Collagen Supplement: Yay or Nay?

Last week my cousin asked me my opinion on collagen protein. I didn’t have one. I’ve never actually taken it and didn’t know much about it. But I had been meaning to look into, so I took my cousin’s question as a push to finally do some research.

I turned first to my new favorite nutritionist, EC Synkowski. She put out this podcast episode, On Collagen as a Supplement, in June 2021, which packed a lot of good information into a 25 minute episode. And I also found this post from the Cleveland Clinic useful.

The takeaway: Collagen is the most abundant protein in the body, comprising 25 - 30 percent of all the body’s proteins, and is most prevalent in connective tissues like cartilage, bones, ligaments and the skin, where it provides structure, support and strength.

As we age our body produces less collagen and existing collagen breaks down. The best way to prevent the breakdown and decreased production of collagen is to avoid excess exposure to the sun, smoking, and a diet that’s high in sugar and refined carbohydrates.

Eating a well balanced diet that’s complete with fruit, nuts, vegetables and moderate amount of meat and fish, akin to the Mediterranean diet, is the best way to promote the production and longevity of collagen in the body.

Evidence to prove the effectiveness of collagen supplementation is inconclusive, but modest improvements in skin health and a reduction in pain from osteoarthritis has been shown.

So, should you take a collagen supplement or not?

While evidence of its benefits are lacking, given the important role that collagen plays in the body, taking 10 - 20 grams of hydrolyzed collagen powder daily also won’t hurt, and doesn’t seem like a bad idea.

This is the amount that EC Synkowksi consumes with her morning coffee. If for no other benefit, she says it’s an easy way to get a jumpstart on her daily protein target of .7 grams per pound of bodyweight.

As for which one to take, this post from Eatingwell.com provides a good breakdown. 

For me? I’ve been trying to limit my dependence on protein supplementation, so I’m still debating what I’ll do. I’ve been limiting myself to one shake a day, 12 ounces of water, 26 grams of unflavored Naked Nutrition Casein protein, and a splash of coffee for flavor.

But I’m curious to know what your perspective is and if you take a collagen supplement or not? Or if you will after reading this. Let me know if the comments below.