Have you ever wondered if collagen is everything it’s marketed to be? Can it reduce wrinkles, improve skin elasticity, ease arthritis pain, and lubricate your sore, stiff joints to make it easier to swing a golf club? Can it help heal and repair torn tendons, ligaments, and muscles so you can get back to playing more quickly? What exactly is collagen? How do you choose an appropriate collagen supplement? Keep reading for my answers to these common collagen questions that amateur and professional golfers have asked.

What is collagen?

Collagen is a protein that provides structure, strength, and support to muscle, bone, tendons, cartilage, and skin. Our bodies make their own collagen by combining different amino acids from a variety of foods that we eat. But, as we age, our collagen may start to break down and it becomes difficult for our bodies to make more. There are five main types of collagen.

Type I is found in skin, bones, ligaments, and tendons.

Type II is found in cartilage that supports joints.

Type III is found in muscles, blood vessels, and internal organs.

Type IV is found in the layers of skin.

Type V is found in the cornea or the eyes, skin, and hair.

Does food contain collagen?

The best way to help support collagen development is through food. However, we cannot absorb collagen in its whole form so just eating a diet rich in collagen foods doesn’t transfer directly to more collagen in the body. Our bodies must first break down collagen containing foods into individual amino acids. The body then uses two amino acids (proline and glycine), along with Vitamin C, zinc, and copper, to help build collagen in the body.

What types of collagen supplements are there?

Collagen supplements come in the form of pills or powders. Many collagen peptide powders come unflavored so they can be dissolved in any of your favorite beverages. They are made by extracting collagen from animals and then heating it up until the collagen breaks down into individual amino acids that are easier for the body to absorb. This process is called hydrolysis, and the result is collagen peptides (also called hydrolyzed collagen). You should look for either the term collagen peptides or hydrolyzed collagen on the product label. Remember, collagen is a protein that can’t be absorbed and used as collagen in the body. You will likely see a list of individual amino acids on the nutrition facts label that your body can use to help build collagen.

What does the research say?

While there is a lack of randomized controlled trials with collagen supplementation, there have been a few studies that have found that collagen peptides may be effective for relieving joint pain and improving joint function in athletes and people with knee osteoarthritis. That is promising for those of you who suffer from joint pain due to wear and tear from years of golfing. A few other studies suggest that collagen peptides may help improve skin elasticity and skin hydration. This is also promising for those of you who may suffer from skin damage due to playing golf year-round in the sun. Studies have also found that collagen peptides taken along with Vitamin C can help increase the effectiveness of collagen supplements, so finding one that includes Vitamin C could be beneficial.

Are there any risks in taking collagen supplements?

The FDA does not regulate dietary supplements, including collagen. Beware that there is no guarantee that the ingredients label is exactly what you are getting nor that the claims on the label are accurate. In addition, if you are a college or professional golfer subject to drug testing, make sure that you are taking a third-party tested supplement (NSF Certified for Sport or Informed Sport) that has been certified free of banned substances. If you are unsure if collagen peptides are appropriate for you, please consult your health provider.

Note: This content is for informational and educational purposes only and is not intended to be medical advice. Please contact a licensed physician or other qualified health provider for direct advice, diagnosis, and treatment regarding all medical conditions.