Collagen is found in our skin, hair, nails, and connective tissues like tendons and ligaments. But what is collagen and what does it do for the body?
Collagen is the most abundant protein in the human body, making up about one-third of its total protein content and it plays an important role in providing structure and support to the body. It is composed mainly of the amino acids glycine, proline, hydroxyproline, and arginine. As we age, our bodies produce less collagen, leading to wrinkles, joint pain, and other age-related issues. Luckily, there are ways to combat this decrease in collagen production. A natural way to supplement and/or stimulate collagen is through the foods we eat. Another way is by taking collagen supplements.
Collagen supplements come in many different forms, including powders, liquids, capsules, and tablets. They can be made from animal or fish sources, or they can be vegetarian. Collagen supplements are also available in beauty products like creams and serums.
What Are the Different Types of Collagen and Their Benefits?
There are 28 different types of collagen, but only 4 are found in the human body. Out of the 4 collagen types, 80-90% in our bodies is type I, II, and III.
Type I
This is the most abundant type of collagen in the human body. It's found in our skin, tendons, ligaments, and muscle tissues. Type I collagen is responsible for skin elasticity and strength.
Type II
This type of collagen is found in our cartilage and joints. It provides cushioning and prevents wear and tear. Type II collagen is important for joint health.
Type III
This type of collagen is found in our muscles, organs, and blood vessels. It provides structure and support. Type III collagen is important for tissue repair.
Type IV
This collagen type is a protein that is found in the basal lamina, which is a layer of the skin. It is also found in other connective tissues, such as the kidney and lung. Type IV collagen is important for the structure of these organs and helps to keep them functioning properly.
The Best Natural Sources of Collagen
Here are the best natural sources of collagen and sources that help stimulate and protect your body's levels of these vital proteins:
- Bone broth: Bone broth is rich in collagen and other nutrients that support gut health. It's also easy to make at home or find in stores.
- Fish skin: Fish skin is a good source of collagen, as well as omega-3 fatty acids and other nutrients. You can find it in some supplements or add it to soups or stews.
- Eggshell membrane: The eggshell membrane is a thin layer that surrounds the egg white. It's rich in collagen and other nutrients, and you can find it in some supplements.
- Gelatin: Gelatin is made from collagen and is often used in jello or marshmallows. It can also be added to soups or smoothies for an extra boost of protein.
- Canned fish with bones: Canned fish with bones, such as sardines and anchovies, are a good source of collagen. The bones are rich in calcium and other nutrients, and you can eat them or use them to make broth.
- Organ meats: Organ meats, such as liver and kidney, are good sources of collagen. They're also rich in other nutrients, such as iron and vitamin A.
- Soy products: Soybeans and soy-based products, such as tofu and tempeh, are good sources of protein and contain isoflavones that can mimic the effects of estrogen in the body.
- Dairy products: Dairy products, such as milk, cheese, and yogurt, contain casein and whey protein, both of which are rich in amino acids. They also contain calcium and other nutrients.
- Fruits and vegetables: Fruits and vegetables are good sources of antioxidants and other nutrients that support collagen production. Citrus fruits, berries, dark leafy greens, and tomatoes are especially beneficial.
- Vitamin C: Vitamin C is an antioxidant that can help to protect collagen from damage and promote its production. It can be found in many fruits and vegetables, as well as supplements.
- Herbs and spices: Herbs and spices, such as ginger, turmeric, and garlic, contain compounds that can help to boost collagen production.
- Green tea: Green tea is rich in antioxidants and polyphenols that can help to protect collagen from damage. It's also a good source of caffeine, which can promote hair growth.
- Bone marrow: Bone marrow is a fatty tissue that contains stem cells and other nutrients that support the production of new collagen fibers. It's often used in cosmetic products or can be eaten on its own.
- Antioxidants: Antioxidants are substances that help to protect cells from damage. They can be found in many fruits and vegetables, as well as supplements.
Additional Ways to Stimulate Collagen
- Diet: Eating a healthy diet that includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats can help to support collagen production.
- Exercise: Exercise helps to increase circulation and deliver nutrients to the cells that produce collagen. It can also help to reduce stress levels, which can promote collagen production along with other health benefits.
- Sleep: Getting enough sleep is important for overall health and can help to promote collagen production.
- Massage: Massage can help to increase circulation and deliver nutrients to the skin. It can also reduce stress levels, which can promote collagen production.
- Infrared radiation: Infrared radiation can help to increase circulation and deliver nutrients to the skin. It can also promote collagen production.
- Ultrasound: Ultrasound therapy can help to increase circulation and deliver nutrients to the skin. It can also promote collagen production.
- LED light therapy: LED light therapy can help to increase circulation and deliver nutrients to the skin. It can also promote collagen production.
