{"id":5379,"date":"2024-06-08T05:20:00","date_gmt":"2024-06-08T05:20:00","guid":{"rendered":"https:\/\/itsmooh.com\/?p=5379"},"modified":"2024-06-08T19:27:31","modified_gmt":"2024-06-08T19:27:31","slug":"food-and-nutrition-should-i-take-collagen","status":"publish","type":"post","link":"https:\/\/itsmooh.com\/food-and-nutrition-should-i-take-collagen\/","title":{"rendered":"Should Women Take Collagen?"},"content":{"rendered":"\n<p class=\"has-drop-cap\">Collagen is a buzzy word in the wellness industry, but you might be wondering, should I take collagen? You&#8217;ve probably heard about people putting it in their smoothies or taking it in a daily pill that promises to give their skin a new glow. With so much hype, it can be difficult to know what\u2019s real.<\/p>\n\n\n\n<p>We\u2019re here to distinguish fact from fiction when it comes to this wellness trend. Read on to learn what collagen is, its health benefits, and how to decide if you should start taking a collagen supplement.\u00a0<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">What Is Collagen?<\/h2>\n\n\n\n<p>\u201cCollagen is the most abundant protein in your body,\u201d says&nbsp;<a href=\"http:\/\/www.fionalawsonnutrition.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fiona Lawson<\/a>, Registered Associate Nutritionist. \u201cIt\u2019s found in your tendons, bone, cartilage, and connective tissue.\u201d<\/p>\n\n\n\n<p><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/23089-collagen\" target=\"_blank\" rel=\"noreferrer noopener\">Collagen<\/a>&nbsp;is also found in organs, blood vessels, and intestinal lining. It\u2019s made up of various amino acids, and your body also needs the proper amount of vitamin C, zinc, copper, and manganese in order for these amino acids to form protein fibrils in a triple helix structure.<\/p>\n\n\n\n<p>Collagen helps to make&nbsp;<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/collagen\/\">tissues<\/a>&nbsp;strong, resilient, and able to withstand stretching. Some of its other&nbsp;<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/collagen\/\" target=\"_blank\" rel=\"noreferrer noopener\">specific roles<\/a>&nbsp;in the body are:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Helping new cells grow by helping fibroblasts form in your dermis (the middle skin layer)&nbsp;<\/li>\n\n\n\n<li>Helping replace dead skin cells<\/li>\n\n\n\n<li>Providing protection for organs<\/li>\n\n\n\n<li>Supporting structure, strength, and elasticity in your skin<\/li>\n\n\n\n<li>Helping your blood to clot<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Different Types of Collagen<\/h2>\n\n\n\n<p>There are over&nbsp;<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/23089-collagen\" target=\"_blank\" rel=\"noreferrer noopener\">25 different collagen types<\/a>&nbsp;that have been identified. Each type is used differently in your body and the molecules are assembled differently.&nbsp;<\/p>\n\n\n\n<p>The&nbsp;<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/23089-collagen\" target=\"_blank\" rel=\"noreferrer noopener\">main five types<\/a>&nbsp;of collagen and their functions are:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Type I, which gives strength and structure to your skin, bones, ligaments, and tendons. It makes up 90% of your body\u2019s collagen.&nbsp;<\/li>\n\n\n\n<li>Type II, which makes up the flexible, elastic cartilage that provides joint support.<\/li>\n\n\n\n<li>Type III is found in your muscles, arteries, and internal organs.&nbsp;<\/li>\n\n\n\n<li>Type IV is found in the layers of your skin.&nbsp;<\/li>\n\n\n\n<li>Type V is found in the corneas of your eyes, the tissue of the placenta, as well as some layers of your skin and hair.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Most\u00a0<a href=\"https:\/\/www.webmd.com\/diet\/collagen-health-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">collagen\u00a0<\/a>supplementation types contain types I, II, and III, in a digestible form of collagen called collagen peptides.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Why do Collagen Levels Decrease?