What is collagen?
Our body makes collagen when we eat protein rich food. It adds structure to our skin, muscles, bone and intestinal lining, as well as playing a role in blood clotting and protecting organs. As we get older, our ability to make collagen diminishes. This contributes to wrinkles, aching joints, and digestive problems. Everyone experiences a decline in collagen when they age, and your risk of decreased levels are higher if you smoke, have an autoimmune disease or eat a lot of refined sugar. After menopause, the reduction in collagen levels is even greater.
There are 28 types of collagen. Different types of collagen come from different sources and play different roles in the body. The five main types of collagen are as follows.
- Type I – makes up 90% of your body’s collagen and provides structure in skin, bones, tendons and ligaments.
- Type II – provides joint support.
- Type III – is found in muscles, arteries and organs.
- Type IV – is found in the layers of your skin.
- Type V – is found in the cornea of your eyes, skin, hair and placenta tissue.
What can I do to increase collagen levels without taking a supplement?
Eating a healthy diet such as the Mediterranean diet and avoiding sunburn will help maintain healthy collagen levels.
For vegetarians and vegans, the advice is to eat plenty of leafy greens, as well as foods that contain vitamin c (citrus fruit) and zinc (nuts seeds, tofu, mushrooms, oatmeal) to give the body what it needs to make collagen.
What if I want to take a collagen supplement?
Not all collagen supplements are equal, so if you decide to supplement, check the ingredients list. The fewer the ingredients, the better and take note of artificial sweeteners, unnecessary additives and fillers.
Check for allergens, as supplements come from a variety of sources, including beef, chicken, fish and algae. Vegetarians and vegans should be aware that collagen supplements are generally not vegetarian friendly. In fact, collagen supplements that are labelled vegetarian are often nutrients that support the body to build collagen, rather than collagen itself.
Different collagen supplements will contain different types of collagen (see types listed above), which in turn are better for different complaints. For example, bovine (cow) collagen will be better for your skin and hair, while marine collagen may help joint issues. Think about the issues you are trying to address and choose accordingly.
Due to the ingredients in collagen supplements, ethical sourcing must also be considered. Has the collagen been derived from ethically raised animals, or sustainable marine sources?
Ensure you are buying from a trusted brand. The product should have been tested by a third-party and the results available to view.
So if I’m perimenopausal or menopausal, should I be taking a collagen supplement?
A collagen supplement could be useful to help relieve perimenopausal or menopausal symptoms. However, before taking a collagen supplement, you should discuss the possibility of interactions with other medicines, or adverse reactions with your GP first.
Do you take a collagen supplement? How does it work for you? Let us know in the comments.
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