Recently, my 81-year-old mom, Kay, asked me an intriguing question, "Is it too late for me to take collagen?" It inspired me to make it the focus of a blog post, as I frequently discuss collagen with clients in my role as a Nutrition Certified Esthetician (NCE). Collagen is often referred to as the "glue" of our bodies, and rightly so. This essential protein provides numerous benefits that support our health and appearance. As we grow older, our natural collagen production decreases, potentially leading to wrinkles, joint discomfort, and other typical signs of aging. If you're wondering, "Is it too late to start taking collagen?" or "When should I begin using collagen?" you've come to the right place. This article delves into the significance of collagen, the optimal times to incorporate it into your routine, and advice on selecting the most suitable type for you.
Uncover the Benefits of Collagen to Learn What It Does for Me
Collagen is a protein that makes up about 30% of the body's total protein content. It can be found in your skin, bones, muscles, tendons, and ligaments. Think of collagen as the framework that helps keep your body strong and flexible.
As we age, collagen production declines by about 1% each year after we turn 20. This reduction often leads to dry skin, sagging, and joint aches. Adding collagen to your diet can help counter these effects and improve your overall well-being.
For example, a study published in the journal Nutrients found that participants who took collagen supplements for 8 weeks experienced 20% higher skin hydration and 30% less skin roughness compared to a placebo group. This shows how effective collagen can be for skin health.
When is it a Good Time to Add Collagen to My Diet?
The best time to uncover benefits of collagen in your diet is now! While it's never "too late" to reap the benefits, earlier intervention can lead to better results. Consider taking collagen during these key moments in life:
In Your Twenties: Since collagen production begins to decline in your twenties, starting a supplement now can help maintain skin elasticity and reduce future aging signs.
During Pregnancy: Pregnant women often face skin changes. Collagen supports skin elasticity and hydration, which can be particularly beneficial during this time.
In Your Thirties and Forties: Many people notice skin and joint changes during these decades. Adding collagen can help mitigate these changes, making a difference in how you feel and look.
Active Lifestyle: If you exercise regularly, collagen can assist with muscle recovery and joint support, helping you stay active longer without discomfort.
Personal Health Concerns: For those experiencing skin issues or joint pain, collagen can provide much-needed relief and support.
What Types of Collagen are Good?
Understanding the types of collagen supplements available is essential for maximizing their benefits:
Type I Collagen: Primarily found in skin, bones, and tendons, this type enhances skin elasticity, reduces wrinkles, and boosts overall skin health.
Type II Collagen: This type is mostly found in cartilage and is excellent for joint health, especially for those dealing with arthritis or joint pain.
Type III Collagen: Alongside Type I, it helps support the structure of skin and organs, promoting elasticity and youthfulness.
Hydrolyzed Collagen: This form is pre-digested for easier absorption. It can provide benefits to skin, hair, nails, and joints.
Marine Collagen: Sourced from fish, this type is recognized for its high absorption rate and effectiveness in promoting healthy skin.
Knowing which type of collagen aligns with your health goals can significantly enhance its benefits.
What Happens When You Start Taking Collagen?
When you start incorporating collagen into your diet, you'll likely notice benefits in a short period. Many users report improvements in skin hydration and elasticity within just a few weeks. For instance, a survey showed that about 75% of participants reported feeling improvements in joint pain after 12 weeks of collagen supplementation.
Moreover, research indicates that collagen may stimulate the production of new collagen, leading to healthier joints and skin. It can also improve gut health by strengthening the gut lining, making it helpful for digestion.
The versatility of collagen makes it easy to use. You can mix it into smoothies, coffees, or baked goods, making it simple to include in your daily routine.
Collagen Dosage and Sources
For optimal benefits, studies recommend a daily collagen intake ranging from 2.5 to 15 grams, depending on what you're aiming for. If your focus is on skin benefits, a lower dose may be sufficient. For joint health, consider aiming for the higher end of that range.
Natural sources of collagen include bone broth, chicken skin, and fish. However, supplements provide a convenient way to ensure you're meeting your collagen needs easily.
What My Colleagues Are Saying
Registered Dietitian, Cary Fardal adds her collagen supplement to her morning coffee to help remember to take it. "I use Codeage Platinum (online only) for its vitamin D3, hyaluronic acid, and nutrients that may support joint health. As someone active in sports and fitness, collagen and supplements help my joints."
Cary prefers unflavored versions for easy mixing with drinks or yogurt. "As a Registered Dietitian Nutritionist, I've found collagen powder beneficial for clients to boost daily protein." Cary runs a non-profit, meets clients, and instructs at Aspire Total Fitness.
To connect with Cary: https://www.healthyuwellness.org/
RN & Weight Loss Provider, Kristen Sabrowski says, "Collagen is an essential building block of our skin; however, it goes much deeper. A naturally occurring protein, it's crucial for hair, ligaments, bones, and more. Oral intake of collagen hydrolysates is key as it maintains blood sugar levels and regulates insulin. I encourage all of my clients to take high-quality collagen supplements besides eating high-collagen-content foods." Kristen highly recommends, Orgain Collagen Peptides (found online and at Costco).
To connect with Kristen visit: https://www.aesthetica-medspa.com/
I totally agree with Cary and Kristen. Collagen has really helped my skin have a healthy structure. I also use Codeage Platinum but mix it with their chocolate-flavored one as well. I am intrigued by Kristen's suggestion and will give that one a try. Be sure to find one that is hydrolyzed for proper absorption by your stomach, but ultimately find one that works for you and your lifestyle! When I get injections, I am often told, "Your skin feels firm and strong." Yay!
Your Path to Wellness
So, is it too late to start taking collagen? Definitely not! Regardless of your age, adding collagen to your diet can enhance your skin, joints, and general health. Whether combating aging signs or aiding recovery after workouts, the advantages are substantial.
Here are a list of product suggestions tried and true by myself and two other professionals I know and work with:
Codeage:
With various types available and countless ways to incorporate collagen into your meals, now is the perfect moment to discover this incredible protein. Embrace the power of collagen today, and enjoy the vitality and glowing skin that comes with it. ~ Genelle
Always consult with a licensed professional before starting new supplements to ensure they are right for you. To contact me: www.faceitskin.net or genelle@faceitskin.net
Genelle Holub
Nutrition Certified Esthetician
Pro Makeup Artist
Face It Skin
Founder
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