DEAR DR. BLONZ: I just turned 60, and I seem to tear tendons and ligaments with what I think is unusual regularity. I am fairly active -- walking and yoga daily, plus hiking on the weekends -- and I am beginning to fear my usual activities. I am not a "pills will fix everything" person, but after my last tear, I asked the doctor if there was something I could take to prevent future injuries. He suggested a collagen supplement. I know you are not a fan of supplements, so how can I get extra collagen into my diet? -- J.S., via email
DEAR DR. BLONZ: I see many promotions for drinkable collagen products, which are supposed to help maintain good skin and nails and slow the aging process. Is there truth to these claims? I thought that the body made its own collagen, and that there was no value in consuming it. If the body does indeed make collagen, what nutrients does it use (as those are the nutrients that I want to consume)? Aside from eating balanced meals, what supplements would you suggest to promote collagen production? -- K.O., via email
DEAR J.S. AND K.O.: These questions raise the issue of whether taking collagen as a supplement will improve the state of collagen-based tissues in the body. First, some background.
Collagen is the body's most abundant protein, making up about 6% of our weight. It is used to make skin, bones, nails and connective tissues. There are about 272 grams of collagen in every 10 pounds of body weight. Like other proteins, collagen is constructed of chains of amino acids (peptides) folded into the three-dimensional form for its intended uses. As it lacks tryptophan, one of our essential amino acids, collagen is not a complete protein. (Read more about protein folding at b.link/k3yyj4, and about collagen peptides at b.link/x3b43u.)
Assuming the diet provides the essential nutrients, a healthy body can make collagen as needed. This helps explain why, despite its many important roles, there is no specific collagen dietary requirement. As we age, though, the body produces less collagen, contributing to changes in appearance as our skin becomes thinner, drier and less elastic. Men and women alike experience a gradual decrease in collagen production, although women also tend to experience a drop at menopause.
Regarding collagen supplements, there is some evidence in their favor, but no reliable guarantee. Some small studies report improvements, while others do not. It is also unclear how long the collagen would need to be taken to achieve measurable effects. The impact of other factors -- such as diet, exercise, medications, exposure to the elements, and use of moisturizers -- would also need to be considered and measured.
The collagen present in food is insoluble, with low bioavailability. If you are considering collagen as a supplement, it might be best to opt for a hydrolyzed collagen product where the protein is partially broken down to enhance bioavailability. Like other digestible proteins, when hydrolyzed collagen is consumed, it will be exposed to stomach acid and enzymes to help split the collagen peptides into individual amino acids before absorption. One scoop of a typical collagen powder supplement will contain about 10 grams of protein.
In short, it is still unclear whether taking collagen as a supplement can benefit body structure and/or produce cosmetically significant changes to skin and nails. We are left with distinct possibilities, but no reliable certainty.
Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.