Collagen
What is Collagen?
Collagen is the most abundant protein found in the human body. It is found in our bones, muscles, skin, blood, tendons and cartilage. It allows these tissues to be strong and stretchy. Different types of amino acids link together to create collagen fibers. A healthy amount of collagen in the diet supports joint, skin, hair, and nail health. Collagen production in our body decreases as we age and under stressful conditions like lack of sleep, lack of exercise, and exposure to toxins/pollution.
Collagen is produced naturally in the body by combining different amino acids. The best dietary sources of the amino acids necessary for creating collagen come from foods like bone broth, organ meats, high protein foods like beef, chicken and eggs, and gelatin (the unflavored, powdered kind). Our bodies also require other nutrients like zinc and vitamin C to produce collagen. If your child does not eat enough of these nutrients or protein, or need additional gut and skin support, you may want to consider using a collagen supplement.
Is Collagen Beneficial for Autism?
Yes, collagen supplements may be beneficial for those with autism in a number of ways.
Gastrointestinal symptoms are very common among children with autism. There is emerging research that supports the use of collagen supplements to support the gastrointestinal system. One study found that 20g of a daily collagen supplement may reduce bloating and improve mild digestive symptoms in female adults. [1] Another study found fish collagen peptides to have anti-inflammatory effects and be protective against colitis. [2] Collagen is very important in wound healing and it seems that collagen supplementation may be beneficial for healing GI damage as well. [4]
Research also supports the use and effectiveness of collagen supplementation for skin health. One study found significant improvements in skin hydration, elasticity, roughness and density. [3] This may be beneficial for many people with autism who also deal with dry skin issues like eczema.
Lastly, collagen is an excellent source of amino acids, especially glycine. Supplemental glycine has been reported to increase glutathione levels in some studies, and may also reduce inflammation and promote effective sleep. [5]Amino acids are the building blocks of proteins and our bodies need them to grow, to make hormones and neurotransmitters and to accomplish countless other processes. For children in general, but especially children that are picky eaters, getting enough protein/amino acids can be challenging so supplementing with collagen may be a great option.
Supplementation*
Collagen supplements can be a great way to get this important protein into your child’s diet. Most collagen supplements are tasteless, odorless powders that mix well into beverages, smoothies, soups, sauces, applesauce, and more. Look for the term “hydrolyzed collagen peptides” as this is the form that is most easily absorbed in the body.
Dosing
Dosing depends on your child’s age and weight. Take a look at the manufacturer recommendations on the package. Generally, ½ scoop offering 5 grams of protein is sufficient for most kids.
Our Favorite Collagen Supplements:
Powder
Note: Great Lakes Gelatin and Vital Proteins both offer flavored powders, such as lemon-lime, berry, vanilla, chocolate, and more.
Liquid
Capsule/Softgel
For younger kids, these might be somewhat large and tricky to swallow. But, if your child can take capsules, there are several options available on the market. This eliminates the need to mix powders into their foods!
Gummies
It is important to note that the amount of collagen in most gummy-type supplements is usually far less than is available in powder form. For instance, the gummies listed have 2500mg of collagen peptides, whereas a serving of a powdered supplement has 20 grams (20,000mg!). The powder really gives you a better bang for your buck, if you can find a way to use it in your child’s diet. However, if extreme selective eating is an issue, gummies are an option.
DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.
*All supplements are linked to Amazon for convenience, however, buying supplements on Amazon does not guarantee quality, as there are many “unverified resellers” selling nutrition supplements. To buy supplements that are verified to be sent directly to the consumer, you can create an account on the Autism Dietitian FullScript and search for the supplement under “Catalog”.
**Gummy form often has the lowest levels of EPA and DHA, so if your child is able to take another form, liquid or capsule is often the most efficient at repleting nutrient levels.