<\/h2>\n\n\n\n<p>As we age, our bodies make\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/23089-collagen\" target=\"_blank\" rel=\"noreferrer noopener\">less collagen<\/a>, existing collagen breaks down more quickly, and the collagen produced is also lower in quality. Though it\u2019s normal for everyone to experience a decrease in collagen production after age 60, women in particular experience a bigger drop in collagen production after menopause. As we age, collagen in the deep skin layers transforms from a\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/collagen\/\" target=\"_blank\" rel=\"noreferrer noopener\">tightly organized network<\/a>\u00a0of fibers to something closer to a disorganized maze.\u00a0<\/p>\n\n\n\n<p>In addition to age, there are other\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/23089-collagen\" target=\"_blank\" rel=\"noreferrer noopener\">risk factors<\/a>\u00a0that can lead to decreasing collagen levels in your body. They include:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li><strong>Smoking:<\/strong>\u00a0Smoking damages collagen and elastin and decreases collagen production, leading to wrinkles and slow wound healing.<\/li>\n\n\n\n<li><strong>Eating excess sugar and refined carbohydrates:<\/strong>\u00a0When sugar attaches to proteins, it forms advanced glycation end products. These molecules damage other proteins and result in collagen becoming weak, dry, and brittle.\u00a0<\/li>\n\n\n\n<li><strong>Exposure to ultraviolet light:\u00a0<\/strong>Spending lots of time in the sun, especially if you\u2019re not wearing sunscreen, reduces your collagen production and causes collagen to break down more quickly.\u00a0<\/li>\n\n\n\n<li><strong>Autoimmune diseases:\u00a0<\/strong>Diseases where your body\u2019s immune system attacks its own tissue can damage collagen. Rheumatoid arthritis, lupus, dermatomyositis, and scleroderma are autoimmune, connective tissue diseases linked to damaging collagen.<\/li>\n\n\n\n<li><strong>Genetic mutations:<\/strong>\u00a0Damaged collagen could be the result of a collagen construction error, leading to conditions like Ehlers-Danlos syndrome and osteogenesis imperfecta.<\/li>\n<\/ul>\n\n\n\n<p>There\u2019s no way to\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/23089-collagen\" target=\"_blank\" rel=\"noreferrer noopener\">measure your body\u2019s amount of collagen<\/a>, but there are signs that could point to decreasing collagen levels. They include:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Wrinkled or sagging skin<\/li>\n\n\n\n<li>Hallowing in and around your eyes and face<\/li>\n\n\n\n<li>Weaker muscles and muscle aches<\/li>\n\n\n\n<li>Less flexible tendons and ligaments<\/li>\n\n\n\n<li>Joint pain or osteoarthritis<\/li>\n\n\n\n<li>Loss of mobility resulting from joint damage or stiffness<\/li>\n\n\n\n<li>Gastrointestinal problems due to thinning of your digestive tract\u2019s lining<\/li>\n\n\n\n<li>Issues with blood flow<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Foods That Contain Collagen<\/h2>\n\n\n\n<p>Collagen is a protein produced by the body, however, there is a&nbsp;<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/collagen\/\" target=\"_blank\" rel=\"noreferrer noopener\">lack of research<\/a>&nbsp;to show that eating collagen directly benefits skin or joint health. Collagen can\u2019t be&nbsp;<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/23089-collagen\" target=\"_blank\" rel=\"noreferrer noopener\">absorbed by your body&nbsp;<\/a>in its whole form; instead, your body breaks down the collagen proteins you eat into amino acids. Because of this, eating a well-balanced diet collagen-rich foods doesn\u2019t necessarily result in higher collagen levels in your body.<\/p>\n\n\n\n<p>That said, you still may choose to eat a healthy diet of collagen-rich foods or foods that provide the raw ingredients that support collagen production, as part of a balanced diet.