Many messages come to me asking about collagen supplements, whether or not they are effective, what they are for, etc. Here you have the answer to all your questions.
Why take collagen supplements?
- When does a doctor recommend taking this supplement? When it is necessary to ensure that the tissues (skin, cartilage, bones, etc.) that use it do not run out of it and can use it to repair themselves.
- Is our usual diet not enough to get it? Our diet does not always guarantee adequate protein doses, and less in the necessary amount for those cases in which there is a greater specific demand for collagen (wear, longevity, aging, etc.).
For pain, osteoarthritis, osteoporosis
- So can you end the joint pain? It seems that by supplementing with collagen, along with other nutrients that help its synthesis (such as omega 3 fatty acids, magnesium and B vitamins), we would improve metabolic performance and thus could reduce joint pain.
- Is it indicated in case of suffering from osteoarthritis or arthritis? Several studies indicate that hydrolyzed collagen (which is usually administered in powder form) is rich in glycine and proline, two essential amino acids for the synthesis of collagen in cartilage. This seems to help decrease pain. And it can even improve osteoarticular quality and somewhat decrease premature aging of the joints and the discomfort caused by tissue deterioration.
- Does it improve bone density and therefore prevent osteoporosis? In this case, collagen alone is not enough for supplementation. Or at least it should be accompanied by vitamin D, omega 3, minerals such as calcium, phosphorus and magnesium to guarantee some result. The quality of bone density depends on hormonal, nutritional and mechanical factors. Regular physical activity, together with an adequate supply of vitamins and minerals, is what guarantees it.
Collagen supplements are not recommended for weight loss
To optimize sports performance
- Does taking collagen improve athletic performance? As there is joint overload, the diet of an athlete cannot be the usual one, but must cover specific needs, both energy (calories) and structural. In this case, providing collagen or proteins of the same characteristic can maintain the quality of the tissues and thus optimize performance, but in no case increase it.
For skin care
- Does it improve the quality of the skin, its hydration and firmness? Consuming enough proteins within the usual diet already guarantees a good quality of the skin. Only in case of unbalanced diets would it be indicated to supplement. And, for example, if the skin is dehydrated, capsules that provide hydrolyzed marine collagen, vitamin C, L-proline, and hyaluronic acid may be recommended. They must be taken for a certain time.
It should not be taken without medical supervision.
- Why should it not be consumed without doctor's advice? On the one hand, because it can have adverse effects. For example, people with herpes simplex are contraindicated to take it. And on the other, because you have to study the ailment. For example, if you talk about pain, you have to see what its origin is. If the pain is due to tendonitis, collagen cannot remedy it, because it is an inflammatory process that requires other treatment.
But what exactly is collagen?
- It is part of the body. Collagen is a group of proteins (there are more than 10 types) that are part of the human body, especially body tissues such as skin, cartilage, tendons, bones, hair, nails, teeth and even the cornea of the eye.
- This is how you keep it. You must consume a sufficient amount of protein. Eat meat, fish, and eggs in adequate amounts.
- How much to take. It is calculated that it should be 0.8 g per kilo of body weight. If you weigh about 65 kilos, you should have approximately 52 g of protein daily. If you eat a 100g beef steak, a 120g hake, a glass of milk and two yogurts, you already get this amount.
What are the best natural sources of collagen?
- The egg. It is one of the most complete protein sources. If you don't have any contraindication, you can take between 3 and 4 a week.
- Less refined cuts. We have become accustomed to more refined cuts of meat (in the case of beef, for example, loin, round, sirloin) compared to other cuts with more tendinous or gelatinous parts (ribs, armband, tail), which are richer in collagen.
- Vitamin C. This vitamin is very important to synthesize collagen. Therefore the diet must provide a sufficient amount of this vitamin (with citrus, kiwis, strawberries, parsley, etc.).
Ideas for more collagen in your meals
There are dishes that contribute more collagen to the diet than others, such as broths made with carcasses and bones of chicken, hen, ham, etc., slowly boiled; or these recipes that we propose.
- Stews. The cut of meat that is usually used for these stews provides more collagen than other parts of the animal.
- Pigs feet. It is one of the richest meats in collagen and, despite what many believe, it is not very fat.
- Cod and salmon. They are two of the richest fish in collagen. Whenever you can, consume them with the skin.
