read time 4 minutes

Hello posse, welcome to Posana.

Real quick! Before we jump into today’s topic I wanted to welcome you to this community. This is a newsletter where I aim to bring you a 4-minute read every week to help you build your healthy life. Just 4 minutes, that’s all you need.

Today’s Quick Bites:

• Everything you need to know about collagen

• Reasons why you may consider adding collagento your routine

• Plus a quick guide on what to look for when purchasing

Everything You Need to Know About Collagen

When I brainstorm topics to write about, I approach it like recognizing patterns- drawing from my own experiences and what people around me are discussing. One subject that occasionally surfaces, though not as frequently, is collagen. Is it actually beneficial? Should you be adding it to your current list of supplements? Which form of supplementation is best?

Here are my thoughts:

First, let’s discuss the basics…what is collagen? Collagen is the most abundant structural protein in the body that makes up the framework for your cells and tissues. Collagen is composed of three amino acids; glycine, proline, and hydroxyproline, and makes up a triple-helix structure. It is found in your connective tissue, skin, ligaments, bones, and cartilage, helping these areas stay strong and resilient.

Your body naturally produces collagen, and you can consume it through dietary sources such as chicken skin and bone broth. However, as we age, our collagen production declines—especially with factors like sun exposure, smoking, and lack of sleep. This decrease in collagen is one reason skin loses elasticity and joints may start to ache. Which may be alarming to those who are trying to preserve their fountain of youth. According to Google Trends, the search for collagen supplements has steadily increased since 2014, correlating with the growing concern.

Does collagen work?

Collagen supplements have become a top seller, especially in the form of peptides or hydrolyzed collagen, which are easier for the body to absorb. While more human studies are needed, some randomized controlled trials have shown promising results, especially in improving skin elasticity and joint health. But it’s important to note that most of this research is funded by companies in the supplement industry, so take it with a grain of salt.

Should you jump on the bandwagon?

Before you stock up on collagen powders, it’s worth considering other ways to protect your natural collagen production. Simple habits like getting enough sleep, exercising regularly, staying hydrated, and protecting your skin from the sun are all proven ways to slow collagen breakdown. Eating foods that support collagen production—like vitamin C-rich fruits, shellfish, and leafy greens—may offer similar benefits, without the price tag or unknowns of supplements.

As with any supplement, it’s essential to think about balance. If adding collagen becomes an excuse to neglect healthy lifestyle choices, you might not get the results you're hoping for. That said, current research hasn't found negative side effects from collagen supplementation, so if you feel it works for you, it's a personal choice.

Reasons why you might consider incorporating collagen:

1. Improving joint/skin health

2. Supporting bone health

3. Post-surgery or injury recovery

4. Injury prevention in sports

5. General wellness and aging

A quick guide on what to look for when purchasing:

1. Hydrolyzed collagen: Look for hydrolyzed collagen or collagen peptides. This form is broken down into smaller molecules, making it easier for the body to absorb and use it efficiently.

2. Third-party testing: Ensure your supplement is from a reputable brand that uses third-party testing to verify quality and purity. This will help avoid harmful contaminants, like heavy metals.

Disclaimer

Suppose you aren’t meeting your overall protein requirements. In that case, your body will prioritize the use of available amino acids (including those from collagen) for essential functions such as repairing muscle. In this case, collagen may not be fully utilized for the skin, hair, or joint health, as your body will direct the protein towards more critical needs. In this case you will be purchasing expensive protein powder.

To see the full benefits of adding collagen supplements first,

1. Meet your daily protein requirements

2. Optimize other health behaviors such as a full nights rest and exercise.

3. Minimize sun exposure

4. Eat the right foods to support collagen production such as foods high in Vitamin C.

5. If you feel confident that you have hit these goals then add collagen to your routine.

Let me know if you have any experiences with collagen, I would love to hear.

To your health and happiness,

The Posana Team