- Microneedling: Microneedling is a procedure that involves using fine needles to create tiny holes in the skin. This can help to stimulate collagen production.
- Creams and serums: There are many different types of creams and serums that contain ingredients that can help to boost collagen production.
- Retinoids: Retinoids are a type of vitamin A that can be found in over-the-counter and prescription products. They can help to reduce wrinkles and improve skin texture.
- Collagen peptides:Peptides are short chains of amino acids that can help to stimulate collagen production. They can be found in some over-the-counter and prescription products.
- Copper peptides: Copper peptides are small molecules that contain copper, which is necessary for the production of collagen. They can be found in some over-the-counter and prescription products.
- Growth factors: Growth factors are proteins that help to stimulate the growth of new cells and promote collagen production. They can be found in some over-the-counter and prescription products.
Collagen Supplements
The Different Forms of Collagen Supplements
There are many different types of collagen supplements available, including powders, pills, and creams. These products can provide a concentrated dose of collagen and other nutrients.
- Powders: Powders are the most popular type of collagen supplement. They can be mixed with water or other liquids and drunk as a beverage. Collagen powder can also be added to food or smoothies.
- Pills: Pills are another popular type of collagen supplement. They're easy to take and can be taken with or without food. Pills can also be dissolved in water or other liquids.
- Creams: Creams are a type of collagen supplement that can be applied to the skin. They're typically used to reduce wrinkles or improve skin elasticity.
- Liquid Collagen: Liquid collagen is a type of collagen supplement that's taken orally. It typically comes in a bottle with a dropper. Liquid collagen can also be added to other liquids, such as water or juice.
- Serums: Collagen serums are topical products that contain ingredients that can help to stimulate the production of collagen in the skin. They often contain peptides, which are short chains of amino acids that can help to promote the growth of new collagen fibers.
Which Type of Collagen Supplement is Right for You?
The type of collagen supplement you choose should be based on your individual needs and preferences. If you want a convenient way to get your daily dose of collagen, collagen powder, liquids and pills are good options. If you're concerned about the appearance of your skin, creams and serums may be better choices. Talk to your doctor or healthcare provider about which type of collagen dietary supplements are right for you.
Are Collagen Supplements Beneficial?
The short answer is yes, collagen supplements can be beneficial for overall health. Collagen supplements can help to replenish the body’s supply of this important protein, resulting in firmer, younger-looking skin.
In addition to improving skin health, collagen supplements can also support joint health by helping to repair and rebuild cartilage. This can be especially beneficial for those who suffer from conditions like arthritis or joint pain. Collagen products can also help those with reduced bone mineral density and contribute to overall bone health.
While there are many different types of collagen supplements on the market, they all work to improve overall health in one way or another.
The Best Types of Collagen Supplements
Marine Collagen Supplements
Marine collagen is derived from fish skin and scales, making it ideal for those who are looking for a vegetarian or vegan-friendly option. Marine collagen is rich in two types of peptides that are known to support skin health: hydrolyzed collagen and gelatin. Hydrolyzed collagen is easily absorbed by the body and helps to stimulate the production of new collagen fibers. Gelatin, on the other hand, helps to hydrate and plump the skin, resulting in a more youthful appearance. Marine collagen supplements are also a good source of other nutrients like vitamin C, which is essential for collagen production.
Bovine Collagen Supplements
Bovine collagen is derived from the skin, bones, and connective tissue of cows. It is rich in types I and III collagen, which are the two most abundant types of collagen in the body. Supplementing with bovine collagen can help to support the health of the skin, joints, and gut. Bovine collagen supplements are also a good source of other nutrients like amino acids and vitamin C.
Chicken Collagen Supplements
Chicken collagen is derived from the skin, bones, and connective tissue of chickens. It is a rich source of type II collagen, which is essential for healthy joints. Chicken collagen supplements can help to reduce joint pain and inflammation, and improve joint mobility. Chicken collagen is also a good source of other nutrients like amino acids and vitamin C.
Eggshell Membrane Collagen Supplements
Eggshell membrane collagen is derived from the thin layer of tissue that surrounds an egg. It is a rich source of types I and III collagen, as well as other nutrients like chondroitin and glucosamine. Eggshell membrane collagen supplements can help to support the health of the joints, skin, and gut.
Plant-Based Collagen Supplements
Plant-based collagen is derived from plant sources like algae or seaweed. It is a rich source of type III collagen, which is essential for healthy skin. Plant-based collagen supplements can help to improve the appearance of the skin by reducing wrinkles and fine lines. Plant-based collagen is also a good source of other nutrients like vitamin C and hyaluronic acid.
Hydrolyzed Collagen Supplements
Hydrolyzed collagen is a type of collagen that has been broken down into smaller peptides for better absorption by the body. Hydrolyzed collagen supplements are a good choice for those who want the maximum benefits from their collagen supplement. Hydrolyzed collagen is a rich source of types I and III collagen, as well as other nutrients like amino acids and vitamin C.
