Is collagen or colostrum better for your health?
Over the last few years, you may have noticed collagen supplements and products popping up everywhere! Collagen has been in the spotlight for its widely known health and beauty related benefits for skin, joints, hair, nails, and gut health. And now colostrum seems to be taking centerstage. Collagen and colostrum offer some similar health benefits but is one superior to the other? The short answer is: it depends. Let’s dive in so you can learn and make the best decision for your own health!
What is Collagen?
Collagen is the most abundant protein in our body, in fact it makes up about 30% of our total protein mass. It is the primary building block of our body’s bone, skin, muscles, tendons, and cartilage. It’s also found in our intestinal lining, organs, and blood vessels. The main role of collagen is to help make our tissues resilient and elastic enough to be able to withstand stretching. (ie: make our skin soft and supple). It is natural to see a reduction in collagen production in our bodies as we age, and of course other factors related to environment, diet, and stress play a role as well.
Collagen Supplements
Collagen supplements are typically derived from animal sources like bovine, chicken, and fish. They are broken down into digestible forms like powder and are often referred to as collagen peptides. Collagen powders can be mixed into water, coffee, and smoothies. It’s important to note that collagen is not technically a complete protein, so while supplements can of course contribute to your daily protein intake, they shouldn’t be relied on as your primary source of protein.
Benefits of Supplementing with Collagen:
While research is always ongoing, many randomized controlled trials to date show that supplementing with collagen can have the following potential health benefits:
- Promote the skin’s natural collagen and elastin production.
- Support skin hydration and smooth the appearance of wrinkles.
- Provide essential ingredients for hair and nail health, reducing brittleness.
- Support gut and digestion health.
- Improve joint mobility and decrease joint pain.
- Contribute to muscle growth.
What is Colostrum?
Colostrum, also known as “liquid gold,” is the initial milk produced by mammalian mothers immediately after giving birth. This nutrient-rich milk contains vitamins, minerals, growth hormones, fats, and carbohydrates, along with antibodies and antioxidants that help to nourish and build the baby’s immune system.
Health Benefits of Colostrum Supplements
Colostrum supplements are typically sourced from cows, within three days of giving birth, and can be taken as a pill, powder, or liquid.
As with collagen, research is ongoing, but studies to date show promising findings about the effects of colostrum supplements, particularly pertaining to gut health and immunity:
- Helps regulate the immune system by providing Immunoglobulins and other immune factors.
- Improves gut permeability and supports the body’s normal gut repair pathways.
- Improves digestive health by maintaining a healthy microbial and cytokine balance in the gut.
- Stimulates collagen production and skin regeneration.
- Speeds recovery after exercise.
Can you take colostrum supplements if you’re sensitive to dairy?
While colostrum is technically a dairy product, Dr. Dishman and Dr. Weintrob have found based on their extensive work with patients, that colostrum supplements do not usually have the same effect on dairy-sensitive patients as conventional dairy products.
Should You Take Colostrum or Collagen?
As we mentioned at the outset, the decision will largely depend on what your health goals are. While both collagen and colostrum offer great support for skin and gut health, if you’re more focused on boosting your immune system, colostrum might be a good choice. If you are looking to support your joints and muscles, along with your skin, hair, and nails, then collagen might be the way to go.
And as always, it’s best to discuss any supplementation with your functional health provider to ensure you’re making the most informed decision!
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References
- Bovine Colostrum Applications in Sick and Healthy People: A Systematic Review, 2021.
- Colostrum Therapy for Human Gastrointestinal Health and Disease, 2021.
- Oral Collagen Supplementation: A Systematic Review of Dermatological Applications, 2019.
- Collagen, 2022.
- The Collagen Family, 2011.
- Collagen, 2021.
- Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study. 2018.
- A Systematic Review of the Influence of Bovine Colostrum Supplementation on Leaky Gut Syndrome in Athletes: Diagnostic Biomarkers and Future Directions, 2022.
