Collagen is the most abundant protein in animals and humans, maintaining the structure of our tissues and organs. In modern foods, collagen can be used to improve elasticity, consistency and stability as well as even enhancing the nutritional value of some foods. You’re likely to see collagen popping up in protein supplements and drinks in the market.
The idea behind collagen in foods and beverages is that since collagen naturally reduces in our bodies as we age and serves many benefits such as tight skin, healthy joints etc. then our next best alternative must be to get it through diet or supplementation.
Benefits of collagen in foods and beverages:
- Collagen contains valuable fibres and acts as a nutritive protein source
- It is linked to hydration and elasticity of skin
- Collagen naturally promotes creatine which is important for new muscle growth and recovery from exercise
Doubts or conflicts of dietary collagen:
- The source of the collagen can influence outcome and is not always stated on the product
- A lot of the research on these products is funded by the company themselves with potential bias
- When eaten/drank the stomach breaks collagen down as it would any other protein food, meaning it may not necessarily help tighten your skin the way you think it will, it might simply go on to do a different job in the body
What does this actually mean? When we eat or drink something that has been enhanced with collagen, it does not necessarily leave our digestive processes as collagen. Once in the stomach it will go through the same process as every other protein and is broken down into single amino acids. These amino acids then travel off to go either solo or find their amino acid friends to perform a function that the body needs, this function may not be for tighter skin it could be for a tonne of other things! This is not to say it does nothing! Although the research is mixed with some showing collagen supplements not ‘surviving’ digestion, there are some small studies that show small benefits in regards to skin and joint health.
Most research actually suggests to achieve the outcome you are after with increasing collagen production, the best way to do so would be to consume foods that naturally boost your own collagen production. There are many collagen producing rich foods such as red meat, fresh and saltwater fish, and bone broth. Some foods also support collagen production such as poultry, legumes, soy, meat, and eggs. Collagen also helps Zinc and Vitamin C to perform optimally in the body!
Note that refined sugars and refined carbohydrates may actually damage the existing collagen in your body so always do your best to make healthy food choices.
Information sources:
https://www.hsph.harvard.edu/nutritionsource/collagen/
https://www.academia.edu/32084313/Collagen_in_food_and_beverage_industries
http://psasir.upm.edu.my/id/eprint/36110/1/(1).pdf