Gelatin Supplements
Gelatin is derived from animal sources like cows or pigs. It is a rich source of type II collagen, which is essential for healthy joints. Gelatin supplements can help to reduce joint pain and inflammation and improve joint mobility. Gelatin is also a good source of other nutrients like amino acids and vitamin C.
Collagen Peptides
Collagen peptides are short chains of amino acids that are derived from collagen. Collagen peptides are easily absorbed by the body and help to stimulate the production of new collagen fibers. Collagen peptides are a rich source of types I and III collagen, as well as other nutrients like amino acids and vitamin C.
Chicken Bone Broth Collagen
Chicken bone broth collagen is derived from the bones, skin, and connective tissue of chickens. It is a rich source of type II collagen, which is essential for healthy joints. Chicken bone broth collagen supplements can help to reduce joint pain and inflammation, and improve joint mobility. Chicken bone broth collagen is also a good source of other nutrients like amino acids and vitamin C.
Collagen Protein Powder
Collagen protein powder is made from hydrolyzed collagen, which is a type of protein that is found in the connective tissues of animals. Hydrolyzed collagen has been shown to be effective in reducing the appearance of wrinkles and fine lines and improving the skin's elasticity and firmness. You can also purchase multi collagen protein powder.
As you can see, collagen supplements are available in a variety of forms, including powder, capsules, and liquid. Collagen powders can be added to smoothies, soups, or other recipes. Capsules and liquids are convenient ways to take collagen on the go.
No matter which forms you choose, make sure to read the label carefully to ensure you are getting a high-quality product.
Do Collagen Supplements Have Any Side Effects?
Yes, collagen supplements can have side effects. The most common side effect is digestive upset, including nausea, bloating, and diarrhea. If you experience these symptoms, stop taking the supplement and consult your doctor.
Some people may also be allergic to collagen supplements, so it's essential to speak to your doctor before taking them if you have any allergies or sensitivities.
FAQs About Collagen Supplements
How much collagen should you take per day?
When it comes to taking collagen supplements, there is no one-size-fits-all answer. The amount of collagen you should take per day depends on several factors, including your age, activity level, diet, and health goals. That said, most experts recommend taking 10-15 grams of collagen per day.
Can you take too much collagen?
There are no known side effects of taking too much collagen, however, since it is a protein, consuming large amounts may put a strain on the kidneys. It is always best to speak with a healthcare professional before starting a supplement regimen, especially if you have any pre-existing medical conditions.
Can you take collagen while pregnant?
If you are pregnant, it is important to consult with your healthcare provider before taking any supplements, including collagen. Some types of collagen may not be suitable for pregnant women. Additionally, it is important to be aware that some supplements can interact with medications that you may be taking during pregnancy. Therefore, it is always best to speak with your healthcare provider before starting any supplement regimen.
Who should avoid collagen supplements?
There are some people who should avoid collagen supplements altogether. These include:
- People with autoimmune conditions like rheumatoid arthritis or lupus
- People with a history of allergies or food sensitivities
As with any supplement, it’s always best to seek professional medical advice before starting collagen supplementation, especially if you have a medical condition.
Does collagen help hair growth?
There is no definitive answer to this question as everyone's hair growth is different and dependent on a variety of factors. However, some people do report that taking collagen supplements has helped to improve the condition and appearance of their hair. Collagen is a protein that supports healthy skin and hair, so it stands to reason that taking extra collagen could help to support hair growth.
Does collagen help you lose weight?
No, collagen will not help you lose weight. However, it may help you reduce the appearance of cellulite and improve your skin’s elasticity.
Should men take collagen?
Some experts believe that collagen may offer certain benefits to men, such as improved skin health and reduced inflammation. Additionally, collagen supplements are generally considered safe for most people. Therefore, if you’re interested in trying collagen, it’s unlikely that it will cause any harm.
What are collagen peptides?
Collagen peptides are the broken-down form of collagen that can be easily absorbed by the body. They are often referred to as hydrolyzed collagen and are commonly used in supplements and beauty products. What is collagen hydrolysate?
Collagen hydrolysate is a powdered form of collagen that has been broken down into smaller peptides. This makes it easier for the body to absorb and use. It’s often used in supplements, skin care products, and bone broth.
Can you give pets collagen?
Yes, you can give your dog or cat a collagen supplement for pets. Collagen is as important to your pet's health as it is to ours, but the body's ability to produce it decreases as your pet gets older. Collagen for cats and dogs helps your pet's muscles, bones, tendons, ligaments, blood vessels, digestive tract, and skin stay healthy. It also plays an important role in a variety of other functions.
