Collagen


Your Wellness Lifestyle Starts Here

Collagen-we are hearing about it a lot and it seems to be popping up in a lot of products, with marketers telling us how much we need it. So, what is it, how does our body make it, and do we need to supplement? Can we get heathier skin, nails and more by consuming collagen peptides?  Let's take a look at what the research and the science say.

What Is Collagen?

Collagen is a group of “hard, insoluble, fibrous” proteins that give structure to connective tissue and constitute about one-third of your body’s protein. Over two dozen types of collagen have been identified; these are the three most prominent types:
  • Type I, found in the skin, tendons, teeth, internal organs, and bones
  • Type II, found in the eyes and cartilage
  • Type III, found in the skin, muscles, bone marrow, lymphoid tissue, and blood vessels
Ligaments, hair, and protective membranes around organs also contain collagen.
The body forms collagen from amino acids, mainly proline, glycine, lysine, and hydroxyproline, and other nutrients, including vitamin C, zinc, copper, and manganese.

Are There Scientifically Proven Benefits to Consuming Collagen?

Some research suggests that collagen supplements confer benefits:
  • improved skin health and appearance, including better elasticity, increased hydration, and fewer wrinkles[1][2]
  • less joint pain and stiffness for osteoarthritis patients[3]
  • faster wound healing[4]
  • increased muscle mass when paired with resistance training[5]
  • increased bone mineral density[6]
However, not all studies have found similar benefits, and many (if not most) of the studies that report benefits are funded by companies selling collagen supplements. It’s also not uncommon for studies like these to include additional supplements that muddle the results. For example, in one of the studies on skin referenced above, the treatment group received a blend of collagen peptides, acerola fruit extract, vitamin C, zinc, vitamin E, and biotin.[1] The placebo, however, contained no nutrients. How are we supposed to know the extent to which the collagen supported the observed outcomes, if it did at all?
As reported in a 2022 systematic review, several studies have also reported adverse effects and low efficacy compared to routine treatments.[7] They conclude, “risk of bias assessment showed that most of the studies had poor quality. Further studies are needed to reach a final decision.”
Because the body breaks collagen down into its constituents, including amino acids, it’s also unclear whether the apparent benefits of collagen supplements come from the collagen as a whole or merely from its amino acid components, which can be obtained more effectively from whole foods.

Another thing you may have seen is collagen boosters, which are supplements containing the building blocks your body uses to produce collagen. Putting aside the obvious fact that you can get all the necessary building blocks from whole foods, these collagen boosters are not without their risks. Like all supplements in the US, they are barely regulated by the FDA. They may not contain the amounts and types of nutrients listed on their labels; they may be contaminated with heavy metals and other environmental toxins; and because toxins accumulate higher up the food chain, animal-derived collagen peptides may have even more toxins than the average supplement.

How Can I Increase Collagen Production Naturally?

Eating foods containing the amino acids and nutrients from which collagen is formed provides your body with the raw materials for making more collagen without supplements. You can find these raw materials in whole plant foods: legumes, nuts, seeds, fruits, vegetables, and whole grains.
Most likely, you do not need to concern yourself about collagen production if you take the following steps:
  • Consume enough protein for your activity level (this will not be a challenge if you get enough calories).
  • Eat leafy greens and other colorful fruits and vegetables for plenty of vitamins and minerals.
  • Add hemp and pumpkin seeds, cashews, and other high-zinc nuts and seeds to your meals.
  • Enjoy plenty of beans, root vegetables, and whole soy products in your diet to increase your intake of hyaluronic acid, a component of the collagen in the skin.
Additionally, you can preserve the collagen you already have by avoiding unhealthy lifestyle choices and non-whole plant-based foods, including oils, that increase free radical production or inflammation. Avoid excessive UV exposure and don’t smoke.
If you follow these recommendations and eat a wide variety of whole plant foods, your body should produce all the collagen it needs without any of the risks associated with collagen supplements. If you have an underlying condition affecting your collagen production, speak to a qualified physician to address the root cause.

References:
Theresa Houghton, Center for Nutrition Studies
  1. Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019;11(10):2494. Published 2019 Oct 17. doi:10.3390/nu11102494
  2. de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021;60(12):1449-1461. doi:10.1111/ijd.15518
  3. Lugo JP, Saiyed ZM, Lane NE. Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Nutr J. 2016;15:14. Published 2016 Jan 29. doi:10.1186/s12937-016-0130-8
  4. Bagheri Miyab K, Alipoor E, Vaghardoost R, et al. The effect of a hydrolyzed collagen-based supplement on wound healing in patients with burn: A randomized double-blind pilot clinical trial. Burns. 2020;46(1):156-163. doi:10.1016/j.burns.2019.02.015
  5. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810
  6. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018;10(1):97. Published 2018 Jan 16. doi:10.3390/nu10010097
  7. Jabbari M, Barati M, Khodaei M, et al. Is collagen supplementation friend or foe in rheumatoid arthritis and osteoarthritis? A comprehensive systematic review. Int J Rheum Dis. 2022;25(9):973-981. doi:10.1111/1756-185X.14382
  8. Reisdorf A. Here’s what you need to know about vegan collagen. Healthline. Updated March 8, 2019. https://www.healthline.com/health/food-nutrition/vegan-collagen






What the Healthcare?

