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Which Is A Better Source Of Collagen, Bone Broth or Collagen Supplements?
IF Insider No. 34
In this issue, we are going to look at collagen, as we get a lot of questions about whether it’s effective to supplement and if so, which types of supplements are best. We will fill you in on what we found out.
As usual, we are bringing you news on what we’re currently reading or watching. For our premium subscribers, in this issue’s Research Spotlight we’ll be looking at a new study that shows how intermittent fasting may prevent infections in those who practice it.
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Which Is A Better Source Of Collagen, Bone Broth or Collagen Supplements?
You can think of collagen, the most plentiful protein in your body, as the “glue” that holds everything together in your body through your connective tissues. These collagen proteins are important components for building healthy teeth, bones, muscles, joints, and skin.
As you age, your body’s ability to produce collagen declines and starts when you are in your 20s! Many people begin supplementing with a collagen source as a way to help their skin health and appearance. Research shows that people who took collagen had a decrease in joint pain post-exercise and they also experienced an increase in the thickness of their cartilage.
So what is a good source of collagen? Bone broth is very popular these days with everyone from Instagram influencers to celebrity chefs touting its powers. Bone broth’s proponents tout benefits from building your immune system, strengthening your bones, helping your arthritis, and most importantly, it is supposed to be loaded with collagen that will help smooth your skin and help you look younger.
Although bone broth can be a good source of protein, research does not back up most of those other claims. Even when bones are cooked for hours, they don’t release very much calcium at all into the broth. Plus bone broth has not been shown to reduce the pain of arthritis.
What about bone broth’s effect on inflammation? Research shows that chicken bone broth thinned mucus better than drinking a mug of hot or cold water. Plus a single study did show that chicken bone broth did tamp down the activity of neutrophils, a type of white blood cells that are the “first out of the gate” when there is an infection. But this has not been replicated in a controlled study using adult subjects.
Ok, so now let’s get to what most people think about bone broth: that it is a great source of collagen.
Well, that’s true…to a point.
While bone broth does contain collagen, it’s not absorbed very well. And if you can’t get it into your body through your digestive tract, it really doesn’t matter how much collagen it contains. Plus, the broth that is made from both chicken and beef bones has a distinct taste and smell that many people find unpleasant.
Then there is the risk of contamination. These bone broth products are made from animal byproducts like hoofs, tendons, and bones, which can not only harbor viruses but some have even been found to contain high concentrations of toxic heavy metals.
Plus, if you are vegan or plant-based, then these products will be unacceptable to you. There are so-called “vegan” collagen products out there but they are collagen precursors and are not collagen, which is an animal-derived product.
So now let’s take a look at marine collagen, which is derived from the skin and scales of fish. You might be concerned that this type of collagen could contain mercury, as many fish are contaminated with it. Mercury collects in the fat of fish and not the skin or scales, so marine collagen products are mercury-free.
We use and recommend marine collagen from Deep Marine Collagen company. Each batch of their product is tested by an independent third-party lab, and not only meets but exceeds all prescribed standards for heavy metals.
Plue Deep Marine Collagen is sustainably made from the scales of North Atlantic cod, haddock, and pollock, parts of the fish that would otherwise be discarded. Unlike bone broth, Deep Marnie collagen is odorless, tasteless, and quite easily mixes into smoothies, protein drinks, yogurt, or even coffee or tea.
Unlike the collagen in bone broth, Deep Marine collagen is highly bioavailable, with an extremely small particle size, making it very absorbable. In fact, the collagen peptides in Deep Marine’s collagen are 3 to 5 times smaller than those of other collagen supplements on the market. This high bioavailability means more collagen peptides can enter your bloodstream so you can begin getting the benefits of reducing your arthritis pain or having smoother, rejuvenated skin.
Bone broth has its advantages, but being a good source of bioavailable collagen is not one of them. Deep Marine Collagen is the clear winner in our book. We have negotiated a special deal for a 20% discount for our IF Insider readers should you choose to purchase Deep Marine Collagen.
Both links are set up to pre-populate the discount code so you shouldn’t have to enter it, but if for some reason it does not show the discount, use FASTFACTOR20 (all caps).
Why It Matters
We’re not trying to avoid aging, we’re just trying to do it with as long a health span as possible.
“Aging is an extraordinary process whereby you become the person you always should have been.”
~ David Bowie (1947 - 2016) - Acclaimed by critics and musicians alike, English singer-songwriter and actor David Bowie was one of the most influential musicians of the 20th century and one of the best-selling musical artists of all time.
What We Are Reading 📚
With each issue, we bring you a short blurb on what we are currently reading or watching, including books, articles, podcasts, videos, movies, and research papers of value.
Ellen - I am what you might call a “mitochondriac” as I am completely fascinated by these tiny organelles which reside in our cells and serve as the life-sustaining power plants, producing energy for our cells. These tiny power stations have their own DNA, which is passed down only through your mother.
Mitochondria were thought to have once been bacteria, which somehow took up residence in our cells. They are thought to play a pivotal role in aging, degenerative diseases, and even cancer.
I’m currently reading Nick Lane’s Power, Sex, Suicide: Mitochondria and The Meaning of Life. Dr. Lane is a biochemist, writer, and Professor of Evolutionary Biochemistry in the Department of Genetics, Evolution, and Environment at University College London.
His books have won numerous prizes and he has been called one of the most exciting science writers of our time. In Power, Sex, Suicide, Dr. Lane showcases the latest mitochondrial research findings on how complex life evolved, why sex actually arose, and why we age and die (that’s where the cell “suicide” comes in.)
This is a fascinating, easy-to-understand, and thoroughly enjoyable book!
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