging, strenuous physical activity (especially if it involves joint impact), hormonal changes, trauma recovery, burns, aggressive cancer therapy, healthy skin, as well as dental implants.
Collagen and Skin Health: What Research Shows
Several studies show collagen improves skin hydration, wrinkles, and elasticity. Speaking of skin, several studies show that it improves skin hydration, wrinkles, and elasticity. People may not want to invest in some aspects of their health, but when it comes to hair, skin, and nails, they pay attention.
Let’s turn our attention to the structure of it for a moment, because what gives collagen its strength is the cross-linked properties—and to make those cross-links possible, we need silicon.
After oxygen, silicon is the second most abundant mineral on earth, and it’s the third most abundant trace element in the human body.
Silicon is the collagen glue that contributes to collagen’s architecture, strength, durability, and elasticity of connective tissue. Silicon creates a bond with collagen, elastin, keratin, and proteoglycans. Silicon deprivation leads to fragile bones and cartilage, but silicon from our food is poorly bioavailable, and refined food contains less silicon.
Sadly, as we age—when we need silicon the most for structure and connective tissue support—it decreases.
How to Choose a Collagen Supplement That Actually Works
Based on our discussion, food-based collagen should be encouraged, but since dietary collagen is not a familiar part of the diet, supplements can supply a more consistent dose and have a few advantages.
When choosing a collagen product, make sure it has at least Types I, II, and III collagen.
Next, make sure it has a source of silicon that is bioavailable. Also, make sure it contains at least 20 grams of collagen peptides.
Finally, understand that it takes time to see tissue changes. Give yourself 90 days to see if it works for you.
Be sure to ask your Wellness Professional / Functional Medicine Practitioner / Clinical Nutritionist about correct supplements for your collagen.