Collagen and Probiotics

Collagen and probiotics are essential supplements for women’s health, with benefits ranging from rejuvenating skin to warding off urinary tract infections (UTIs). Can collagen reduce wrinkles? Do probiotics do more than support digestion? Let’s uncover the facts surrounding these two synergistic must-have women’s supplements for your nutrient nook.

COLLAGEN

Collagen is often described as the glue that holds our body together, and rightfully so. As an abundant structural protein, collagen forms the extracellular matrix, which supports and strengthens our skin, nails, bones, and other connective tissues. Our bodies make collagen throughout life, but less active fibroblasts (collagen-producing cells) mean less collagen production with age.

During our early 20s, collagen production declines by approximately 1.0–1.5% annually. With time, fine lines develop, along with weak nails, joint stiffness, and thinning bones. Besides aging, also smoking, sun exposure, poor nutrition, stress, and estrogen loss during menopause accelerate collagen loss. But there’s good news! Research shows supplementation with hydrolyzed collagen peptides stimulates fibroblasts to promote collagen production for connective tissue regeneration.

Benefits of collagen supplementation

Within the first five years of menopause, women lose 30% of the total collagen in their skin, followed by an average decline of 2% each year thereafter. This collagen loss weakens skin tissue, leading to wrinkles, thinning, and dryness. Hair thinning and loss along with brittle nails are also common occurrences. Reduced collagen production can lead to stiff and painful joints, slow muscle recovery, and reduced bone mineral density. Research on supplementing with hydrolyzed collagen peptides has been promising, revealing the following benefits:
• Reduced wrinkles and fine lines
• Improved skin hydration, elasticity, and smoothness
• Increased nail strength and hair thickness
• Improved joint stability and mobility
• Reduced joint pain associated with osteoarthritis
• Increased bone strength and bone mineral density
• Improved muscle recovery and muscle strength

PROBIOTICS

The digestive tract is home to several microorganisms, including good bacteria, that help establish our gut microbiota. There are 100 trillion bacterial cells in the intestines – about 10 times more than human cells. From digestion to immune function, the microbiota influences numerous physiological processes.

Disturbances in microbial balance because of diet, stress, infections, and antibiotic use can lead to dysbiosis. Dysbiosis is associated with IBS, IBD, allergies, autoimmune diseases, and an increased risk of urinary tract and vaginal infections in women. Probiotic supplementation is one strategy that can help address these concerns.

Probiotic advantages for the urinary tract

Over half of all women will have at least one UTI during their lifetime, and of these, about 25% will experience recurrent UTIs. Most UTIs are caused by the bacterium Escherichia coli and are conventionally treated with antibiotics. However, overuse of antibiotics can increase the risk of infections, dysbiosis, and antibiotic resistance. Consequently, alternative treatments for UTIs are necessary. Research has shown that probiotics can restore microbial balance in the urogenital tract; and specific probiotic strains, particularly lactobacilli, can inhibit the growth of E. coli in the urinary tract. Likewise, cranberry and D-mannose supplements reduce the risk of recurrent UTIs and can complement the use of probiotics for UTI prevention.

Probiotic advantages for vaginal health

The vaginal microbiome is largely composed of bacteria, especially lactobacilli, which play a crucial role in maintaining a slightly acidic environment in the vagina and producing compounds that combat harmful bacteria. Antibiotics, pregnancy, menopause, and sexual activity can disrupt the balance of the vaginal microbiome, triggering concerns of yeast infections and bacterial vaginosis. By restoring and maintaining a healthy vaginal microbiome, inhibiting the growth of harmful bacteria, and modulating the immune system, probiotics provide a safe and effective way to prevent common vaginal concerns in women.

Studies have also suggested that probiotics might offer potential advantages for additional areas, including skin conditions, mood, sleep, menstrual discomfort, fertility, and polycystic ovary syndrome (PCOS).

Supplementing with collagen and probiotics

Collagen and probiotics complement one another and can be combined for overall health and well-being. Here’s what to consider when selecting these supplements:

Collagen: Choose hydrolyzed collagen peptides clinically shown to benefit skin, hair, nails, bones, and joints. Whether you prefer tablets or powders, opt for a hydrolyzed collagen supplement with third-party testing to ensure purity and safety. Collagen dosing can range from 2.5 to 10 g daily.

Probiotics: Select supplements that provide clinically studied strains that support women’s health, such as Lactobacillus strains. In the initial stages of probiotic supplements, use a minimum of 1–5 billion colony-forming units (CFUs) and gradually increase to 20–50 CFUs, depending on your health needs. Probiotics are intended to be taken daily and stored properly – some probiotics are shelf-stable, but others require refrigeration. Always read the label to be sure.

Becoming the healthiest version of yourself is crucial for empowering your journey in life. With must-have supplements like collagen and probiotics readily available in natural health stores and online, all women can nourish their bodies positively, fostering well-being and vitality.