Collagen: The Foundation of a Healthy Gut

Collagen: The Foundation of a Healthy Gut

When we think of gut health, the first thing that comes to mind is probiotic bacteria, right? Dig a little deeper and you may find that before probiotics come into the picture, it’s important to consider the foundation of gut health–the gut lining. Strengthening the gut lining is the job of key proteins – the most important of which is collagen.

Understanding how the gut lining works and what it needs to stay healthy is paramount–but where does collagen fit in? Collagen provides strength and supports the gut lining, helping to maintain a healthy environment for the entire gut microbiome. Keep reading to find out if collagen could be part of your essential supplement line-up.

Collagen for Gut Health and the Gut Lining

Collagen is most commonly associated with healthy hair, skin, nails, and connective tissue – but it’s also essential to digestive health. The gut lining is composed of layers of cells that act as a protective barrier – one of these layers is called the mucosal barrier, a protective lining that prevents harmful toxins, pathogens, and excessive inflammation from wreaking havoc on the whole body. Collagen’s role in gut health lies here, as it is rich in proline, serine, and glycine–essential amino acids that help to maintain the structure and function of the mucosal barrier and reduce inflammatory responses.1

When collagen levels decline—whether due to aging or insufficient dietary intake—the gut lining can weaken, potentially causing various digestive issues. Collagen plays a key role in restoring and strengthening the gut lining, enhancing its protective functions and helping to reduce inflammation.

Key Amino Acids in Collagen for Digestive Health

Like all proteins, collagen is made up of a combination of amino acids. The unique types and quantities of amino acids in collagen are what makes it so beneficial for the health of the gut. Two specific amino acids found in collagen–glycine and glutamine–are particularly beneficial for digestive health and function. Here’s how:

  • Glycine: This amino acid is a powerful anti-inflammatory that helps to protect and repair the gut lining. Glycine has been shown to reduce the production of harmful inflammatory compounds in the gut, easing digestive stress and supporting the healing process.2
  • Glutamine: When it comes to gut health, glutamine is essential. This amino acid plays a vital role in maintaining the integrity of the intestinal lining. It supports the regeneration and repair of gut wall cells, particularly following periods of stress, illness, or inflammation. Additionally, glutamine serves as a primary fuel source for these cells, promoting optimal gut function and helping to alleviate digestive discomfort.3

What is Leaky Gut and Can Collagen Help? 

Intestinal hyperpermeability or ‘leaky gut syndrome’ as it’s more commonly known, refers to a condition where the tight junctions that act as seals between the cells of the gut lining become damaged and weak, allowing unwanted particles such as food, toxins, and harmful bacteria to enter the bloodstream.4 This can trigger inflammation and immune responses throughout the body, leading to symptoms like bloating, fatigue, food sensitivities, and even joint pain. Collagen helps maintain the structural integrity of the gut wall, including the tight junctions, preventing these leaks and their unwanted side effects.

What Type of Collagen Should You Use? 

While all collagen types are important, consider your health goals before choosing a collagen supplement:

  • Type I Collagen: This type of collagen is found in skin, bones, and tendons, and is known for providing strength and support.
  • Type II Collagen: Primarily found in cartilage and joints, this type of collagen also supports gut health by reducing inflammation and improving overall strength and function of the gut lining.
  • Type III Collagen: This collagen type supports the elasticity and strength of skin, blood vessels, and internal organs.

What Makes Marine Collagen a Top Choice for Gut Health?

When it comes to collagen supplements, marine collagen—derived from fish—is an excellent choice. It is highly bioavailable, meaning the body can absorb and utilise it more effectively than other types of collagen. Marine collagen primarily contains type I and type II collagen, making it particularly beneficial for gut health, as well as supporting skin and connective tissue. Rich in amino acids like glycine, serine, proline, and glutamine, marine collagen plays a key role in repairing and maintaining the gut barrier.5 This makes it an outstanding option for digestive health, as it helps strengthen the intestinal lining and promotes overall gut integrity.

How to Add Collagen to Your Daily Routine

When it comes to new supplements, collagen has to be one of the easiest to incorporate into your diet. Since it’s virtually undetectable when unflavoured, it’s easy to blend into a hot or cold beverage and take it with you on the go for a boost of protein that supports your gut health. Here are some easy ideas for how to include collagen in your daily routine:

  • Blend it in your smoothie: Add a scoop of collagen powder to your morning smoothie for an easy, nutritious boost.
  • Stir into your soup: Collagen peptides dissolve easily in both hot and cold liquids, making them perfect for adding to soups, broths, and stews.
  • Mix into your morning coffee: Collagen coffees have been a popular option for a few years now–and for good reason! Add a scoop of collagen powder to your coffee, stir and go.
  • Collagen supplements: For convenience, collagen supplements are also available in capsule form. You can take them on their own, making them perfect for travel or keeping at the office.

Ideal Dosing and Timing for Gut Health

The ideal dosage of collagen for gut health can vary, but the general recommendation is 15-20 grams per day as a powder or one capsule. Some people find it helpful to take collagen with meals due to the convenience and improved digestive support.

Timing Tips:

  • Take collagen in the morning: If you’re using collagen to support digestion, having it first thing in the morning can help to lay the foundations of gut health throughout the day.
  • Take it with meals: Collagen may be especially beneficial when consumed with meals as it helps to enhance nutrient absorption and support gut function during digestion.

By adding collagen to your diet, you’re strengthening your gut lining and priming your digestive health–and when your gut is healthy, you feel healthier overall. 

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This article was written by Sophia Power, Clinical Nutritionist.



References:


  1. Song, W., et al. Identification and structure-activity relationship of intestinal epithelial barrier function protective collagen peptides from Alaska pollock skin. Mar Drugs, 2019;17(8):450. https://pmc.ncbi.nlm.nih.gov/articles/PMC6723256/
  2. Genton, L., et al. Gut barrier and microbiota changes with glycine and branched-chain amino acid supplementation in chronic haemodialysis patients. J Cachexia Sarcopenia Muscle, 2021;12(6):1527-1539. https://pmc.ncbi.nlm.nih.gov/articles/PMC8718035/
  3. Achamrah, N., et al. Glutamine and the regulation of intestinal permeability from bench to bedside. Current Opinion in Clinical Nutrition and Metabolic Care, 2017;20(1):86-91. https://journals.lww.com/co-clinicalnutrition/abstract/2017/01000/glutamine_and_the_regulation_of_intestinal.13.aspx
  4. Lee, H.S. Intestinal permeability regulation by tight junction: Implication on inflammatory bowel disease. Intest Res, 2015;13(1):11-18.
  5. Pu, S.Y., et al. Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis. Nutrients, 2023;15(9):2080. https://www.mdpi.com/2072-6643/15/9/2080

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