The Best Collagen For Gut Health Support In 2024.
Collagen plays a significant role in gut health, as it provides structural support to the gut lining and can help address common gut health issues.
In this post, I share more about the connection between collagen and gut health, along with addressing how collagen can help specific gut-related problems which can crop up or be exacerbated by the hormonal upheaval of menopause.
At the end of the post, I will share some collagen products and their unique benefits to the human body.
The Link Between Collagen and Gut Health
Collagen plays a crucial role in maintaining gut health by providing structural support to the intestinal lining, which is essential for preventing harmful substances from entering the bloodstream.
Optimal gut health is pivotal for immune function and receiving the beneficial effects of the well-balanced diet we consume.
Collagen is rich in amino acids such as glutamine, glycine, and proline.
Glutamine is vital for the health of the intestinal lining, aiding in its repair and regeneration.
Glycine and proline contribute to tissue repair and overall gut health.
Collagen’s benefits extend to several common gut health issues which I will explore further below.
How Collagen Supports Gut Health
Collagen is particularly beneficial in repairing and maintaining the integrity of the gut lining, as well as offering anti-inflammatory properties that can aid in various gut-related conditions;
1. Repairing and Maintaining the Gut Lining
- Structural Support: Collagen is a major component of the connective tissue in the gut lining, providing structural support and helping to maintain its integrity. This structural support is crucial for ensuring that the gut barrier functions properly, preventing harmful substances from entering the bloodstream.
- Amino Acids for Repair: Collagen is rich in amino acids like glutamine, glycine, and proline, which are essential for the repair and regeneration of the intestinal wall.
- Glutamine is particularly important as it serves as a primary fuel source for the cells of the gut lining (enterocytes) and helps seal tight junctions between cells. This prevents increased intestinal permeability, commonly referred to as “leaky gut.”
- Glycine and Proline contribute to the synthesis of new collagen fibres, supporting the ongoing repair and maintenance of the gut lining.
- Barrier Function: By strengthening the gut barrier, collagen helps reduce the permeability of the gut lining, which is essential for preventing the leakage of toxins, bacteria, and undigested food particles into the bloodstream. This is crucial for preventing systemic inflammation and maintaining overall health.
2. Anti-Inflammatory Properties
- Reduction of Inflammation: Collagen contains amino acids that possess anti-inflammatory properties, helping to reduce inflammation in the gut. Chronic inflammation is a common issue in many gut disorders and can lead to further damage if not addressed.
- Benefits of Leaky Gut Syndrome: In leaky gut syndrome, the integrity of the gut lining is compromised, leading to increased permeability and inflammation. Collagen’s ability to strengthen the gut barrier and its anti-inflammatory properties make it a beneficial supplement for managing and potentially improving this condition.
- Soothing Effect: The presence of glycine in collagen has a calming effect on inflammation, which can soothe the gut and reduce discomfort associated with inflammatory bowel conditions.
3. Benefits for Specific Conditions
- Leaky Gut Syndrome: Collagen supports the healing of the gut lining by promoting the repair of tight junctions and reducing intestinal permeability. This helps alleviate symptoms associated with a leaky gut, such as bloating, food sensitivities, and fatigue.
- Inflammatory Bowel Diseases (IBD): For conditions like Crohn’s disease and ulcerative colitis, collagen can help reduce inflammation and support the healing of the gut lining, potentially easing symptoms and improving gut function.
- Overall Gut Health: By maintaining the health of the gut lining and reducing inflammation, collagen contributes to improved digestion, nutrient absorption, and overall gut function, which is essential for maintaining general health and well-being.
Additional Benefits of Collagen for Gut Health
As you have just read, collagen plays a vital role in maintaining gut health by supporting the structure and integrity of the intestinal lining.
Its benefits extend to addressing common gut health issues like leaky gut syndrome, inflammatory bowel diseases, and digestive health concerns.
By incorporating collagen into the diet, you can support your gut health and promote overall well-being.
Additional benefits of collagen include;
1. Supports the Microbiome
- A healthy gut lining supports a balanced gut microbiome, which is essential for digestive health, immune function, and overall well-being. Collagen can help create an environment where beneficial gut bacteria can thrive.
2. Gut-Brain Connection
- The gut-brain axis refers to the bidirectional communication between the gut and the brain. A healthy gut lining can positively influence mood and mental health, as the gut is involved in producing neurotransmitters like serotonin.
