Key Takeaways:
With certain supplements, absorption is hindered when they are taken simultaneously with other supplements or nutrients. For example, iron and calcium absorption are reduced when the nutrients are taken at the same time.
There are also supplements where absorption is increased when the nutrient is taken alongside other nutrients. Returning to the example of iron, iron absorption is enhanced when it’s ingested with vitamin C, so pairing these nutrients together can improve the effectiveness of your iron routine.
But, what about collagen? Can you take other supplements with collagen? What supplements increase collagen absorption? What supplements decrease collagen absorption? Keep reading to find out.
Benefits of Combining Collagen with Other Nutrients
As a protein, collagen is composed of amino acids, which are the building blocks of all proteins.
A protein is considered a “complete protein“ when it contains all nine essential amino acids. Collagen does not provide a sufficient amount of tryptophan, so it is not a complete protein. However, tryptophan is found in many other foods. If you are taking collagen supplements, it also pairs well with plant protein powders, or other forms of protein, so long as you aren’t dosing your protein intake in a huge bolus.
The body can produce collagen endogenously from the amino acids proline, hydroxyproline, and lysine, which means that you do not necessarily have to eat foods high in collagen or take collagen supplements. Because all collagen in the diet and collagen supplements are derived from animal products, this is important for vegans, vegetarians, and those on a plant-based diet. However, the collagen synthesis reaction requires cofactors—other nutrients to catalyze the reaction. This is one of the main reasons why it’s essential to take collagen with other supplements.
Combining collagen with other nutrients also improves overall well-being by giving you a structured regimen that includes other essential vitamins, minerals, and trace micronutrients.
Key Nutrients to Combine with Collagen
Here are some of the primary nutrients that may improve collagen absorption, production, and utilization in the body:
Vitamin A
Vitamin A is a fat-soluble vitamin that aids in collagen synthesis in the body. It also supports the functions and benefits of collagen for the skin.
Vitamin C
Like vitamin A, vitamin C plays a vital role in catalyzing the reaction that manufactures collagen in the body.
As an antioxidant, Vitamin C also supports the utilization of collagen by increasing cell turnover, reducing inflammation, and supporting the immune system.
Hyaluronic Acid
When considering which nutrients to take alongside collagen, many people focus just on vitamins and minerals, but hyaluronic acid is one of the most important compounds to take with collagen.
Hyaluronic acid is a molecule that increases the hydration of the skin and joints because it attracts water molecules, aiding the structural support of collagen and the flexibility and pliability of elastin, another structural protein. Therefore, hyaluronic acid helps keep your skin supple and your joints lubricated and mobile.
Although the body can manufacture this compound, few foods contain hyaluronic acid aside from bone broth.
Therefore, look for collagen supplements that contain hyaluronic acid, or consider pairing your collagen powder with a hyaluronic acid supplement to maximize the benefits of collagen.
Zinc
In addition to supporting the immune system and providing other roles in the body, zinc is a mineral that is involved in the enzymatic processes required for collagen synthesis from the amino acids proline, hydroxyproline, and lysine.
Manganese
Manganese is another mineral that plays a role in catalyzing the reactions that help form collagen in the body. Manganese also supports many of the functions of collagen such as bone development, skin, elasticity, and joint health.
Thus, deficiencies in manganese can impact collagen synthesis, as well as the effectiveness of collagen supplementation for skin and joints.
Copper
Unlike some micronutrients, we don’t need large amounts of copper in the diet or supplements for overall health, but just because the recommended intake of copper is much lower than minerals like calcium or magnesium does not mean that copper isn’t important.
Copper is involved in maintaining healthy, connective tissues and bones, both of which are also benefits of collagen. It also is involved in supporting the immune system and producing red blood cells.
Additionally, when the body manufactures collagen from its constituent amino acids, this mineral provides structural stability to the collagen protein by cross-linking bonds between the amino acids. Because all types of collagen are structural proteins, this bonding is very important for maintaining the integrity of collagen in your tissues.
Fish Oil
Fish oil or vegan omega-3 fatty acid supplements help reduce inflammation and support overall health.
The anti-inflammatory properties of these fatty acids can help support gut health and skin health to maximize the benefits of collagen in the body.
Probiotics
Particularly if you are taking collagen for gut health, consider adding probiotics to your collagen supplement routine.
Probiotics help populate the gut microbiome with healthy bacteria, which not only supports the immune system and keeps pathogenic species away, but also reduces inflammation and improves the absorption of nutrients.
If the bacteria in your gut are imbalanced, or your gut microbiome lacks sufficient “good“ bacteria, you may not be able to digest and absorb collagen supplements, and all of the micronutrients you need to manufacture and utilize collagen in the body.
Furthermore, probiotics have been found to support skin health.
Collagen is not a vitamin; it is a protein. Therefore, you can take collagen with a multivitamin or any of the vitamins mentioned above without worrying that you are taking an excess of a particular vitamin. Generally, to maximize absorption, it is best to take supplements with food, particularly fat-soluble vitamins—vitamins A, D, E, and K.
It is important to read the labels on any collagen supplements that you look at the ingredients list to make sure that your collagen supplement doesn’t include a lot of fillers and byproducts. Also, look at the nutrition facts to see what types of vitamins and minerals have been added to your collagen supplement. Remember, nutrients such as vitamin C, vitamin A, zinc, and copper play integral roles in the synthesis, absorption, and utilization of collagen in the body.
Conclusion
While it is important to choose pure collagen peptides or hydrolyzed collagen that doesn’t have many fillers, collagen powders that include vitamins and minerals (particularly those discussed above) are good options as long as you work them into your supplement regimen without taking an excess of the included vitamins and minerals.
Finally, look at the dosing recommendations from the manufacturer. Working with your healthcare provider is generally the best approach to finding the best collagen regimen for your needs.
