Better_Nutrition_September_2017

(^62) • SEPTEMBER 2017
asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS
Get a
Collagen
Boost
You can get more of this
important protein in your
diet from bone broth or
hydrolyzed collagen
powder /// BY MELISSA DIANE SMITH
a:
Collagen is the most abundant
protein in our bodies. In fact, it
accounts for one-third of the total protein
in our bodies, and 70 percent of the
protein in our skin. It provides the structure
in connective tissue and is found in our
bones, tendons, ligaments, gut, hair, and
nails. There are many types of collagen,
but 90 percent of the collagen in the
body are types 1, 2, and 3.
Collagen is made from the protein we
eat. Protein helps rebuild damaged joint
tissues and produce healthy cartilage,
which is another type of collagen. But
while our bodies make collagen, this
production decreases as we age. Envi-
ronmental factors such as pollution, and
lifestyle factors such as poor nutrition,
can also diminish collagen production.
Our ancestors utilized whole-animal
nutrition, which naturally provided
an abundant amount of collagen. Bone
broths, good sources of collagen, are
staples in the traditional diets of most
every culture. This protein also made
its way into early diets through slow-
cooked shanks, necks, feet, oxtails, and
ribs, as well as in whole-fi sh soups and
stews. Few people prepare and eat these
: I’ve heard that collagen is
related to bone broth, but
I know virtually nothing
about it. What is collagen,
and why are people taking it?
—Rebecca C., Kansas City, Kan.
foods today, so virtually none of us
are getting much collagen in our diets.
And that’s not good, because this
multitasking protein performs numerous
key functions in the body.
Collagen Roles and Benefits
Collagen is critical for smooth, healthy
skin, and research suggests that supple-
mentation might counteract some signs
of aging. One double-blind, placebo-
controlled study found that collagen
supplements used daily among women
ages 35–55 for eight weeks signifi cantly
improved skin elasticity. In another
double-blind study, women who took a
collagen supplement daily experienced
a 20 percent reduction in wrinkle depth
around their eyes after eight weeks.
Some people report other benefi ts
from collagen supplementation, such
as healthier hair and nails, improved
wound healing, a decrease in cellulite,
and even speedier recovery from injury.
Mark Sisson, Paleo diet expert at Mark’s
Daily Apple blog, wrote that when he
suff ered an Achilles tendon injury, he
experienced dramatic healing after he
began supplementing with collagen.
Many people also report that their
joints become less achy and stiff when
they supplement with collagen. Studies
have shown that supplemental collagen
provides improvement in some measures
of pain and function in people with os-
teoarthritis or other arthritic conditions.
Collagen might also help with post-
exercise muscle recovery. A study by
the Department of Nutrition and Sports
Nutrition for Athletics at Penn State
University found that when student
athletes supplemented with collagen
over the course of 24 weeks, the majority
showed a signifi cant improvement
in joint comfort, along with a decrease
in factors that negatively impacted
athletic performance.
Ways to Get More Collagen
You can get collagen from foods such
as gelatin used in recipes (yes, this
includes Jell-O), but the best-known
food source is bone broth (sometimes
called stock), long revered as a healing
food. Bone broth is easily digestible,
and it may help strengthen the immune
system and reduce infl ammation and
symptoms during illness.