SO, DOES COLLAGEN REALLY GIVE US STRONGER NAILS?

Collagen is a popular ingredient in soups and has been touted for its health benefits. What exactly is collagen?

Collagen is a type of protein that is most abundant in the body. It acts as a connective tissue to hold various structures together, such as skin, joints, ligaments, heart, muscles and bones. There are different types of collagen. Type I provides structure to skin and bones; Type II is found in cartilage for healthy joints; and Type III provides structure to muscles and organs.

Does our body produce less collagen as we age?

Collagen depletion is unavoidable as part of the ageing process. But we can help slow it down by getting adequate ultraviolet (UV) protection, vitamin C and sleep; decreasing sugar and alcohol intake; and quitting smoking. Collagen is made up of amino acids from protein. Nutrients such as vitamin C are needed to synthesise collagen. Hence, ensure you get two or three servings daily of protein-rich food such as lean meat, fish, poultry, eggs, beans and tofu, and aim for two serves of fruits and vegetables each daily.

How much collagen should we take daily?

There is no recommended daily amount for collagen. However, if you often take collagen soup or bone broth, where salt may be added for flavouring, note its sodium, total fat and saturated fat content. It is recommended to keep your sodium intake to 2,000mg (or 5g of salt) per day.

How does our body process collagen?

Collagen in our body is made up of amino acids from the protein sources we consume. Collagen consumed from foods such as fish, egg white, and meat with muscle or connective tissue, cannot be absorbed by our body in its whole form. Instead, these foods must be digested and broken down into amino acids, after which they are absorbed and used to form collagen (or other forms of protein). Hence, consuming collagen does not necessarily mean it will be used to produce collagen by the body.

Is it recommended to obtain collagen from bottled drinks, capsules and powders?

We do not need to consume collagen as it cannot be absorbed by our body, but if you wish to do so, collagen powder is most versatile, since it can be added to soups, smoothies or juices. Collagen supplements can be more expensive – they usually contain mainly collagen, unlike whole foods that contain other nutrients such as vitamin C and zinc, which can help synthesise collagen.