The Collagen Equation
What kind of collagen should you take?
Although there are 28 different types of collagen proteins (4), there are three collagen proteins that are most abundant, collagen I, II and III. Each of these can be found in different locations throughout the body. Being that collagen I and III are responsible for the strength and support of the skin(5)(6), maintaining adequate levels of these types of collagen are essential for a proper defense plan against wrinkles. Collagen II is located within cartilage. (5)(6)
In a recent study published in the Journal of Drugs in Dermatology, test patients received collagen supplementation over 12 weeks in which increases in skin elasticity and hydration were achieved. (7)
Another study showed an 8.35% decrease in facial wrinkles over a 12 week period over the placebo group through the consumption of a collagen supplement. (8)
A third study provided measured results of a 13% decrease in global lines and wrinkles. (9)
If you recall, I stated consumption of collagen supplements “may” be one of the best ways of maintaining collagen levels. Proponents of supplementation suggest consumption of collagen provides the amino acids such as glycine and proline which are necessary for the production of collagen. Others believe that a normal diet of meat,fish and poultry are adequate sources for your body to produce collagen. Vegans may take note that foods such as pumpkins seeds, kale papaya and several marine sources can be consumed instead.
Final thoughts?
Being that Collagen is inexpensive, readily available and the scientific evidence is building the favor of the proponents, I personally consume it intermittently throughout the year. Most studies have shown a 8-13% decrease in wrinkles through consumption of collagen. Adding this practice in addition to treatments such as microneedling, laser and retinals use, resilient skin is possible. Oh, and don’t forget the sunscreen.
A word of caution. As with any supplements, they are not regulated by the FDA. Purchase reputable brands that are 3rd party tested when possible and always check with your doctor to make sure taking supplements are right for you.
Until next time…..
1. ^ Ricard-Blum, S.The Collagen FamilyCold Spring Harbor Perspectives in Biology 3, no. 1 (December 2010): a004978–a004978.https://doi.org/10.1101/cshperspect.a004978.
2https://www.huffpost.com/entry/anti-aging-part-1-the-importance-of-collagen_b_583cd543e4b04e28cf5b8ac3#:~:text=The%20body%20produces%20collagen%20naturally,smoking%2C%20sugar%20and%20ultraviolet%20rays.
3.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7070905/
4
. ^ Mienaltowski, Michael J., and David E. Birk.Structure, Physiology, and Biochemistry of Collagens Advances in Experimental Medicine and Biology In , 5–29. Springer Netherlands, 2013.https://doi.org/10.1007/978-94-007-7893-1_2.
5. ^ Liu, Dasong, Mehdi Nikoo, Gökhan Boran, Peng Zhou, and Joe M. Regenstein.Collagen and GelatinAnnual Review of Food Science and Technology 6, no. 1 (April 2015): 527–57.https://doi.org/10.1146/annurev-food-031414-111800.
6. ^ Li, Peng, and Guoyao Wu.Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growthAmino Acids