Lately, collagen has been among the most talked-about and sought-after dietary supplements. Despite its popularity, it still raises many questions about its properties, absorption, and side effects. To give clear answers to these questions, we turned to David Foreman, The Herbal Pharmacist, one of the most recognizable experts in the field of dietary supplements and natural therapy. As a licensed pharmacist, he successfully combines his knowledge with the principles of natural therapy. Through his numerous media appearances, his mission is to make complex topics in physiology and pharmacology easily accessible and understandable, to help people achieve better health naturally.
In this exclusive interview for our RealExperts column – Science and Experts Speak, David answers several frequently asked questions about collagen and reveals how to get the most out of this powerful supplement.
What is the ideal molecular weight for collagen?
David: The ideal molecular weight for collagen, especially for optimal absorption by the body, is usually considered to be around 2000 to 5000 Daltons (Da). Collagen in its natural, unprocessed form has a much higher molecular weight, around 300,000 Da. To improve absorption, collagen is often hydrolyzed, breaking it down into smaller peptides with a lower molecular weight.
Can collagen cause increased hunger or lead to weight gain?
David: Collagen (hydrolyzed) can lead to weight gain if consumed in excess or combined with weight training, since it acts as a protein source for building muscle mass rather than fat mass. Otherwise, consuming collagen shouldn't lead to weight gain or increased hunger.
Are there any side effects associated with taking collagen as a dietary supplement?
David: Hydrolyzed collagen shouldn't cause side effects. If any do occur, they're most likely related to digestive discomfort.
How does collagen affect the stomach and intestinal lining?
David: As the main protein in connective tissue, collagen plays a key role in gut health. It strengthens the lining of the digestive tract, reduces inflammation, and improves overall digestion.
Collagen provides essential amino acids like glycine and glutamine, which are crucial for repairing and maintaining the integrity of the gut lining. This helps prevent so-called "leaky gut" and supports its normal function.
What is the most effective way to take collagen, and why?
David: The most effective way to take collagen is one that fits easily into your daily routine and ensures consistent, enjoyable consumption. Add it to your morning coffee, a smoothie, or another drink. To improve absorption by the body, combine collagen with vitamin C. The form of collagen (powder, capsules, liquid) and the timing of intake are a matter of personal choice. It's important to choose an easily absorbable form, such as hydrolyzed collagen, since it's broken down into smaller peptides and your body processes it more easily.
What should you remember from David?
- Absorption: For the best absorption, choose hydrolyzed collagen with a weight between 2000 and 5000 Da.
- Weight: Collagen on its own doesn't lead to weight gain.
- Side effects: Collagen rarely causes side effects. If they do occur, they're usually related to stomach discomfort.
- Benefits: Strengthens the gut lining and improves digestion.
You can find more information and advice from the expert on David Foreman's official website - Herbal Pharmacist.
On the RealFood blog you'll find detailed information on the topics mentioned above.
