The importance of collagen

 Decreased Collagen Production 

From an orthopedic standpoint, one of the biggest issues we face as we age is that the collagen which makes up not only our skin, but also our bones, joints, and muscles begins to decrease in production beginning in our mid 20s. Yes, that’s right… it peaks in our 20s. Enjoy it while you got it, Gen Z peeps!
 

What can we do to combat this?
The first and most important thing is to maintain a healthy diet with lots of protein including dishes such as wild-caught salmon, chicken, and citrus fruits rich in vitamin C. I know, I know…easier said than done!
 

Although the data is early on this, there are studies suggesting that hydrolyzed collagen supplements can potentially decrease fine lines and wrinkles.  There are also multiple studies showing that collagen supplementation can help increase bone density.  Decreasing bone density is what can eventually lead to a diagnosis of osteoporosis, which affects ~20% of women over age 50.

It is important to note that there is still some debate as to how much the hydrolyzed collagen can actually be absorbed by the body; however, anecdotally I’ve had patients tell me they find it helpful for not only skin and hair, but some bone and joint issues (e.g. mild early arthritis).  Nevertheless, more research is needed on the latter to determine whether collagen supplementation can truly help reduce joint pain.
 

Red light therapy has also been shown to increase collagen levels, in addition to helping with muscle recovery and hair growth.
 

As for maintaining muscle mass, resistance training is also key, and I recommend it at least three times per week. Also, Urolithin A has been shown to boost muscle function in older individuals.
 

Regarding bone density, once again resistance training can be helpful, but also supplementation with vitamin D and calcium can be considered for some people, especially post-menopausal women.
 

Pulsed electromagnetic frequencies (PEMF) have been shown to stimulate bone growth in many studies.
 

I hope this information has been helpful and try your best to keep those collagen levels high…your older self will thank you!
 

As always, check with your doctor before starting any new supplement or trying anything such as red light therapy.