Collagen Supplements for Gut Health & More
There’s a lack of randomised controlled trials of dietary supplements of collagen.
The few such studies that have been done have found that collagen peptides are possibly effective for improving skin hydration and skin elasticity, internally as well as externally. It’s also possibly effective for relieving joint pain and improving function.
As a nutrition therapist, my recommendation is always to source your nutrients from real food where nature provides the additional nutrients needed for optimal absorption and use in the body.
However, we are all super busy and sometimes for ease or convenience you may wish to add a supplement to your diet.
Following are a variety of supplements available on the market, some I have tried but we all have unique needs so I will provide you with the facts so you can make an informed choice. If you want to learn more about increasing your collagen naturally, you may enjoy this post.
1. Ancient Nutrition Multi Collagen Protein
- Description: Ancient Nutrition’s Multi Collagen Protein combines collagen from four different sources: bovine, chicken, fish, and eggshell membrane. This comprehensive blend provides Types I, II, III, V, and X collagen.
- Formulation for Gut Health: This product is designed to support joints, skin, and gut health through its diverse collagen sources, particularly benefiting gut health with its inclusion of Type II collagen from chicken.
- Innovation: Combining multiple collagen types is intended to provide a broader range of benefits and maximize support for different body systems, including the gut.
- Pros: Versatile, providing a full spectrum of collagen types; easily dissolves in liquids.
- Cons: Some users may find the taste of the unflavored version slightly off-putting.
2. Dr. Axe Collagen Protein Gut Restore
- Description: This product by Dr Axe is specifically formulated to support gut health, featuring a blend of collagen peptides and clinically studied ingredients to support the gut lining.
- The formulation for Gut Health: Contains L-glutamine, probiotics, and licorice root extract to promote gut healing and digestive balance alongside collagen.
- Innovation: The addition of gut-specific ingredients like probiotics and L-glutamine sets this product apart as a targeted gut health supplement.
- Pros: Tailored for gut health, offering a more comprehensive approach with additional gut-supportive nutrients.
- Cons: Slightly more expensive than standard collagen supplements due to its specialized formulation.
3. Bulletproof Gut Health Collagen Protein
- Description: Bulletproof Gut Health Collagen Protein combines collagen peptides with gut-friendly ingredients like prebiotics and probiotics.
- Formulation for Gut Health: It is enriched with acacia fibre, a prebiotic that feeds beneficial gut bacteria, along with probiotic strains to support gut flora balance.
- Innovation: The synergy of collagen with prebiotics and probiotics provides a holistic approach to gut health.
- Pros: Supports both the structural integrity of the gut lining and the balance of gut microbiota.
- Cons: Some users might find it more complex to incorporate due to its specific taste and additional components.
- Multi-Source Collagen Blends: Edible Health Collagen combines collagen from both bovine and marine sources, providing a mix of Type I and Type III collagen. Amino Acid Profile for Gut Health: Rich in essential amino acids like glycine, proline, and glutamine, Edible Health has specific products for individual requirements.Sustainability: Edible Health focuses on sustainable sourcing practices, ensuring their marine collagen is derived from ethically sourced fish. This commitment to sustainability aligns with consumer demand for environmentally responsible products, making it a conscious choice for those seeking high-quality collagen.
- Purity and Versatility: Offers a pure formulation free from artificial flavours, colours, and preservatives. Its versatile powder form allows it to be easily incorporated into various foods and beverages without altering taste or texture, making it convenient for daily use.
- Description: Correxico Collagen is a premium collagen supplement sourced from grass-fed, pasture-raised cattle (bovine collagen) in South America. It focuses on providing high-quality, natural collagen peptides without the use of hormones or antibiotics.
- Formulation for Gut Health: The product is rich in amino acids such as glycine, proline, and glutamine, which are essential for maintaining the integrity of the gut lining and supporting overall digestive health. These amino acids help repair the intestinal barrier and reduce inflammation.
- Innovation: Correxico emphasizes sustainable and ethical sourcing practices, ensuring that their collagen is not only high-quality but also environmentally friendly. They focus on a clean formulation, free from artificial additives, flavours, or preservatives.
