Can collagen provide gut health benefits?

Key Points

• Collagen for gut health is an emerging area of research.
• One study finds collagen supplements may improve bloating and mild digestive symptoms. 
• Nutrition and genetics are key factors in how our bodies produce collagen.

If you’ve been on social media in the past year or so, you’ve probably seen the occasional collagen supplement ad. The market now boasts a wealth of supplements that can target everything from skin health to various guts conditions, and collagen for gut health is now another gem within this treasure trove.

But what’s the verdict when it comes to the best collagen for gut health? Is collagen good for gut health? And what can we expect to gain from taking the right supplements?

Some promising studies point towards collagen supplements potentially supporting our gut health, but it’s early days still. More research is needed before we can say for sure if there are benefits of collagen for gut health.

The lowdown on gut health and collagen

We often hear about collagen in relation to our skin. But did you know that it’s the most abundant protein in our bodies? And it exists almost everywhere: from our bones, joints, nails, hair, muscles and connective tissue to – yep, you guessed it – our guts.

To understand the importance of collagen and the role it plays within our bodies, here’s what you need to know:

• Collagen is made up of amino acids, which are the building blocks of protein.
• It comprises three chains that curl together to form an elegant triple helix.
• There are 28 different types of collagen that we know of. Each plays a unique role in our bodies, from keeping our skin firm to our joints movable.
• It is produced extracellularly and intracellularly – a sciencey way of saying inside and outside of the cells in our bodies.

Collagen supports our gut health in the same way it supports our overall health: it essentially glues everything together. It gives our bodies structural support and helps prevent things from stretching too far out of shape.

Our bodies produce collagen on their own, right? So why do people take supplements?

As we move through life, our collagen production slows down – a natural part of the ageing process. Some people might take a collagen supplement as they age to potentially increase the collagen within their bodies.

Naturopath Gabbie Watt explains that there is little human evidence to show the benefits of collagen supplementation specifically on gut health, but there are promising studies emerging.

“There isn’t much research around collagen and gut health,” says Gabbie. “One study found that 20g per day of a collagen peptide supplement might reduce bloating and improve mild digestive symptoms. However, this study was only completed on a small group of female adults. There needs to be a lot more studies before we know more.”

Nutrition and genetics play a starring role

Everybody and every body is unique. This uniqueness means some people might not produce collagen to the same degree as others. This could be for various reasons, including nutritional and genetic factors. “Your body needs key nutrients to produce collagen,” says Gabbie, “like vitamin C, protein and iron.”

The reason? Like all the fascinating and intricate processes in our bodies, collagen production is complex. It goes through a series of chemical processes that require oxygen, iron and ascorbate (vitamin C) to be successful. Certain nutritional deficiencies, like a vitamin C deficiency, may lead to ‘altered collagen synthesis’. This means that your body might produce too much or too little collagen, which may impact your health.

Genetics can also play a role in how our bodies produce collagen. 

Given how different we all are, it’s important to speak with a healthcare professional if you have any concerns about collagen production in your own body.

Can you increase collagen production through diet?

In addition to taking supplements, are there other ways we can increase collagen production as we get older? The answer is maybe, and Gabbie explains why.

“Collagen is made up of protein, which is made up of amino acids. Fuelling our bodies with protein and amino acids may help with collagen production, but we need more research.”

One way we might be able to do this is by drinking bone broth. We know that bone broth benefits gut health by helping cell growth and repair, but whether it can produce collagen is yet to be seen.

On another front, some studies suggest it might be possible to increase collagen production in the body by taking amino acid supplements like arginine, ornithine and L-glutamine for gut health. The research on this, however, is inconclusive.

Is there a ‘best’ collagen for gut health?

There’s no ‘best’ collagen supplement for our guts that we know of just yet, but Gabbie recommends hydrolysed collagen when choosing to take a supplement. “Hydrolysed collagen is collagen that has already been broken down, so it’s better absorbed by the gut.”

What the science says is that hydrolysed collagen has an easier time getting through our mucosal barrier: a nifty little shield in our gut that acts as our first line of defence against external pathogens.

While we are still waiting for studies to confirm how collagen benefits gut health, our bodies are likely to absorb hydrolysed collagen better than other forms.

To supplement or not to supplement? It comes down to personal choice

Collagen and gut health is an exciting and emerging area of study. We don’t have all the answers yet, but progress is being made. And with collagen supplements gaining in popularity in recent years, there’s a lot for scientists to explore.

Is your gut feeling a little off? Book a chat with your healthcare professional for personalised advice on how to keep your gut feeling happy and healthy.

Related:

• How can I improve my gut health?
• Are fermented foods the key to good gut health?
• 4 foods for gut health

Gabbie Watt is a Naturopath and is passionate about blending evidence-based practice and traditional natural medicine into her approach. With experience previously working as a Radiation Therapist, Gabbie’s professional background in conventional medicine has been instrumental in shaping her holistic approach to health.