How Do Collagen and Calcium Work Together and What Are Their Benefits?
Updated September 10, 2021
One of the most common daily supplements that people take is calcium. People take it daily as a chew, vitamin, or gummy.
Many people simply don't get enough calcium through their food intake, which can lead to issues with our bones. Our bones are the foundation of our bodies. They offer structural support and literally hold us together. It's extremely important that we eat the right things to maintain their strength.
While most people know that calcium is needed for our bones, you may be surprised to learn that collagen is just as essential. Collagen composes a large majority of our bones, allowing them to form and remain sturdy. It acts as a glue for them.
When used as supplements, both calcium and collagen can help to improve our bone health. Collagen has several other benefits besides improving bone health. It also works to improve gut health and skin health and strengthen hair, nails, connective tissues, and joints. Calcium can also help with our heart health. Read on to learn more about collagen and calcium, how they work together, and what their benefits are.
Can you take collagen and calcium supplements together?
Yes! You can take collagen and calcium supplements together. If you are trying to strengthen your bones, this combination can be especially helpful.
Postmenopausal women have a high risk of having issues with their bone health. Taking collagen peptides may help to improve the bone density of postmenopausal women.
Also, people who already have health issues with their bones might consider a calcium-collagen combination of supplements. When it comes to our bones, collagen is important. It helps to form bones and hold everything together. Osteoblasts are the cells responsible for building our bones, and they can be stimulated by collagen in order to produce new cells. Calcium is the most abundant mineral in the body, and it is absolutely essential for our bone health. It is used for building and maintaining bones.
Besides calcium, humans need vitamin D in order for the body to absorb calcium. While its biggest role in the body has to do with our bones, it's also important for our heart health. Calcium is involved in blood clotting and with the heart muscle. You can take it as a supplement or find it in many foods.
Collagen is the most abundant protein in the human body. Collagen synthesis takes place in our cells. It is made through chains of amino acids and vitamin C. These amino acids (such as glycine and proline) act as building blocks. As we age, our collagen production begins to decline. Once we reach our 20's, production decreases by around 1% each year. Collagen can be found in our connective tissues, skin, blood vessels, tendons, and joints. It is responsible for skin elasticity, the formation of our bones and maintaining healthy bones, improving muscle mass, lessening joint pain, and improving gut health.
The benefits of collagen as a supplement are that it can help with joint health, bone strength, skin health, and easing digestive issues. In order to get enough collagen, it's important to take supplements and eat a diet with collagen-rich foods such as bone broth. As a dietary supplement, collagen comes in many forms. Hydrolyzed collagen, collagen peptides, collagen powder, liquid collagen, and collagen pills. There are also different types, such as type II collagen and type I collagen. The collagen type simply refers to where the collagen is found in the body. The benefits of collagen supplements are numerous and extend far beyond your bone health. Supplements can help to boost your collagen intake. There are also no known side effects of collagen supplements.
A common form of supplement is collagen powder. This can be blended into smoothies or beverages. However, if you're looking for something more convenient and nutritious, try Kalumi BEAUTYfood bars. They contain 8 grams of hydrolyzed marine collagen and 11-13 grams of protein. Marine collagen is more bioavailable, meaning we can digest and absorb it more easily. The bars also contain other nutrient-rich ingredients such as sweet potato (contains vitamin A), and cocoa butter (contains polyphenols and flavonoids). Not to mention, they double as a beauty-boost!
Do calcium supplements work?
Yes, calcium supplements do work. Supplements can typically increase your intake by around 300mg per day, but it depends on the dosage you are taking. However, with any vitamin or mineral, it is always best to get what you need through food first. Supplements are just that: supplemental. You can find calcium in many foods, such as yogurt, cheese, salmon, tofu, green leafy vegetables (especially broccoli and kale), nuts, seeds (specifically almonds, chia, and sesame), and legumes and grains. Given this wide variety of foods, it's likely you get calcium on a daily basis. If you're vegan, for example, and don't eat seafood or dairy products, then it might be smart to take a calcium supplement to go with the vegetables and tofu you can have on your diet. As an adult, you need around 1,000-1,300mg of calcium each day. If you don't eat the foods listed above, taking a calcium supplement is a good option.
Calcium supplements are safe supplements, but some side effects might include digestive issues such as bloating or constipation. If you are unsure of how much calcium to take or if you should be taking it at all, ask your doctor or health specialist before you start taking it as a supplement to make sure it works for your body!
Can collagen replace calcium?
Yes and no. It depends on why you are taking either supplement. Both collagen and calcium are essential for our bone health and preventing bone loss. Collagen supplements have far more health benefits for your body than calcium alone. Collagen is needed in order for our bones to take hold of calcium and use it properly. Bones are composed largely of collagen, which gives the bones structure. Our bone matrix is composed of collagen fibers. In fact, 90-95% of the bone matrix is made of collagen fibers! Also, collagen is what helps our bones resist fractures.
As you can see, collagen does indeed play a large role in bone health. In a clinical study, taking collagen daily showed an increase in bone mineral density. This means that collagen does make our bones stronger. It also helps to prevent the breakdown of our bones, bone fractures, and other damage to our bones. In terms of your diet, eating foods rich in calcium and collagen is extremely important.
Your body needs these things in order to function and maintain your health. When it comes to supplements, collagen may be able to replace calcium, depending on a few things. If your doctor tells you to take calcium supplements, you should obviously continue to take them. However, if you are generally healthy and simply looking to have strong bones and take preventative measures, collagen supplementation can replace calcium.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Sources:
https://medlineplus.gov/ency/article/002062.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
https://lpi.oregonstate.edu/mic/health-disease/bone-health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
https://pubmed.ncbi.nlm.nih.gov/25314004/
https://www.medicalnewstoday.com/articles/248958#side-effects-of-calcium-supplements
