By Dr. Noelani Rodriguez, ND
When I am working with patients to either maintain their skin integrity or rejuvenate their skin, collagen is one of the main supplements I am recommending.
Collagen, as we know, is already naturally occurring in the body but as we age our ability to produce it decreases. It’s important because this amazing protein is responsible for many functions throughout the body including giving skin the elasticity and suppleness that we all want to retain. But not only does it support skin, it’s also fundamental in joint health as a significant part of cartilage, ligaments, and tendons. Something that supports my skin’s youthfulness and my joints feeling limber—count me in!
I love to put collagen in my coffee or in my smoothies. I add it to coffee because it has a very light taste and really helps give coffee that creaminess that cow’s milk used to give since now I only drink plant-based milks (which can sometimes be thinner and thus changing the coffee consistency that some of us are REALLY attached to). Making it a part of your routine is essential with this nutrient as it isn’t just a supplement taken for two weeks and poof magic! I would plan on giving it about 2-3 months to start seeing and feeling its benefits. Also because this is just a supplement and not a magic pill, it doesn’t negate the fact that we first and foremost still need to focus on getting all the nutrients necessary to support our body’s ability to produce (synthesize) and utilize collagen. That’s why, I also like putting it in my smoothie which is a mash-up of a bunch of green leafy vegetables and berries, plant-based protein powder with all the amino acids necessary to build collagen, some brain boosting herbs and of course…nut butter!
There are two main sources to get collagen supplementation from: cows or fish. If you are vegetarian or vegan then your efforts are more focused on what is commonly called “collagen boosters” or a supplement formulated to support your body’s abilities to produce and maintain your own collagen. These collagen booster supplements will usually contain key ingredients such as Vitamin C, B vitamins, and amino acids like proline and glycine which all support collagen building pathways. If you choose to use animal/marine sources of collagen one feature to be aware of is that your supplement provides collagen in the “peptide” form, which allows for better absorption by your body.
Like with all supplements out there, it is best to consult your doctor before beginning supplementation. There are many brands of collagen supplements on the market and not all are created equal. Just like we want wild caught fish or 100% grass-fed beef with no antibiotics, we want to ensure you get clean sources of collagen and high quality vitamins.
Dr. Rodriguez is a licensed naturopathic doctor in Poway, San Diego, California. She can be reached at (858) 345.4910. Note: this information is not to be taken as medical advice, and each person should speak with their doctor before initiating any supplementation. For more information, visit www.mavwellness.com