- Pros: High-quality, sustainably sourced ingredients. Rich in essential amino acids for gut health. Free from artificial additives and preservatives. Versatile powder form that mixes easily with foods and drinks.
- Cons: Does not include additional functional ingredients like vitamins or probiotics. Limited flavour options.
6. Bio-Synergy Beauty From Within
- Description: Bio-Synergy Beauty From Within is a collagen supplement designed to support skin, hair, and nail health, emphasizing the enhancement of natural beauty from the inside out. It is formulated to provide essential nutrients that aid in maintaining youthful skin and overall wellness.
- Formulation for Gut Health: While primarily focused on beauty benefits, the supplement includes amino acids such as glycine and proline, which support the gut lining’s integrity and overall digestive health.
- Innovation: The product combines collagen peptides with additional ingredients like hyaluronic acid and vitamin C to enhance skin health and improve collagen synthesis and absorption. This combination also aids in maintaining skin hydration and elasticity.
- Pros: Includes hyaluronic acid and vitamin C for enhanced absorption and skin benefits. Supports overall beauty with benefits for skin, hair, and nails. Contains amino acids that support gut health indirectly.
- Cons: Primarily targeted towards beauty rather than gut health.
7. Living Balance, Bone Balance
- Description: Living Balance, Bone Balance is a collagen supplement specifically formulated to support bone health. It aims to enhance bone density and strength by providing essential nutrients that support the skeletal system.
- Formulation for Gut Health: While primarily designed for bone health, the supplement includes collagen peptides rich in amino acids like glycine and proline, which can support the integrity of the gut lining and overall digestive health.
- Innovation: This product combines collagen with additional ingredients such as calcium and vitamin D, which are crucial for bone health. These additions help maximize the absorption and effectiveness of collagen in supporting bone density and strength.
- Pros: Specifically formulated to support bone health with added calcium and vitamin D. Contains amino acids beneficial for gut health. Enhances bone density and strength. Free from artificial additives and preservatives.
- Cons: Primarily targeted towards bone health rather than gut health.
8. GSE Organic Supplements, Beauty Collagen Boost
- Description: GSE Organic Supplements, Beauty Collagen Boost is a vegan collagen-boosting supplement designed to enhance skin, hair, and nail health. It utilizes plant-based ingredients to naturally support the body’s collagen production.
- Formulation for Gut Health: While focused on beauty, the supplement includes plant-based ingredients that are rich in antioxidants and amino acids, supporting overall gut health and the integrity of the intestinal lining.
- Innovation: This product is innovative in its use of vegan ingredients like amino acids, vitamins, and minerals that mimic the effects of collagen. It includes vitamin C, zinc, and biotin to enhance collagen synthesis and improve skin health.
- Pros: Vegan-friendly and suitable for those avoiding animal products. Contains ingredients like vitamin C, zinc, and biotin for collagen synthesis. Supports skin, hair, and nail health with plant-based nutrients. Antioxidant-rich formula that may benefit gut health.
- Cons: Does not contain actual collagen peptides, as it is a vegan formulation. Primarily focused on beauty benefits rather than gut health. May not provide the same direct collagen benefits as animal-derived collagen supplements.
Recent Innovations in Collagen Supplements
- Enhanced Absorption: Many brands now incorporate vitamin C and other cofactors to improve collagen absorption and effectiveness.
- Multi-Source Collagen Blends: Combining collagen from different sources (bovine, chicken, fish, and eggshell) to provide a comprehensive range of collagen types.
- Additional Functional Ingredients: Supplements now often include ingredients like probiotics, prebiotics, and specific amino acids that target gut health more effectively.
- Sustainability: An increasing focus on sustainable and ethically sourced collagen, with certifications like non-GMO and organic labels becoming more common.
Which are the best collagen supplements is really about your unique requirements.
Ways to Consume Collagen for Optimal Gut Health
1. Collagen Supplements
- Collagen Powders: Mix collagen powder into beverages like water, smoothies, tea, or coffee. This method is convenient and allows for easy incorporation into your daily routine. It is best to choose hydrolyzed collagen, as it is more easily absorbed by the body.
- Collagen Capsules or Tablets: These are portable and easy to consume, making them a good option for on-the-go supplementation.
- Liquid Collagen: Available in ready-to-drink forms or as concentrated liquids, this type is often flavoured and can be consumed directly or added to drinks.
