Matcha Collagen Tea Latte

Collagen is the primary structural protein of our body.

As a structural protein, you can think of collagen as the “glue” that helps provide structure and support to the cells in our body. It’s found in places like our skin, bones, tendons, cartilage, digestive tract, teeth, hair, and nails. Collagen makes up about 30% or one third of our body’s protein content!

As a protein, collagen is made up of different kinds of amino acids (19 to be exact!). When consumed orally, collagen gets broken down into these individual amino acids during digestion. These amino acids then become the building blocks to produce collagen within the body, or they may be used to produce other kinds of proteins.

Our bodies prioritize where amino acids are needed; so if supplementing with collagen, it’s important that you still are eating a balanced diet to ensure all your protein needs are covered.

Our bodies naturally make collagen through processes that involve different vitamins, minerals, and amino acids (protein). As we age, our bodies start to produce less collagen, which can lead to things like joint pain, decreased flexibility, and wrinkles.

In addition to aging, poor nutrition is a leading factor in reduced collagen production. If we aren’t eating the essential nutrients needed to create collagen, it makes sense that our bodies won’t be able to produce it!

Nutrients like vitamin C, zinc, copper, and sulfur all play a role in the synthesis of collagen. This means that including foods rich in vitamin C (e.g. citrus, bell peppers, berries, tomatoes), zinc/copper (e.g. oysters, cashews, almonds, whole grains), and sulfur (e.g. broccoli, cauliflower, cabbage, garlic, onions) can all help your body produce collagen.

Because collagen is a protein made up of amino acids, it makes sense that we also need to consume adequate protein to support its production! Foods like meat, fish, eggs, dairy, beans, tofu, tempeh, and quinoa are examples of foods rich in protein.

In addition to these protein foods, we may also choose to supplement with a collagen powder, which contains the exact amino acids that our bodies need to produce collagen.

Like many areas in nutrition, research on collagen supplementation is still in its preliminary stages. That said, early research appears to be promising in the areas of both joint and skin health! Let’s take a look at the results from some studies done in human populations:

• 2 placebo-controlled clinical trials assessed the effect of daily oral collagen peptide supplementation on skin hydration, and found that supplementation significantly increased skin hydration after 8 weeks of intake. These same studies found that the collagen density in the skin significantly increased as well, along with a reduction in collagen fragmentation. (I)
• A double-blind randomized placebo-controlled clinical trial on 120 subjects found that subjects who consumed daily hydrolyzed fish collagen for 90 days had an overall significant increase in skin elasticity, compared to the placebo group. This same study found reduced joint pain and improved joint mobility from collagen supplementation as well. (II)
• Another double-blind placebo-controlled trial among 69 women ages 35-55 found significant improvement in skin elasticity in the group receiving collagen peptides after 8 weeks. (III)
• There have been a number of small studies showing that oral collagen supplementation can improve exercise-related join paint among both healthy volunteers and athletes. (IV, V, VI, VII)

While there is still more research to be done, there appears to be a growing body of evidence that collagen supplementation may provide health benefits! Overall, collagen supplementation appears to be safe. If you’re curious to see if collagen supplementation works for you, be sure to choose a high quality supplement while also eating a balanced diet.

Remember – our health is never in isolation, and supplements are meant to be “in addition to” other lifestyle practices! Proper nutrition, minimizing sun damage, and avoiding smoking all help support our body’s production of collagen.

I personally have been taking Genuine Health’s Marine Clean Collagen (Unflavoured) for the past few months. I love that hydrolyzed collagen is the only ingredient, and that Genuine Health sources their collagen sustainably by using fish skins that would otherwise go to waste. When mixed into food or beverages, I can hardly taste it!

One of my favourite ways to use this collagen powder is in an elevated matcha green tea latte! These drinks are popular in coffee shops, but it is super simple to make them yourself at home. Keep scrolling for 2 delicious recipes – you will LOVE these morning drinks to energize and support you throughout your busy day.