KUWAIT: Collagen is a protein that serves as a major component of connective tissues such as skin, bones, tendons and ligaments. It provides structural support, elasticity and strength to various tissues and organs. It is widely cherished for its ability to promote a youthful and healthy appearance. To learn strategies for preserving collagen levels and maintaining production as we age, Kuwait Times spoke to Dr Manal Dashti.

Kuwait Times: Do doctors recommend taking collagen supplements, and what is the recommended dosage?

Dashti: Collagen is a protein in our body that makes up many tissues and organs. Supplementing with the protein may help preserve skin health, muscle mass, bones and joints. The most common types of collagen used in supplements are hydrolyzed collagen, undenatured collagen and gelatin. However, because our body is capable of producing all of the collagen we need — if we eat a balanced diet, supplements may not be necessary for everyone.

Certain foods, including bone broth, bone marrow, fish, beef, chicken, dairy and eggs, either contain collagen or help our body produce it on its own by providing essential amino acids and other nutrients needed to do so. There are many types of collagen supplements available and how much we should take depends on the type of collagen. Each one of us may have different needs depending on our lifestyle and on the doctor’s assessment after running blood tests to get certain health benefits or help treat collagen deficiency or other conditions.

KT: What is the best type of collagen supplement?

Dashti: A lot of people take it to slow down age-related collagen loss. Again, while most people who eat a balanced diet that includes adequate animal sources of protein can make enough collagen, some people choose to take collagen supplements to support muscle growth, bone and joint health, and/or skin and hair health. Many types of collagen supplements are available, and the type you choose determines how much you should take.

Type 1 hydrolyzed marine collagen has been scientifically proven to be the most bioavailable to the body. Collagen cannot be absorbed unless it’s broken down into smaller amino acids. So, collagen supplements are not actually collagen, but rather components of collagen that are already broken down into absorbable form. Collagen supplements come in pill or powder form. Like all other supplements, I recommend talking with your healthcare professional before adding any type of processed collagen to your diet.

KT: What dietary and lifestyle factors can enhance collagen production?

Dashti: I recommend consuming a diet full of protein-rich foods, whether from plant or animal sources, to help supply these critical amino acids. Zinc, vitamin C and vitamin E are critical nutrients that aid collagen production. Fruits and vegetables high in vitamins and minerals are also good for supple skin.