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/collagen\/\" target=\"_blank\" rel=\"noreferrer noopener\">Collagen-rich foods<\/a>&nbsp;include:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Tough cuts of meat full of connective tissue like pot roast, brisket, and chuck steak\u00a0<\/li>\n\n\n\n<li>The skin of fresh and saltwater fish<\/li>\n\n\n\n<li>Bone broth, a broth made by simmering animal bones in water and a small amount of vinegar (to help dissolve the bone and release collagen and minerals)<\/li>\n\n\n\n<li>Gelatin, a form of collagen made by boiling animal bones, cartilage, and skin for several hours and then allowing the liquid to cool and set<\/li>\n<\/ul>\n\n\n\n<p>Some of the amino acids, vitamins, and minerals that\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/23089-collagen\" target=\"_blank\" rel=\"noreferrer noopener\">support collagen production<\/a>\u00a0include:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li><strong>Vitamin C:<\/strong>\u00a0found in oranges, strawberries, bell peppers, broccoli, Brussels sprouts, and potatoes<\/li>\n\n\n\n<li><strong>Proline:<\/strong>\u00a0Found in mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites, and meat<\/li>\n\n\n\n<li><strong>Glycine:\u00a0<\/strong>Found in red meats, turkey, chicken and pork skin, peanuts, and granola<\/li>\n\n\n\n<li><strong>Copper:<\/strong>\u00a0Found in liver, lobster, oysters, shiitake mushrooms, nuts and seeds, leafy greens, tofu, and dark chocolate<\/li>\n\n\n\n<li><strong>Zinc:\u00a0<\/strong>Found in oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains, and milk products<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Potential Benefits of Taking Collagen For Women<\/h2>\n\n\n\n<p>As the most abundant protein produced by the body, collagen is essential to our well-being. But does taking a collagen supplement, in the form of a capsule, liquid, powder, or gummy, provide real health benefits? The results are mixed, and more research is needed to provide a definitive answer.<\/p>\n\n\n\n<p>\u201cCollagen research is contentious because collagen manufacturers fund a lot of it! But anecdotally, a lot of people swear by it,\u201d says Lawson.<\/p>\n\n\n\n<p>So while it\u2019s helpful to go in with tempered expectations, you may want to give collagen a try to see what it does for you personally. Some of the benefits you might experience include:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li><strong>Bone health:<\/strong>\u00a0As we age, our bones get weaker and more brittle, and collagen supplements could aid in slowing this process.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5793325\/\" target=\"_blank\" rel=\"noreferrer noopener\">One study<\/a>\u00a0linked taking collagen with greater bone density in postmenopausal women, making stronger bones.<\/li>\n\n\n\n<li><strong>Skin hydration and elasticity:<\/strong>\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6835901\/\" target=\"_blank\" rel=\"noreferrer noopener\">Some research<\/a>\u00a0shows collagen supplements lead to improved skin hydration, elasticity, roughness, and density in women ages 35 and older.\u00a0<a href=\"https:\/\/itsmooh.com\/self-care-mom-skin-changes-after-40\/\">Learn more about how your skin changes as you age here.<\/a><\/li>\n\n\n\n<li><strong>Thicker hair:<\/strong>\u00a0It\u2019s common for women to experience hair loss or thinning as they age. In\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3509882\/\" target=\"_blank\" rel=\"noreferrer noopener\">one study<\/a>, women with thinning hair perceived improvements in their hair thickness and scalp coverage after taking collagen for 90 days, and shinier hair after 180 days.\u00a0<\/li>\n\n\n\n<li><strong>Stronger, healthier nails:<\/strong>\u00a0Some people take collagen to combat \u201cbrittle nail syndrome\u201d, or nails that exhibit surface roughness, raggedness, and peeling. After taking collagen for 24 weeks, women in\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28786550\/\" target=\"_blank\" rel=\"noreferrer noopener\">one study<\/a>\u00a0experienced increased nail growth, along with a decrease in the frequency of broken nails.<\/li>\n\n\n\n<li><strong>Reduced osteoarthritis symptoms:<\/strong>\u00a0One\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30368550\/#:~:text=Conclusion%3A%20The%20results%20of%20this,WOMAC%20index%20and%20VAS%20score.\" target=\"_blank\" rel=\"noreferrer noopener\">meta-analysis<\/a>\u00a0found that collagen was effective in improving people\u2019s osteoarthritis symptoms, particularly stiffness.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Should I Take Collagen?