Collagen for Gut Health: How It Helps, According to Experts
Every now and then, we run across a supplement that really does it all. While hyper-specific supplements can work wonders in their niche (for instance, lion’s mane mushroom for focus), there’s something special about a supplement that can have benefits throughout the body.
Collagen is one of these wonder supplements. This supplement is incredibly popular for its beauty benefits, but it can also have benefits for bones, joints, heart health, muscles, and gut health. Read on to learn more about how collagen can support gut health and how you can take more of it.
What Is Collagen?
First, let’s talk about what collagen is. Collagen is a structural protein made up of three main amino acids: glycine, proline, and hydroxyproline. Its main job is to help certain body parts hold their shape when they’re moved.
Think about how your skin goes right back to its original shape after you pinch it. This is what collagen does throughout your body.
There are 28 different types of collagen that can be found throughout the body, but the most common type of collagen in the body is type I collagen. Type I collagen makes up 90 percent of the body’s total collagen stores, and it can be found in the skin, bones, and connective tissues.
Type III collagen may not be as prevalent as type I, but it has a very different purpose. This type of collagen is found in the intestinal walls, blood vessels, and organs. These body parts frequently change shape to adapt to the body’s needs, and collagen helps them snap right back into place.
Our bodies naturally make collagen throughout our lives, but this production tends to decline with age. That’s why common age-related concerns include wrinkles and achy joints.
How Can Taking Collagen Support the Gut?
The gut is one of the foundational pieces of overall health. A healthy gut can support balanced mental health, clear thinking, healthy joints, and even healthy skin. This is only the beginning — researchers are discovering more information every day about how much our bodies depend on our gut health.
There are plenty of ways you can support gut health, and one of them is by taking collagen. Here’s what you need to know about how collagen supplements can encourage a healthy gut.
Supports Gut Lining
One of the biggest ways collagen can support gut health is by supporting the gut lining. Two of the amino acids that make up collagen — glycine and proline — can actually encourage healthy intestinal permeability.
Intestinal permeability refers to our body’s ability to absorb nutrients from the foods we eat. Normally, our intestinal walls are tightly knit together so that only vitamins and minerals can pass through. However, gut irritation can cause the junctions to loosen, making the holes big enough for larger molecules like toxins to pass through to the bloodstream.
This condition is called leaky gut. The toxins that enter our body through leaky gut can have widespread effects, from brain health to hormonal balance. Symptoms of leaky gut include bloating, food sensitivities, and stomach cramps.
May Have Prebiotic Qualities
The gut is populated with trillions of bacteria, all of which exist in a delicate balance with each other. These bacteria work hard to digest food, produce vitamins, and synthesize neurotransmitters. This microbial balance can easily shift depending on what we eat, how we sleep, and even our stress levels.
To support a good balance of bacteria, it’s important to eat plenty of prebiotic fiber. This fiber acts like food for our good gut bacteria, helping them to reproduce and maintain a healthy balance in our digestive system.
Some evidence shows that collagen can behave like prebiotic fiber. The exact behavior of collagen depends on how much you take, its molecular weight, and its amino acid profile. Because of this activity, collagen can directly support a healthy balance of gut bacteria.
Minimizes Digestive Discomfort
Finally, collagen can also help minimize digestive discomfort. This is likely because of the above actions, but the first benefit you might immediately notice from taking collagen is a change in how your gut feels.
One study showed that taking as little as 20 grams of collagen per day addressed digestive discomfort and bloating in healthy women. Some of the women also reported that taking collagen helped with their heartburn.
How Can You Take More Collagen?
If you’re interested in trying the benefits of collagen for yourself, there are a few ways you can incorporate more collagen into your diet. You can opt for foods that naturally contain collagen or look for a collagen supplement.
Foods that contain collagen include:
- Bone broth
- Gelatin
- Egg whites
- Fish
- Bone-in, slow-cooked meats
As far as collagen supplements go, make sure you choose a supplement that uses high-quality collagen.
For instance, our Mushroom Coffee+ contains four grams per serving of grass-fed bovine collagen. Plus, this supplement is way more fun to take than a simple capsule or unflavored protein powder. All you need to do is add water and give it a stir, and you have a delicious coffee with extra benefits.
Our blends don’t stop with collagen. We also feature a nootropic formula that contains lion’s mane mushroom, chaga mushroom, and L-theanine. Together, these ingredients can work together to support mental focus and clarity, mental health, sleep quality, and immunity.
The Bottom Line
Collagen is so much more than just a beauty supplement. Along with all of its other health benefits, this structural protein can support gut health by encouraging a strong gut lining, acting as prebiotic fiber, and minimizing digestive discomfort.
Gut health is the key to total wellness, which is why our mushroom blends are designed to support the gut with a multi-pronged approach. Visit the Everyday Dose blog today to learn more about gut health and how it works.
Sources:
Collagen: What It Is, Types, Function & Benefits | Cleveland Clinic
Decreased Collagen Production in Chronologically Aged Skin | PMC
BENEFITS OF COLLAGEN FOR MAINTAINING A HEALTHY GUT | Health Beat
Collagen-derived peptides as prebiotics to improve gut health | ScienceDirect
What is the benefit of collagen in your diet? | Gundersen Health System
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