Why You Need More Collagen
Written by: Ryah Nabielski, MS, RDN
Collagen is one of the hottest topics in nutrition research, with over 20,000 research papers published in the last decade. It benefits pregnancy, healing, beauty, and more. It’s no wonder everyone is talking about collagen, specifically collagen supplements.
Today’s article will touch on the health benefits of collagen protein and dive into why you might need more collagen to optimize body structures and overall health. But how much collagen do you need? And how do you balance it with other protein sources?
Keep reading to learn more about collagen, including:
- Collagen protein basics and benefits
- Why you aren’t getting enough collagen protein
- Factors contributing to collagen decline and deficiency
- How to balance collagen protein with other protein sources
- Best practices for collagen supplementation
Collagen Protein
Collagen is the most abundant protein type in the human body. It makes up the extracellular matrix (the tissues outside cells) and gives the body form, structure, and integrity, holding everything together.
Researchers have identified 29 collagen types. Each specific amino acid pattern contains high quantities of proline, glycine, and hydroxyproline. Type 1 collagen is the most abundant, accounting for around 90% of collagen in the body.
Because collagen is so abundant, it makes sense that it touches many aspects of the body and health. Supplementing with collagen protein is beneficial for:
- Pregnancy – Collagen provides structure to the growing uterus and is required for building human tissues and organs. Glycine needs increase during pregnancy, and collagen provides a rich dietary source. (Read about Optimal Protein in Pregnancy here.)
- Skin health – Collagen supplementation may reduce signs of skin aging, including fine lines and wrinkles, and improve skin firmness and elasticity.
- Joints – Collagen provides therapeutic support for tendons, joints, and other connective tissues.
- Wound healing and recovery – Collagen supports healing and recovery from musculoskeletal injuries, surgery, and illness.
- Physical function and comfort – Collagen may help reduce pain and improve functionality, especially in middle-aged and older adults.
- Bone density – Collagen helps improve bone growth and mineralization.
- Hair health – Collagen may help reduce hair loss and increase hair growth.
Discover more about the benefits of collagen in Collagen Protein Health Benefits.
Why You Aren’t Getting Enough Collagen + Collagen Decline
The modern industrial diet provides relatively little collagen protein. Most of us prefer muscle meat and other protein sources instead of eating the whole animal, including the skin, joints, bones, and cartilage.
Traditional diets were naturally much higher in collagen, which came from bone broths, slow-cooked tough meats, gelatin, meat cooked with skin and bone, and small bones (like those found in fish).
Since we aren’t typically eating the whole animal, we are getting more of some nutrients compared to others, including the amino acids from collagen. For those who eat little to no animal foods, it takes some care to ensure you get all the amino acids the body needs, including enough of those required to build collagen.
Further, aging and lifestyle factors contribute to collagen decline, which may mean you need even more collagen to maintain body structures. Collagen levels in the body peak in the 20s and early 30s but then naturally decline by about 1% per year. For women, this decline accelerates with the hormonal changes of perimenopause and menopause.
Other factors that can speed up collagen loss or inhibit collagen production include:
- Smoking
- Stress
- Sun (ultraviolet) exposure
- Toxin exposures
- Chronic inflammation
- Specific autoimmune conditions
- Vitamin C deficiency (not enough dietary vitamin C, which is required for building collagen)
Collagen loss can happen slowly over time or, in some cases, more dramatically. Some signs of low collagen may include:
- Fine lines, wrinkles, sagging skin
- Thinning hair
- Weak, brittle nails
- Joint and muscle pain
- Osteoarthritis
- Poor exercise recovery
- Low bone density
- Poor recovery from injury or illness
How to Balance Collagen with Other Proteins
While some collagen is beneficial, you don’t want collagen to be the primary source of protein in your diet. It’s not a complete protein, meaning it doesn’t supply all the essential amino acids (in enough quantity) to maintain all the roles of protein in the body.
Additionally, collagen protein (by itself) doesn’t push muscle growth, which is one of the main reasons people supplement with a protein powder.
For these reasons, it’s important to balance collagen and other dietary proteins to maintain an optimal amino acid balance.
So, how much collagen should you have?
A critical study examined this question and found functional benefits from collagen supplementation from 2.5 to 15 grams per day. And you can go much higher, up to 36% of daily protein needs, without detriment to your muscles.
For someone eating around 100 grams of protein per day, a daily serving of 15 to 20 grams of collagen protein would be appropriate while maintaining amino acid balance. Of course, everyone is different and working with a nutritionist can help you determine the best approach for you.
Collagen Protein Best Practices
Collagen supplements, also called collagen protein or collagen peptides, are an efficient way to meet your daily collagen needs, especially when you aren’t eating many collagen-rich foods in your diet. Collagen protein is widely available, easy to use, and has abundant clinical research backing its benefits.
Yet, not all collagen proteins are created equal.
Here are some best practices for choosing and using collagen protein:
- Eat a variety of protein sources throughout the day, including animal and plant-based proteins that work for you.
- Rotate collagen protein with other protein powders, such as whey protein or vegan protein, to increase variety.
- Choose collagen from grass-fed cows, pastured pigs, or wild fish.
- Combine collagen with egg protein to optimize the amino acid profile and provide all essential amino acids.
- Choose collagen from ethical, transparent companies that exceed the minimum FDA standards to provide high-quality products.
- Read Protein and Protein Powder FAQs for more information.
Twenty2 Nutrition Collagen Egg Protein fits these criteria and more! Each serving provides 15.5 grams of collagen sources from grass-fed bovine and nutrient-dense whole eggs, totaling 20 grams of protein. It provides a complete amino acid profile and a collagen dose for functional benefits.
Mix Twenty2 Nutrition Collagen Egg Protein with water or your favorite milk, or add it to smoothies, baked goods, yogurt, and more. You’ll find 10 of our favorite Collagen Egg Protein Recipes here. It’s truly versatile and easy to fit into your day!
Collagen protein is very popular and highly researched for its incredible benefits. Considering most people aren’t getting enough collagen in their diet for a favorable amino acid balance, it makes sense to use a high-quality collagen (and egg) protein powder regularly.
This article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before changing your diet or beginning a new supplement, especially if you are pregnant or breastfeeding, take medication, or have a medical condition.
Ryah Nabielski, MS, RDN is a Registered Dietitian, functional nutritionist, writer, and recipe creator. Ryah helps clients use a natural, food-as-medicine approach to improve fertility, pregnancy, hormone balance, autoimmunity, and discover a healthy relationship with food and body. Learn more about Ryah and her private practice at econutrition.co.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294936/
- https://pubmed.ncbi.nlm.nih.gov/33742704/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045/
- https://pubmed.ncbi.nlm.nih.gov/36243472/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10411303/
- https://pubmed.ncbi.nlm.nih.gov/38437764/
- https://pubmed.ncbi.nlm.nih.gov/36233206/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3299808/
- https://www.ncbi.nlm.nih.gov/books/NBK493187/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566836/
