WHY COLLAGEN IS CONSIDERED THE ‘ELIXIR FOR YOUTH'
Strictly speaking, in the pecking order of supplements, there isn't a clear winner, but the consensus is pretty tight when it comes to declaring the first among equals: Collagen. The question then: Is the sudden surge in the popularity of collagen validated by merit or marketing genius?
"The collagen hype is real. While it is an essential building block for our skin, tissues, bones and ligaments, it has suddenly become more of a buzzword," says Luke Coutinho, integrative lifestyle expert.
Collagen is the most common protein in our body. It is the primary component of the connective tissues that comprise tendons, ligaments, muscles and skin, among other body parts. It serves a variety of vital purposes, such as giving our skin structure and strengthening our bones. The absence of collagen, therefore, can impact all these aspects of physical health. So it's not just about vanity or appearance; collagen is the most abundant protein in the human body.
"Collagen constitutes 70 per cent of the weight of our skin, where it helps provide both strength and elasticity, qualities that have earned it the moniker 'elixir of youth'. From the age of 24, our bodies experience a gradual decrease of 1 per cent in collagen levels, which is why we need supplements to ensure we retain the same strength and suppleness of our cells. Collagen supplements not only boost skin health but also heart health and prevent bone loss," says Shreyansh Chauhan, founder and CEO, Beautywise.
But don't mistake collagen as a one-stop quick fix. "I consult with many people using collagen for months with no noticeable change because the fundamentals of nutrition, lifestyle, exercise, sleep and emotional wellness are often neglected, lacking consistency and self-discipline. If you decide to use it, do it the right way. Most people may not even need synthetic supplements initially. Aim for food and lifestyle improvements first, focusing on digestion and assimilation. If that doesn't work, then consider step 2. Taking collagen is an option, but it's crucial to have the fundamentals in place," adds Coutinho.
What type of collagen is the best?
Collagen is categorised into several types, including Type I, II, III, IV, V and X, mentions Chauhan. Among these, Type I and Type III are particularly important for skin and hair health, providing structural support and elasticity to the skin.
"At Beautywise, we suggest and use clinically tested hydrolysed collagen Type 1 and 3 derived from fish scale and skin. This type is renowned for its ability to enhance skin hydration, firmness and elasticity, helping to achieve a radiant complexion from within," adds Chauhan. "Additionally, Type V collagen contributes to cell surface formation, hair and the placenta, while Type X collagen is crucial for bone mineralisation and growth plate development. Each type of collagen serves unique functions in the body's tissues and structures."
When buying collagen...
According to Coutinho, when buying collagen, consider factors such as the source (bovine, marine or plant-based), type (collagen peptides or native collagen) and additional ingredients. Coutinho prefers collagen peptides because they are easier to absorb. "Opt for products with minimal additives and high protein content. A lot of collagen supplements are loaded with sugar, artificial sweeteners and flavours, so read ingredient labels carefully. Additionally, check for third-party testing and certifications to ensure quality," he adds.
How to ensure maximum bioavailability
The form of collagen makes a difference to bio availability. "Collagen peptides, being smaller in size and broken down, are simply absorbed by the body. Vitamin C also supports collagen production, which is why most collagen supplements include Vitamin C. Aloe vera gel further boosts collagen production; that's why it's advised to apply aloe gel on burns," advises Coutinho.
On the other hand, Chauhan advises opting for clinically tested collagen supplements that ensure pure ingredients, which can improve absorption and effectiveness. "Look for collagen supplements that include additional elements that have been found to boost skin health, such as biotin, an antioxidant that strengthens hair, hyaluronic acid that plumps up the skin, and antioxidants like glutathione," he recommends.
Beautywise offers interesting flavours, such as Blueberry, Mango Peach and Cocoa, so that the collagen powder is enjoyable to consume.
Natural foods that increase collagen
As nutritionists will tell you, any supplement is best enjoyed and availed in its natural form. A diet plan rich in collagen-building blocks, such as zinc, Vitamin C, copper and sulfur, can offer the raw materials for building the collagen. So citric fruits, such as oranges, lemons, grapefruit, and pineapple, are helpful. "Spinach, beans, cashews  and mushrooms are also well known to give collagen production a boost. There are plant-based derivatives, such as Evening Primrose, Goji Berry, Acerola Cherry, Hibiscus flower and Sea Buckthorn, that are well known for collagen-building properties; we include these in the Beautywise vegan collagen builder. In non-vegetarian food, however, sometimes collagen is not broken down adequately to be utilised by the body. In such instances, marine foods rate the highest to directly supplement collagen, followed by bone broth, which is very rich in collagen," says Chauhan.
Best time to take a collagen supplement
While collagen supplements are safe to be consumed at any time of the day, Coutinho recommends taking them in the morning on an empty stomach or before meals. This helps maximise absorption. "You can mix collagen powder with water or add it to your smoothie. Always follow the recommended dosage on the product and consult a healthcare professional if you have any concerns," he cautions.
Chauhan recommends a post-workout collagen shot as well since it can be combined with whey proteins. "For people who have an early dinner, consuming collagen before going to bed is also a good option. Since the triple helix molecule of collagen is very stable and heat resistant, it can be consumed with water directly or added to smoothies, black coffee and shakes according to one's preference. However, if you prefer to add it to milk and coffee, we suggest using non-citrus cocoa collagen," says Chauhan.
Whatever your concern, collagen is widely touted as an 'elixir of youth'", but as always, make sure that other parameters of a healthy lifestyle are checked as well.
2024-03-17T14:45:13Z dg43tfdfdgfd