<\/h2>\n\n\n\n<p>The U.S. Food and Drug Administration (FDA) does not&nbsp;<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/23089-collagen\" target=\"_blank\" rel=\"noreferrer noopener\">regulate supplements<\/a>, such as collagen, the way they do with medications. Because of this, the research that exists is mostly funded by the supplement industry. That doesn\u2019t mean collagen intake doesn\u2019t work, but you might have to try it for yourself to find out if it can deliver the effects you\u2019re hoping for.<\/p>\n\n\n\n<p>\u201cIf you want to try it, commit to taking it for at least three months before judging if it works for you,\u201d says Lawson.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Different Types of Collagen Supplements<\/h2>\n\n\n\n<p id=\"isPasted\">Collagen supplements come in various forms, each offering unique benefits and catering to different preferences and needs. Here are the most common types of collagen supplements:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Collagen Powder<\/li>\n\n\n\n<li>Collagen Capsules and Tablets<\/li>\n\n\n\n<li>Collagen Liquid<\/li>\n\n\n\n<li>Collagen Gummies<\/li>\n\n\n\n<li>Collagen-Infused Foods and Beverages<\/li>\n\n\n\n<li>Marine Collagen<\/li>\n\n\n\n<li>Collagen Creams and Topicals<\/li>\n\n\n\n<li>Vegan\/Plant-Based Collagen Boosters<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How to Choose a Collagen Supplement<\/h2>\n\n\n\n<p>As long as you buy your supplements from a reputable source and consult your doctor before starting to take them, collagen is low-risk.&nbsp;<a href=\"https:\/\/www.webmd.com\/diet\/collagen-health-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">Side effects<\/a>&nbsp;are rare\u2014though if you\u2019re pregnant or breastfeeding, it\u2019s probably a good idea to wait, as there\u2019s not enough research to conclude if they\u2019re safe to take during this time.<\/p>\n\n\n\n<p>When it comes to selecting a collagen supplement, Lawson says, \u201cLook for type 1 collagen peptides, also known as type 1 hydrolyzed collagen. Your skin mainly contains type 1, and research shows that peptide form is easier for your body to absorb and use. The research-backed dose is 2.5\u20135g daily.\u201d<\/p>\n\n\n\n<p>Finally, while you might want to take collagen to address a specific issue, like your hair, skin, or nails, be wary of products that promise to work their magic on one body part specifically. Once you take collagen, your\u00a0<a href=\"https:\/\/www.webmd.com\/diet\/collagen-health-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">digestive system<\/a>\u00a0breaks it down into amino acids, which then forms new proteins that your body uses however they need. Because of this, collagen supplements can\u2019t target benefits to particular areas of your body, no matter what their marketing says.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How to Take Collagen Supplements<\/h2>\n\n\n\n<p id=\"isPasted\">Taking collagen supplements can be a versatile and enjoyable part of your daily routine. Collagen can be taken on an empty stomach and can also be taken any time of day, so it&#8217;s great for putting in drinks, but there are plenty of other options. Here are different ways to incorporate collagen powder into your diet:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. In Beverages<\/h3>\n\n\n\n<ul>\n<li><strong>Water:<\/strong>\u00a0Mix a scoop of collagen powder into a glass of water until fully dissolved.<\/li>\n\n\n\n<li><strong>Smoothies:<\/strong>\u00a0Blend collagen powder into your morning smoothie for a protein boost.<\/li>\n\n\n\n<li><strong>Coffee or Tea:<\/strong>\u00a0Stir collagen powder into your morning coffee or tea; it dissolves well and is tasteless.<\/li>\n\n\n\n<li><strong>Juices:\u00a0<\/strong>Add collagen to your favorite juice for a nutrient-packed drink.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. In Food<\/h3>\n\n\n\n<ul>\n<li><strong>Oatmeal or Cereal:<\/strong>\u00a0Mix collagen powder into your oatmeal or cereal for a healthy start to your day.<\/li>\n\n\n\n<li><strong>Yogurt:<\/strong>\u00a0Stir collagen powder into your yogurt for a protein-enriched snack.<\/li>\n\n\n\n<li><strong>Soups and Broths:<\/strong>\u00a0Add collagen powder to soups and broths; it dissolves easily and adds extra nutrition.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. In Baking and Cooking<\/h3>\n\n\n\n<ul>\n<li><strong>Baked Goods:\u00a0<\/strong>Incorporate collagen powder into recipes for cookies, muffins, or bread.