All about Collagen and Collagen Supplements.

Collagen. What is it? What are the benefits? I am over 50; should I use it? How to choose your collagen supplement. Some key ymptoms of low collagen.

COLLAGEN

Collagen is the most abundant protein in the body, accounting for around 30% of your body's protein. It provides strength and structure in your skin, bones, tendons, and tissues.

Endogenous collagen is natural collagen that the body synthesizes. Exogenous collagen is synthetic, i.e., from external sources.

Old Bull Health Podcast on Collagen. Listen here or on any major podcast platform:

Do I need collagen?

Yes, for many reasons. It helps give your skin structure, strength, and elasticity and helps prevent sagging.

It is also a building block for bones, helps protect organs, and helps blood clot. It is also a building block for muscles, tendons, and ligaments.

What happens if I don't have enough?

Symptoms of collagen deficiency can include:

• Wrinkles, sagging skin, loss of elasticity
• Joint pain or stiffness
• Muscle aches, slower recovery
• Reduced bone density
• Gastrointestinal issues from thinning of tract lining
• Problems with blood flow.

But before you panic, read this.

Most deficiencies are found in the elderly, with joint pain being the leading symptom. However, deficiencies can occur in people of all ages who live poor lifestyles and lack awareness. Measuring collagen levels is also not easy (see below), so while the above may be on the high end of deficiency, there are many levels between deficient and optimal. 

Did you know? We lose collagen.

Various factors can contribute to the loss or lower collagen levels, including:

• Aging
• Oxidative stress
• Sun exposure - ultraviolet rays
• Low levels of vitamin C
• Hormonal changes
• Sugar and carbs are detrimental to production.

But the 3 key reasons are:

Age-related loss.

We start to lose collagen in the mid to late twenties and early thirties.

At around forty, we have lost approximately 24% of our collagen.

By the time you reach eighty, you've lost around 68% of the collagen you had when you were twenty (1). So, on average, we lose 1% of our collagen a year once it begins to decline, and this loss is fuelled by poor lifestyle choices.

The catch is, however, that there is no easy way to measure collagen levels in the body.

Do I have enough collagen?

You can't measure it, but the following are some of the signs of potentially low collagen:

• Wrinkles and skin - Thickness, elasticity, hydration, and connective tissue. Type I collagen. 
• Stiff ligaments and connections weaken.
• Joint pain - Stiff, inflamed, and painful. Type II collagen.
• Muscle weakness. Muscles shrink. 
• Dull skin
• Bone health. Collagen makes up 1/3 of total bone mass and provides flexibility and strength.
• Cellulite. Fat gains easier access to the skin.
• Hallowed cheeks and eyes.
• Blood pressure from circulatory problems
• Brittle hair and nails. Collagen contains proline, which is a key component of keratin.
• Weight loss and appetite control. Collagen can increase satiety. 

Can I prevent collagen loss?

Try do, or reduce the following:

• Eat more fruit & vegetables, or the famous "balanced diet." Avoid sugar, artificial preservatives, and nutrient deficiencies.
• Reduce stress and get enough sleep. Increased cortisol causes inflammation, which activates enzymes in the skin that break down collagen.
• Avoid vitamin C and Zinc deficiencies.
• Alcohol drives inflammation, depletes vitamin C, and inhibits the absorption of Zinc. Try reducing or avoiding.
• Try to avoid poor lifestyle choices, like smoking and processed (junk) foods.
• UV exposure. Penetrates the skin and breaks down collagen. Protect your skin from the sun.
• Supplements. Consider using a supplement (Collagen, vitamin, Zinc, and antioxidant)

5 Ways to help prevent collagen loss.

Where does collagen come from?

1. Sources of collagen:

• Bone broth
• Supplements
• Tough cuts of meat.

2. Supporting collagen production in the body:

• Vitamin C-rich foods
• Leafy greens (Increases pre-cursor to production)
• Cashews
• Dairy (indirectly support production)
• Garlic

3. Collagen supplements:

• Marine collagen is a type of collagen protein extracted from the connective tissues of fish.
• Bovine collagen is sourced from connective tissue, bones, cartilage, and hides of cows.
• Porcine collagen is sourced from pigs, primarily their skin and bones. Also called pig or pork collagen.

Types of collagen.

But wait, there are also different collagen types.

Yes, type I, II, and II.

Type I is the most abundant protein in all vertebrates. It assembles into fibres that form the matrix, so to speak of bone, skin, tendons, blood vessel walls, and other connective tissues. Generally, around 90% of your body's collagen. (2)

Type II collagen is found in elastic cartilage, which provides joint support. (3)

Type III collagen is found in muscles, arteries, and organs. Important for the maintenance of normal physiological functions of skin and cardiovascular system in adult life.

In summary.

If you exercise and are getting a little older, you might want to focus on having healthy levels for the reasons above.

Improved bone mineral density in a trial of 131 women, of which 102 completed the study and showed a favourable shift in bone markers (4a).

Collagen contributes to 65-80% of the dry weight of tendons, with collagen cross-links aiding the tendon structure to endure resistance from high-impact stresses and forces.

 Tendon health and mitigating potential injury risk from exercise.

The conclusion reached was that 5 - 15 g of collagen per day helped with joint pain and functionality. Exercise and vitamin C aided collagen synthesis and improved muscle recovery. (4b)

Skin health. Between 2.5 g and 10 g can help with skin aging, improving elasticity and hydration with no adverse effects.

In a study of 1,125 participants between the ages of 20 and 70 years, there were favourable results with collagen supplementation over placebo in terms of skin hydration, elasticity, and wrinkles. 90 days of supplementation delivered these results. (5)

So why wouldn't you take it?

Because many medical professionals say there is insufficient evidence to support any benefit from supplements, there are not enough trials, too many other things that could have played a part, etc.

It is not cheap. So the advice is typically to just eat a balanced diet.

Bottom line.

Your body makes it; If you have sufficient vitamin C, D, Glycine, and Zinc and a healthy, balanced diet. Combining this with exercise, you can try to minimize collagen and bone loss as you age. However, as the evidence shows, collagen declines as we age. We are clearly only sometimes doing all these things or doing them right.

Choosing a collagen.

Collagen comes in many shapes, sizes, and prices and from various sources. Consider the five following attributes before diving in:

1. Purity and quality. Where is it made, and what is it made from?
2. Source (Marine, Bovine or Porcine (Pig))
3. Form (Powder, liquid, or capsule)
4. What other ingredients are added? (vitamins or fillers), which can reduce the total collagen serve.
5. Serving size. Usually, 5 - 10 g of collagen per serve. 

Do we use it?

Yes, we do. 

Disclaimer: The information provided by Old Bull Health in this article is for informational purposes and should not replace professional medical advice. Our content is not intended to be medical advice, diagnosis, or treatment, and thus reliance should not be placed on it. If you are using a supplement make sure you read the label and follow the directions for use.