It’s no secret that collagen is a hot topic in the field of wellness and nutrition. In fact, in 2018 sales of collagen supplements reached $46.6 million, which was 34% higher than in previous years.

Collagen is not only being sold as a supplement in powder, pill and chew form, but it’s also being added to bars, teas, coffee creamers, and baked goods. Clients are frequently asking me if they should be adding a collagen supplement to their daily regime.

In the quest to always share science-based and practical information with you, I’m diving into this topic. This month, I’m going to explore not only what collagen is, but also why it’s important, what current research is suggesting, it’s safety, and where it can be purchased. Please feel free to respond with any questions you might have.

Before answering the question “Is collagen worth the hype?’, let’s explore a few of the basics:

What is Collagen?

First and foremost, collagen is a protein that makes up about a third of the total protein in your body. It’s the primary building block for your connective tissues including bones, ligaments, tendons, cartilage, skin, blood vessels, and organs. In other words, collagen is the “glue” that helps keep you together.

What Does Collagen Do?

Collagen supports the health of your bones, tendons, cartilage, and muscles, as well as skin, hair, and nails. Aging adults lose about 1% of collagen each year.

While the research behind collagen is still emerging, the current findings support that collagen supplements:

Can help reduce pain associated with osteoarthritis as well as exercise-related joint pain
Have been found to protect against osteoporosis while supporting and maintaining healthy bones
Can help with overall skin elasticity, as well as reduce signs of aging such as wrinkles and dry skin

Is It Safe?

Adding a collagen supplement to your regime does not appear to be associated with any risks or negative side effects. However, as with all supplements, consult your health care provider to confirm it is safe for you. When looking at supplements, look for simple ingredients and for companies with trusted third party labels, NSF or USP.

Where to Find Collagen?

Your body naturally makes collagen by combining amino acids from protein-rich foods with vitamin C, zinc, and copper. Beyond the process of your body making collagen from your diet and because collagen is naturally found in animal products such as chicken and beef bones and feet, bone broth is a good source of collagen.

Worth the Hype?

The research appears to support that supplementing with collagen, especially for people over 40 years old, can be beneficial. When it comes to adding collagen to your daily regime, be sure to read this month's mini-article so you can better understand that supplementing your diet with collagen goes beyond any powder, pill or broth.

Building Collagen - Takes More than Powder, Pills, and BrothThe reality is, the process of making collagen requires more than a supplement. Vitamin C, copper, and zinc are essential for your body to process and utilize collagen.

Vitamin C links the amino acids that are essential to collagen production.
- As an antioxidant, vitamin C reduces free radicals which are associated with accelerated aging.
- Oranges, grapefruit, lemons, limes, leafy greens, broccoli, and red peppers are all excellent sources of vitamin C.
Zinc, a trace mineral, activates other proteins that build collagen in the body.
- Oysters, salmon, pumpkin seeds, eggs, and dark chocolate are good sources of zinc.
Copper, another trace mineral, is converted into peptides when ingested in the body.
- This process is essential to stimulating collagen synthesis.
- Beans, nuts, dark leafy greens, and shellfish are good sources of copper.

Getting more collagen in the diet from animal sources is great but without these vitamins and minerals, collagen synthesis would not take place. Focus on the “big picture.” Like other body processes, collagen synthesis has many moving parts and a well-balanced diet containing fruits, vegetables, protein, grains, and dairy provides the nutrients to see beneficial effects.

Lifestyle Medicine is a new buzz word in the world of health and wellness, and while the term might be new, the principles of Lifestyle Medicine are things nutrition and wellness experts have been preaching for years. According to the American College of Lifestyle Medicine, Lifestyle Medicine is the use of evidence-based lifestyle therapeutic approaches, such as a plant-predominant dietary lifestyle, regular physical activity, adequate sleep, stress management, avoiding the use of risking substances and pursuing other non-drug modalities, to treat, and prevent chronic disease.

This month I’m sharing why the summer is the perfect opportunity to embrace Lifestyle Medicine and how you can incorporate these principles into your day to day routine! With Lifestyle Medicine, you’re empowered to take charge of your own health.

Summer Guide to Lifestyle Medicine

Why wait till September or January to start thinking about changing your nutrition and health habits, when you can start today? The summer is actually the perfect opportunity to embrace Lifestyle Medicine and start implementing new habits. Listed below are some easy things you can start doing today and reaping the health and wellness benefits.

Eat Seasonal Produce. The cornerstone principle of Lifestyle Medicine is to eat a plant-predominant diet consisting of vegetables, fruits, whole grains, beans, lentils, peas, nuts, and seeds. The summer months are filled with produce harvested in their prime including sweet corn, ripe tomatoes, juicy berries, and more. Take advantage of this season to create new lifestyle habits by eating more seasonal produce. Here are a few ideas to get started: mix in spinach, tomatoes, and peppers into your eggs, enjoy fresh fruit and challenge yourself to add more plants to your meals by cooking with at least three different vegetables.
Sign Up for a Summer Rec League. Summer is the perfect season to sign up for a new sport. While you may love watching a good baseball game on a summer evening, there is nothing like playing the game! No need to let your skill level, age, or your busy schedule hold you back. As I like to say, where there is a will, there is always a way! Check out your local rec center and see what adult leagues are offered. From volleyball to softball to pickleball to kickball there is bound to be something that fits your skill level and schedule. If participating in summer sports does not interest you then sign up for a local running club. The key is to not only find something you enjoy but also has a set schedule of practices and events to show up and participate!
Maintain a Consistent Sleep Schedule. Avoid letting the temptation of long summer days, lack of school schedule and vacation mindset result in late nights. While late nights catching up with friends is okay to do every now and then, it is not a healthy habit for the long term. Sleep is not only important for your mental and physical health but also for . healing and repair of your muscles, tissues, and more. Chronic sleep deficiency is linked to increased risk for heart disease, high blood pressure, and diabetes as well as mental health issues such as anxiety and depression.
Create White Space In Your Schedule. Stress management is an essential component of Lifestyle Medicine. One thing I’ve observed working with clients is that not having enough time or having too much to do is a big contributor to stress. The summer is the perfect time to address this. Where can you create white space in your schedule to do less? White space, also known as free time, is just as important for your physical and mental well-being as staying active and engaged in physical and social activities. Take the challenge and see where can you create a little more white space in your schedule? How does extra free time help with your overall stress levels? How can you keep this white space protected for your foreseeable future?
Soak Up Sunshine! The sun is one of the best ways to get vitamin D, the nutrient essential for bone health and fighting depression, just to name a few. While it is important to wear sunscreen when spending time outdoors and sunscreen will inhibit some vitamin D absorption. However, you will still get some of the benefits. The more time you spend outdoors the more your body will be able to absorb this nutrient over time. Sunshine is also very good for your overall mental and emotional wellbeing. Whenever spending time outdoors be sure to follow the sunscreen guidelines from your physician.
Be Mindful of Summer Drinking. Summer can be a challenge for people who’ve struggled with alcohol and other substance abuse issues. Be mindful not to fall into the habit of drinking a few cocktails or glasses of wine during the summer nights on a regular basis. And if you’ve already kicked the habit (like stopped smoking, recreational drug use, or reduced alcohol consumption), don’t fall back into it. If this has been a struggle for you in the past, know that the simple act of self-awareness of what, when and where your struggles are is huge. The next step is to create a support system and plan on how you will not revert to old habits. Lifestyle Medicine is avoiding the use of risking substances because the effects on your overall health and well-being are serious and can be life-threatening.