I recently had the pleasure of an Ayurvedic consultation with Kyra Sudofsky where I was recommended morning collagen supplementation. At the time I was in the habit of starting my work day with coffee alone; a real cortisol booster. Riding on adrenaline, I would go until late afternoon before eating; fueled on my passion for work. This is not a very sustainable or nourishing way to navigate my work day. Per Kyra’s suggestion, I swapped out the coffee for matcha tea and whisked in a scoop of collagen powder (and a touch of honey). I’ve been doing this for a couple of months now, and I’m hooked. This week I share with you my matcha and collagen latte recipe and discuss the potential benefits. Note that it was recommended I take this latte after a glass of warm lemon water. 

Collagen is found in large amounts in the body, especially in the skin and represents about 30% of the body’s protein mass. Collagen fibers provide skin its strength, hydration, mechanical properties (like its ability to stretch and snap back to its original shape); it also provides bones its strength and integrity. Collagen supplementation is made from animals and it is proposed that consuming collagen increases the amount of peptides in our blood which stimulates collagen production and results in a more youthful skin appearance (1). 

We have to be careful when interpreting the research here because most of the studies are conducted by the collagen producing supplement company and have a small sample size. With this being said, possible benefits of collagen supplementation include: 

• Improved skin elasticity (the skin’s ability to stretch and snap back to its original shape; skin sags as it loses elasticity) (2)

• Improved skin hydration (2)

• Decreases wrinkle formation (3), including the appearance of eye wrinkles (4)

• Smooths the skin (3)

• May promote hair growth in thinning hair (5) 

• May increase nail growth and improve brittle nails (6)

Collagen can be considered a functional food. This is a food that provides health benefits beyond basic nutrition and can help us achieve optimal health. Collagen cannot be considered a perfect protein because it lacks the amino acid tryptophan. When we consume collagen, we are consuming amino acids that optimize health and address issues that occur with aging and exercise. Aside from the benefits above, consuming collagen regularly may: 

• Reduce joint pain (7)

• Strengthen tendons and ligaments (8)

• Increase lean body mass in the elderly (9)

• Increase bone mass density (10) 

On days that I am up and out of the house early, taking the time for breakfast hasn’t been manageable for me. Integrating collagen power, rich in amino acids, has been an accessible way for me to start the day with something nutritious. It just so happens to be a potential added benefit for my skin, hair, and nails, of which an opportunity as such I cannot pass up. Most studies use 2.5 grams to 15 grams of collagen for about 12 weeks. I personally use Vital Proteins Collagen Peptides which can be purchased through my online pharmacy for 10% off. One scoop of this Vital Proteins Collagen Peptides is 10 grams. 

Thanks for reading,
Heather

Resources 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7271718/

https://pubmed.ncbi.nlm.nih.gov/30681787/

https://pubmed.ncbi.nlm.nih.gov/26840887/

https://pubmed.ncbi.nlm.nih.gov/24401291/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/

https://pubmed.ncbi.nlm.nih.gov/28786550/

https://pubmed.ncbi.nlm.nih.gov/29081241/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356409/

https://pubmed.ncbi.nlm.nih.gov/26353786/

https://pubmed.ncbi.nlm.nih.gov/29337906/