Find out how collagen can help improve your gut health.
MUCH MORE THAN A SKINCARE INGREDIENT, THIS PROTEIN PLAYS AN IMPORTANT ROLE IN HOW YOU FEEL INSIDE AND OUT AT 50, 60 AND 70 PLUS
BACK TO BASICS
“Collagen is the main protein found in the human body,” says naturopath Will Shannon, president of the Australian Complementary Medicine Association. “It makes up about 25 to 35% of all the connective tissue in the body. People associate it with the skin, but it’s also in muscle, bones, tendons, ligaments and even in your teeth.”
As vital as it is, collagen loss begins as early as your twenties!
“Some studies suggest we lose around one percent of collagen per year as we age,” says Will. “If you want to increase collagen levels after 50, you can take an oral collagen supplement, as well as taking steps to eat better.”
Increasing your collagen levels can be positive for slowing bone-mass loss and building muscle that can help with weight loss. It can also make it easier to get down on the floor to play Lego with the grandkids.
Experts also believe collagen can improve gut health, leading to wellness benefits as wideranging as better mental health and fewer tummy upsets.
KNOW YOUR STUFF
“I prefer to take a natural approach, so the first thing to try is eating foods naturally rich in collagen – go for fish, meat and dairy – and then seeing whether you’d like to try a collagen supplement as well,” explains Will. “They aren’t the only way, but they certainly are an option.”
The main sources of dietary collagen used in supplements are made from beef or come from the sea.
Sarah Wilson, author of I
Quit Sugar, has produced her own Gut Lovin’ Gelatin, a dried gelatin powder extracted from the bones of pasture-raised Australian cattle.
Nutritionist Olivia Kaplan says, “Gelatin’s made from collagen and, when ingested, helps to heal the gut lining so you can better absorb the nutrients from food and create a better environment, which in turn reduces inflammation in the gut.”
Will’s noticed marine collagen – often extracted from the scales and skin of fish – is gaining popularity. “People who are environmentally conscious are looking towards collagen extracted from seafoods rather than land animals,” he reveals. “Fish, krill, seaweed and kelp are also densely packed with minerals, such as iodine, which can be used by your body to further boost collagen production.”
DRINK UP!
No discussion on collagen can ignore the trend of drinking bone broth. As well as being easy to make by slowly boiling animal bones, it is now widely sold in liquid and dehydrated forms. “Before collagen supplements, our mothers and grandmothers were producing collagen-rich bone broths,” tells Will.
“You can definitely use bone broth as a source of collagen, but also remember bones are high in calcium and protein, so it’s useful whenever you’re dealing with any illness.”
MAINTAIN THE GAIN
If you’re taking a collagen supplement or drinking bone broth, consider also trying vitamin A, C and E supplements or eating antioxidant-rich foods to help your body make the most of it.
“Foods that encourage your body to make healthy new cells – like fresh fruit and dark, leafy greens – support your collagen absorption,” says Will. “Good oils like flaxseed and avocado, plus nuts and seeds, can be really helpful too.”
Revving up your circulation via light exercise or massage can also make a positive difference. “Every cell in your body needs blood to nourish it and take toxins away,” says Will, adding that the final step is preventing further collagen loss. “Avoiding collagen breakdown comes back to lifestyle adjustments, such as not smoking, and minimising alcohol, sugar, caffeine and processed foods.”
Try eating foods naturally rich in collagen and then assess whether to try a supplement.