Better Nutrition January 2020

3 Reasons to Try Fish Collagen
There really is no vegan source of collagen, but there is a pescatarian
one—fish collagen. As a commercial product, it hasn’t been around as
long, but it does have a few definite selling points.
Fish collagen is the only option for vegetarians—or at least those who eat fish.
Fish collagen peptides are smaller than beef collagen peptides, and studies
have shown that they are very well absorbed and digested. Many of my
naturopathic doctor friends, like Nikki Arguinzoni-Gil, ND, recommend fish
collagen supplements for patients with any gut issues or sensitivity, since they
are so easy on the gut.
Fish collagen is high in a particularly valuable amino acid—hydroxyproline—that
seems to have particular value in stimulating collagen synthesis.
A recent study showed that people taking antioxidants together with fish
collagen had improved measures of moisture and skin elasticity.
and bones. When you cook that stuff—
as you do when you simmer bones in a
broth for 12 hours—the collagen heats
up and turns into a form we know as
gelatin. And that’s exactly what it looks
like, a kind of gelatinous yellow waxy
substance floating in the bone broth,
that, though unattractive, is nonetheless
quite edible.
The problem is that bone broth isn’t
an efficient way to get collagen into
your body—at least not if you want that
collagen to do the things it is known for
(like helping to improve joints and skin).
Here’s why. Bone broth contains
collagen proteins in the form of gelatin,
and that’s a good thing, as collagen
protein is a terrific protein. But collagen
proteins are big messy molecules, and
they need to be broken down further
if you really want to absorb them. Your
body will absorb the collagen protein—
but it won’t effectively break it down
into small enough particles for it to
be of maximum use in repairing and
maintaining connective tissue. That’s
where hydrolization comes in.
Enter hydrolyzed collagen
Hydrolyzed collagen is collagen that’s
been broken down into tiny, microscopic
particles that the body will just suck up
and use at exactly the places you need it.
And it’s hydrolyzed collagen supplements
that are primarily sold for skin, hair,
nails, and joints. Don’t get me wrong—
bone broth is a terrific food that supplies a
rich array of vitamins and micronutrients
and some collagen in the form of gelatin.
But if you want collagen for more specific
purposes, hydrolyzed collagen supplements
are the way to go.
And, although there are many variations
and combination products, most fall
into one of two categories: products that
provide collagen 1 and 3, and products
that provide collagen 2.
What are all these different
kinds of collagen?
There are at least 16 different types
of collagen, but about 90 percent of
the collagen in your body consists of
types 1, 2, and 3. Collagen 1 and 3 are
found mainly in the skin. Collagen 2
is found in the joints. All collagens
serve the same purpose: to help tissues
withstand stretching. Many collagen
supplement companies offer at least
two formulas—a combined collagen 1
and 3 supplement (for the skin) and a
collagen 2 supplement (for the joints).
So why do we need collagen supplements?
Number one, collagen is the
most abundant protein in the body, so
it’s pretty important. Number two, we
need it for just about everything: strong
bones, cartilage, tendons, joints, skin,
hair, and nails. (Remember, it’s the
main protein in connective tissue!) And
last but not least, we make less of it as
we get older.
We don’t know why collagen production
declines with age, but it does. After the
age of 20, one percent less of collagen is
produced in the dermis every year. In our
40s, we essentially stop making it.
When you don’t have enough collagen,
bad stuff happens. In the skin, the
fibers thicken, stiffen, and lose their
elasticity—all resulting in aging lines
and wrinkles. Joints become less flexible.
Joint aches and pain increases.
Collagen protein powder
While collagen supplements are a great
way to get support for skin and bones,
there’s a trend toward high-quality
collagen protein powders, which offer
a much greater dose of the collagen
peptides. Collagen protein powder is
rich in amino acids that are important
in building joint cartilage. Clinical studies
suggest that 10 grams per day of
pharmaceutical-grade collagen reduces
pain in patients with osteoarthritis of
the knee or hip. One published review
concluded that “Collagen hydrolysate
is of interest as a therapeutic agent
of potential utility in the treatment of
osteoarthritis and osteoporosis,” adding
that “its high level of safety makes it
attractive as an agent for long-term use
in these chronic disorders.” Another
study showed improvement of joint pain
in athletes who were treated with the
dietary supplement collagen hydrolysate.
I consider collagen protein an excellent
choice and often use it instead of whey
just for variety. It might be a particularly
good choice for those who are extremely
sensitive to dairy.
It’s also worth pointing out that
products that come from beef, such
as collagen or whey protein, should
always be sourced from healthy cows.
A number of companies have grass-fed/
pasture-raised collagen in their product
lineup—a very encouraging sign indeed!
JANUARY 2020 • 27