By now you have all heard of the murder of the CEO of United Health Group. The rumors speculated that the shooter's mother was turned down for certain medical needs. Neither the shooter nor his mother had coverage with this company. The truth is that the shooter targeted UHG because they are the largest "healthcare" insurance company in the U.S. The shooter alleges in his "manifesto" that they represent corporate greed, and the CEO was targeted as a symbolic takedown. 

I use the term "healthcare" for insurance companies loosely. I call it sick care. Granted, who loves medical insurance companies? Look what a behemoth they have become and who can afford them? How did it get this way? How did insurance companies and pharmaceutical companies take over "healthcare". Fixing this will take a lot of time but we cannot put our hopes on anyone to fix it with a magic wand. We need to be proactive regarding our health. 

 Today’s healthcare system is not about health. It’s about selling a never-ending series of tests, drugs, and procedures to people. “Alternative health” is about selling different tests, supplements, and procedures to people. In order to maximize sales, tests and treatments need to be marketed to the general population, with no consideration about whether or not most people are actually candidates for or can benefit from the services promoted.

Advertising helps to promote all of these ideas. Insurance companies send reminders about “regular checkups.” Billboards in airports promote the idea that testing for a growing list of cancers saves lives. Television ads tell consumers that every negative emotion people experience, however normal or fleeting, is a diagnosable condition and drugs are available to treat it. Symptoms like frequent urination, pain, constipation – these are all things that require intervention by highly skilled physicians who can treat them with drugs.

Being sucked into the medical mill is how the medical establishment generates business, and most important, repeat business. Once taught that every symptom requires intervention, every abnormal biomarker is a sign of disease, and anything even a little unusual means a specialist should get involved, the now "well-trained" consumer comes back again and again. This consumer is hyper-focused on every small sign or symptom, convinced that it is an indication that treatment is needed. Also, the consumer is taught to be grateful that various “conditions” have been successfully diagnosed and treated (NSAIDS or COX-II inhibitors have stopped the pain, SSRI’s have relieved the negative emotions, hormone therapy has stopped the hot flashes, PSA testing or mammography has diagnosed “cancer” early, etc.). Of course, this leads to even more tests and treatments. The main reason that cancer screening remains a booming business is not because it “saves lives,” but rather due to economics. It is estimated that the screening business generates $80 billion dollars in sales annually in the U.S, and screening is the best way to recruit patients for the cancer treatment industry which generates hundreds of billions of dollars for medical centers annually.

The insanity is that while this goes on, the patient usually experiences visible declining health. Over 70% of Americans are overweight or obese. Most are sedentary. Most eat a terrible diet. They don’t look good and they certainly do not feel good overall. And during the never-ending interactions with doctors, there is almost no discussion about these issues, or their cause. Americans are seeing more doctors for more tests and treatments than ever before, while they get sicker. Both doctors and patients seem to be oblivious to the irony of the situation.

The medical establishment knows that humans do not like to experience discomfort, which is why their marketing campaigns work. They promote the idea that people can avoid the hard work of taking care of themselves by signing up for tests and treatments instead. Medical care essentially makes consumers passive participants in their own lives. While it’s a bad idea, it’s an enticing idea, and one that can be difficult to resist. Hence, many people become “addicted” to medical care and can have difficulty “withdrawing” from the hyper-focused, quick-fix mentality. 

I’m not suggesting that people avoid all interactions with doctors or healthcare. If I had a pain in my side that did not resolve in the next few days, I’d have it checked out. This is common sense. But aside from the obvious need for care from time to time, gain some confidence in your body’s ability to achieve health. And gain some resilience for dealing with discomfort. It’s part of life. And it’s certainly part of healing.

What else can we do? What commitments can you make to yourself in 2025 besides the obligatory resolutions like "losing weight" or "getting healthy"? Neither of those have a specific plan of action to accomplish the resolution.

For starters, become an Informed Consumer. Learn how to filter information regarding your health. Learn what the risks and benefits are of any medical intervention suggested by your doctor. 

Stating that you are going to lose weight and get healthy without a strategy leads to failure. Our objective is to help you learn how to remain or to become a healthy person. Optimal health is achieved and maintained when people practice proactive and intentional health care.

We remain committed in 2025 to helping you learn the tools to achieve optimal health and to stay out of the medical mill.



Liz Fattore
Licensed Food Over Medicine Instructor
Wellness Forum Health 



Resources: Wellness Forum Health



 
Read Older Posts