<\/li>\n\n\n\n<li><strong>Pancakes and Waffles:<\/strong>\u00a0Mix collagen powder into your pancake or waffle batter for a protein boost.<\/li>\n\n\n\n<li><strong>Energy Balls:<\/strong>\u00a0Add collagen powder to homemade energy balls or protein bars.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. With Other Supplements<\/h3>\n\n\n\n<ul>\n<li><strong>Protein Shakes:\u00a0<\/strong>Combine collagen powder with your regular protein shake for additional benefits.<\/li>\n\n\n\n<li><strong>Supplement Blends:<\/strong>\u00a0Mix collagen powder with other supplement powders like greens, fiber, or probiotics.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Creative Recipes<\/h3>\n\n\n\n<ul>\n<li>Collagen-Infused Drinks: Make collagen-infused drinks like matcha lattes, golden milk, or hot cocoa.<\/li>\n\n\n\n<li>Salad Dressings: Blend collagen powder into homemade salad dressings for an extra nutritional punch.<\/li>\n\n\n\n<li>Ice Cream or Sorbet: Stir collagen powder into homemade or store-bought ice cream or sorbet.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Final Takeaways<\/h2>\n\n\n\n<p>As a low-risk supplement, there\u2019s little harm in giving collagen products a try if you\u2019re curious, as long as your healthcare provider gives the OK, especially if you have any existing health conditions. After taking them regularly for a few months, you\u2019ll have a better sense of whether they deliver the impact you\u2019re hoping for in your skin, hair, nails, or joints. Hopefully, you&#8217;ll see positive effects. But whether you choose to take a collagen supplement or not, remember to protect your body\u2019s existing collagen by leading a healthy lifestyle and wearing lots of sunscreen during sun exposure!&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collagen is a buzzy word in the wellness industry, but you might be wondering, should I take collagen? You&#8217;ve probably heard about people putting it in their smoothies or taking it in a daily pill that promises to give their skin a new glow. With so much hype, it can be difficult to know what\u2019s real. We\u2019re here to distinguish fact from fiction when it comes to this wellness trend. Read on to learn what collagen is, its health benefits, and how to decide if you should start taking a collagen supplement.\u00a0 What Is Collagen? \u201cCollagen is the most abundant protein in your body,\u201d says&nbsp;Fiona Lawson, Registered Associate Nutritionist. \u201cIt\u2019s found in your tendons, bone, cartilage, and connective tissue.\u201d Collagen&nbsp;is also found in organs, blood vessels, and intestinal lining. It\u2019s made up of various amino acids, and your body also needs the proper amount of vitamin C, zinc, copper, and manganese in order for these amino acids to form protein fibrils in a triple helix structure. Collagen helps to make&nbsp;tissues&nbsp;strong, resilient, and able to withstand stretching. Some of its other&nbsp;specific roles&nbsp;in the body are: Different Types of Collagen There are over&nbsp;25 different collagen types&nbsp;that have been identified. Each type is used differently in your body and the molecules are assembled differently.&nbsp; The&nbsp;main five types&nbsp;of collagen and their functions are: Most\u00a0collagen\u00a0supplementation types contain types I, II, and III, in a digestible form of collagen called collagen peptides. Why do Collagen Levels Decrease? As we age, our bodies make\u00a0less collagen, existing collagen breaks down more quickly, and the collagen produced is also lower in quality. Though it\u2019s normal for everyone to experience a decrease in collagen production after age 60, women in particular experience a bigger drop in collagen production after menopause. As we age, collagen in the deep skin layers transforms from a\u00a0tightly organized network\u00a0of fibers to something closer to a disorganized maze.