Our bones are mainly made up of collagen and ensuring they have the right amount of collagen will keep them healthy and strong. As we age however, our bones become more brittle, weaker, and loss their density. This is exactly why having a daily collagen supplement will be a beneficial addition to your daily routine. Today we intend to explore into this further and find out how collagen works in the body, and answer the question, is collagen needed for bones? Stick around if you want to find out more, but before we dive in, if you find yourself feeling a little confused about what collagen is, this next part is for you.
What is collagen?
- Collagen is the main protein that is found in the extracellular matrix found in various areas of the body, such as bones, connective tissue, and skin.
- There are about 16 different types of collagens but the most common found in the body and used in supplements are types I, II, and III.
- Collagen supplements have increased in popularity in recent years and are often found in capsule or powder form.
- Some of the benefits you can expect to see are relieve from joint pain, overall improvement in your skin health, reduction in bone loss.
If you are wanting to know more how to improve your bone health, check out our dedicated blog post which should give you some guidelines about supporting bone health.
How do you increase collagen in your bones?
The way the body naturally makes collagen is by using a combination of amino acids, vitamin C, zinc, and copper. These minerals and vitamins can all be obtained from the foods you include in your diet. Protein rich foods was such as chicken, fish, eggs, and dairy products are beneficial for an added boost in collagen for the bones. Many favours having a bone broth to help with collagen. This is when a recipe is followed when bones of chicken, beef, or fish are slowly boiled for several days. This will lead to the collagen from the bones are drawn out and make a tasty dish either by itself or included into other dishes.
If you are following a vegan diet, red peppers, tomatoes, and broccoli will provide enough vitamin C to support the production of collagen for the bones. If you needed any further help with finding the best vegan friendly alternatives for increasing collagen in your bones, seek the help from a nutritionist or medical professional.
The other favoured way to boost collagen is to take collagen supplements. These usually come in the form of hydrolyzed collagen, also known as collagen peptides. Usually found in powder form with little to no taste which is easily dissolved into various beverages, soups, and smoothies. There are a variety of products available so it’s an easy task to find one that works for you, your diet, and lifestyle. If you are wanting to find out which type of collagen is best for bones, there is a fully dedicated blog post to this question on the Health Insiders.
How much collagen do you need for bone health?
There is no known amount of collagen that can be considered the correct dosage for bone health. It is understood that when using hydrolysed collagen supplements that a daily dose of 2.5 – 15 grams of peptides is the best amount for optimal results.
The amount of collagen you need for bone health is determined by several factors. When finding the best product and dosage for you, you must take some things into consideration. As I have mentioned before, the body naturally produces the correct amount of collagen by eating a balanced and healthy diet. This can work perfectly for some; however, others may need some more support with supplements as well as addressing any lifestyle choices that can be having a negative impact on your health and collagen production. These factors can be, poor diet, overexposure to UV rays, consuming alcohol, and smoking.
Your age can also be a contributing factor to the loss of collagen as it’s known that by the time, we reach the age of 40, you can lose up to 1% of your body’s collagen each year. This often appears clear with the look of the skin, with a loss of firmness and wrinkles becoming more prominent. You will also find your bone health will decrease with bones becoming brittle and weakened resulting in you becoming more prone to suffer from breakage.
Can collagen reverse bone loss?
Yes, collagen can reverse bone loss, especially for those who are suffering from conditions such as osteopenia and osteoporosis. It is also known that women who are postmenopausal find the overall health of their bones are decreased. If all the different groups of people I’ve mentioned have an intake of collagen with a dosage between 5-12g they will find a huge improvement in their bone health, with an increase of bone density and a reduction in the bones becoming increasingly brittle. Before you introduce any new supplement or product into your routine, no matter how natural, I do suggest you consult with your GP or medical professional.
Should I take collagen for osteoporosis?
Yes, it is suggested by many professionals that having a daily dosage of collagen supplement will help combat the condition osteoporosis. With our bones being made up of 50% collagen and 50% calcium the added support from the collagen peptides, as well as a diet rich in calcium will make an impressive power duo. You’ll have a marked improvement at the health of your bones and a great way of treating and preventing osteoporosis.
Is collagen good for bones and teeth?
Yes, as I have mentioned already there are a vast amount of collagen types available in supplement to help support the body. These will not only being good for bone health, but also include the best nutrients your body needs to ensure not only your teeth remain healthy, but also your gums and bone density in your jaw.
If this is something you would like to find out more about, its best to consult with your dentist to find the best collagen supplement to include into your daily lifestyle and diet.
Are there negative effects of taking collagen?
Collagen is well tolerated by those who have a daily supplement. There are very few reported side effects, but here are some examples of some that are the most common.
- Feelings of fullness
As you can see these side effects are minor, but it’s important to know the negative impact you may experience when taking collagen.
There you have a little more information about collagen and whether it’s needed for bones. If you have any further questions, do come and follow us on Instagram, you’ll find one of our health experts ready to help you.