2. Collagen-Rich Foods
- Bone Broth: A rich source of natural collagen, bone broth can be consumed on its own or used as a base for soups and stews. It also contains other beneficial nutrients like gelatin and amino acids that support gut health.
- Fish and Chicken Skin: These are natural sources of collagen. Including fish or chicken with the skin in your diet can provide additional collagen and support gut health.
- Egg Whites: While not a source of collagen, egg whites contain proline, an amino acid essential for collagen production.
- Gelatin: A product derived from collagen, gelatin can be used in recipes for desserts, jellies, and smoothies to boost collagen intake.
Discover more in this post; The Best Way To Add Collagen To Diet With Foods.
Lifestyle Changes to Complement Collagen Intake
In my experience with clients looking to improve their menopause health, it is always easier and more sustainable to focus on adding rather than taking away.
By adding healthy habits in a way that supports long-term goals but is also complimentary to your current lifestyle you will find that the ‘good’ crowds out the ‘not so good’.
Here are my top tips to increase collagen absorption and gut health during menopause and beyond;
1. Eat a well-balanced diet
- Nutrient-Rich Foods: Include foods high in vitamins and minerals that support collagen synthesis, such as vitamin C (citrus fruits, berries, and peppers), zinc (nuts, seeds, and legumes), and copper (mushrooms, leafy greens, and whole grains).
- Fiber-Rich Foods: Promote a healthy gut microbiome by consuming plenty of fibre from fruits, vegetables, legumes, and whole grains. Fibre helps feed beneficial gut bacteria and supports regular digestion.
2. Stay Hydrated
- Water Intake: Drinking enough water is essential for maintaining the mucosal lining of the intestines and ensuring proper digestion and nutrient absorption.
- Herbal Teas: Teas like ginger, peppermint, and chamomile can soothe the digestive tract and promote gut health.
3. Manage Stress
- Mindfulness Practices: Techniques like meditation, yoga, and deep breathing exercises can help reduce stress, which is linked to gut health issues. Stress management is crucial for maintaining a healthy gut-brain axis.
- Adequate Sleep: Ensure you get enough restful sleep each night, as poor sleep can negatively impact gut health and the body’s ability to repair itself.
4. Regular Exercise
- Physical Activity: Engaging in regular physical activity can promote a healthy gut microbiome and improve digestion. Activities like walking, jogging, and yoga are beneficial but focus on the movement you enjoy and that is sustainable.
5. Avoid Gut Irritants
- Reduce Ultra Processed Foods: Limit consumption of ultra-processed foods such as seed oils, artificial chemicals and high-sugar foods, which can negatively affect the gut microbiome.
- Limit Alcohol and Caffeine: Excessive alcohol and caffeine intake can irritate the gut lining and disrupt digestion.
- Quit Smoking: Smoking can harm the digestive system and increase the risk of gut-related issues.
6. Consider Probiotics
- Probiotic-Rich Foods: Consume foods rich in probiotics, such as yoghurt, kefir, sauerkraut, kimchi, and kombucha, to support a healthy gut microbiome.
- Probiotic Supplements: Consider taking a high-quality probiotic supplement to maintain gut health, especially if you have been on antibiotics or have digestive issues.
Conclusion
By incorporating collagen supplements and collagen-rich foods into your diet, you can support the health of your gut lining and promote overall digestive health.
Complementing collagen intake with a balanced diet, adequate hydration, stress management, regular exercise, and avoiding gut irritants will further enhance overall menopause health as well as gut health.
Are you trying to find freedom from the misery of your menopause symptoms?
Your body was made to experience vitality and optimal health, it is modern living that is getting in the way of this.
You don’t need special diets, expensive supplements or HRT to regain your vitality and zest for life.
Your body is telling you everything you need to know, you just need to know how to translate this and understand how to nourish your body to lose unwanted belly fat, get a great night’s sleep and have enough energy to make it through the day.
You also need to do this in a sustainable way that fits your lifestyle.
If you would like to learn how to do this I am running my Menopause SHIFT Method program for a 2nd Beta Test.
Take advantage of the program at 50% off the launch price with lifetime access to all future updates. If you would like to learn more about this program and what is involved you can access the pre-registration document HERE.
If you would like to chat with me about your unique menopause transition, book a Wild Well-Being call and come away inspired and motivated to begin your journey to optimal health.