\u00a0 In addition to age, there are other\u00a0risk factors\u00a0that can lead to decreasing collagen levels in your body. They include: There\u2019s no way to\u00a0measure your body\u2019s amount of collagen, but there are signs that could point to decreasing collagen levels. They include: Foods That Contain Collagen Collagen is a protein produced by the body, however, there is a&nbsp;lack of research&nbsp;to show that eating collagen directly benefits skin or joint health. Collagen can\u2019t be&nbsp;absorbed by your body&nbsp;in its whole form; instead, your body breaks down the collagen proteins you eat into amino acids. Because of this, eating a well-balanced diet collagen-rich foods doesn\u2019t necessarily result in higher collagen levels in your body. That said, you still may choose to eat a healthy diet of collagen-rich foods or foods that provide the raw ingredients that support collagen production, as part of a balanced diet. Collagen-rich foods&nbsp;include: Some of the amino acids, vitamins, and minerals that\u00a0support collagen production\u00a0include: Potential Benefits of Taking Collagen For Women As the most abundant protein produced by the body, collagen is essential to our well-being. But does taking a collagen supplement, in the form of a capsule, liquid, powder, or gummy, provide real health benefits? The results are mixed, and more research is needed to provide a definitive answer. \u201cCollagen research is contentious because collagen manufacturers fund a lot of it! But anecdotally, a lot of people swear by it,\u201d says Lawson. So while it\u2019s helpful to go in with tempered expectations, you may want to give collagen a try to see what it does for you personally. Some of the benefits you might experience include: Should I Take Collagen? The U.S. Food and Drug Administration (FDA) does not&nbsp;regulate supplements, such as collagen, the way they do with medications. Because of this, the research that exists is mostly funded by the supplement industry. That doesn\u2019t mean collagen intake doesn\u2019t work, but you might have to try it for yourself to find out if it can deliver the effects you\u2019re hoping for. \u201cIf you want to try it, commit to taking it for at least three months before judging if it works for you,\u201d says Lawson. Different Types of Collagen Supplements Collagen supplements come in various forms, each offering unique benefits and catering to different preferences and needs. Here are the most common types of collagen supplements: How to Choose a Collagen Supplement As long as you buy your supplements from a reputable source and consult your doctor before starting to take them, collagen is low-risk.&nbsp;Side effects&nbsp;are rare\u2014though if you\u2019re pregnant or breastfeeding, it\u2019s probably a good idea to wait, as there\u2019s not enough research to conclude if they\u2019re safe to take during this time. When it comes to selecting a collagen supplement, Lawson says, \u201cLook for type 1 collagen peptides, also known as type 1 hydrolyzed collagen. Your skin mainly contains type 1, and research shows that peptide form is easier for your body to absorb and use. The research-backed dose is 2.5\u20135g daily.\u201d Finally, while you might want to take collagen to address a specific issue, like your hair, skin, or nails, be wary of products that promise to work their magic on one body part specifically. Once you take collagen, your\u00a0digestive system\u00a0breaks it down into amino acids, which then forms new proteins that your body uses however they need. Because of this, collagen supplements can\u2019t target benefits to particular areas of your body, no matter what their marketing says. How to Take Collagen Supplements Taking collagen supplements can be a versatile and enjoyable part of your daily routine. Collagen can be taken on an empty stomach and can also be taken any time of day, so it&#8217;s great for putting in drinks, but there are plenty of other options. Here are different ways to incorporate collagen powder into your diet: 1. In Beverages 2. In Food 3. In Baking and Cooking 4. With Other Supplements 5. Creative Recipes Final Takeaways As a low-risk supplement, there\u2019s little harm in giving collagen products a try if you\u2019re curious, as long as your healthcare provider gives the OK, especially if you have any existing health conditions. After<\/p>\n","protected":false},"author":4,"featured_media":5380,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[941,939,938,573,937,940],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Should I Take Collagen? 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