What is Collagen?
Collagen supplements seem to be a buzz product in the health and beauty industry, but is it worth it? And how do you pick a product when you have so many options?
Consider this a complete guide to collagen supplements from an RN, Board-Certified Nurse Coach, and Functional Medicine Practitioner.
One supplement that I often talk about and get questions about is Collagen, and rightly so! Collagen is one of those “trendy” supplements showing up everywhere. You can find collagen protein bars and face creams. While you walk through the supplement section of your local store, you will see gummies, powders, and liquids.
But what exactly is collagen, and is it worth it?
Collagen is a crucial protein produced in your body. It is the main structural protein found in your skin, tendons, cartilage, and bone (Wang, 2021). Think of it as the protein glue that holds your body together. Collagen also affects hair, skin, nails, blood, and even your gut health. Needless to say, it is important for your health.
Your body has 28 types of collagen. However, 80-90% of all collagens are found in Types I, II, and III.
Type I is the main component of calcified tissue of the teeth and bone but also in skin, tendons, lungs, and heart (Wang, 2021).
Type II is the main constituent of cartilage and is associated with many diseases, such as osteoarthritis (De Almagro, 2020). This includes all your cartilage, so think about your ears, nose, ends of ribs, and the joints in your hands and feet.
Type III is often found along with Type I in the skin, ligaments, and tendons but also has an essential component to blood vessels and muscles (Wu, Weis, Kim, & Eyre, 2010).
Collagen Synthesis and what causes collagen loss?
Your body naturally makes (aka synthesizes) collagen with the help of amino acids and specific vitamins (C, zinc, and copper) when and where it is needed. However, as we age, collagen begins to break down in the body, and the production slows. This process starts in your late 20s and 30s and is probably the most noticeable in skin changes (those fine lines and wrinkles). As we continue to produce less collagen, other notable changes include changes in hair, nail digestion issues, more cellulite, and joint pain.
Unfortunately, we cannot turn back time or reverse the process, but lifestyle changes can lessen the impact:
Minimizing a diet of refined sugar
Reducing stress
Not smoking
Focus on high-nutrient foods.
Reducing toxic exposure in your food, water, and air.
smart sun exposure
The Types of Collagen Supplements
Currently, you can get both animal and plant sources. The most common collagen sources are bovine (cow), porcine (pig), and marine (fish). When you see vegan collagen, remember collagen is only made in humans and animals, so often it is not collagen but collagen-boosting nutrients like vitamin C, zinc, and amino acids derived from plants.
You may see Hydrolyzed Collagen (AKA Peptides). To make this form, collagen is broken down into a smaller and more easily absorbed form called peptides by an enzymatic process called hydrolysis. The result is a tasteless, odorless powder that can be added to hot or cold liquid. This makes it easy to take and easy for your body to absorb.
You may see capsules, which may be a great way to take collagen if you already take supplements, and don’t forget. Remember, your body will have to work a tiny bit harder to use this form.
Gummies are also an option; however, I do not recommend this form of collagen. Most of the time, they are loaded with sugar and fillers.
Quality matters when it comes to collagen supplements; make sure they are high quality and made from grass-fed, pasture-raised cow or wild-caught fish. It is also crucial that your product has been third-party tested for purity.
Many claims are supporting the benefits of collagen supplementation. But what does the science say?
The research looks promising!
Many studies have shown that collagen improves elasticity, keeping skin looking younger, firmer, and hydrated (Inoue, Sugihara, & Wang, 2016). In addition, a 2015 study found collagen peptides can help reduce the appearance of cellulite (Schunck, Zague, Oesser, & Proksch, 2015).
Many studies show that collagen improves bone and joint health and reduces pain (Wang, 2021).
Protein is essential for muscle growth, and adding collagen can aid muscle growth when combined with strength training. It is important to note that collagen is not a complete protein, meaning it doesn’t contain all the nine amino acids, so if you are adding protein as a main source to increase muscle mass, collagen is not the best source.
How much collagen should you take? The recommended serving size is about 10-20g of collagen peptides. Remember more is not always better, and you still need to have variety of protein in your diet. It is also important to note that it’s not a magic “pill”. Like many things, just one part of your daily nutrition routine should be consumed to see the benefits.
I incorporate collagen powder as a daily routine. It easy, dissolves in my morning tea, and tasteless. It is also great as a smoothy boost!
The length of time it takes to see results from regularly taking collagen supplements depends on what you're trying to achieve. If you're taking collagen to improve the look and elasticity of your skin, you can expect to see results at the 12-week mark.
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References:
Inoue, N., Sugihara, F., & Wang, X. 2016. Ingestion of bioactive collagen hydrolysates enhances facial skin moisture and elasticity and reduces facial aging signs in a randomized, double-blind placebo-controlled clinic study. Journal of the Science of Food and Agriculture, Vol 96, issue 12, p. 4077-4081
Schunck, M., Zague, V., Oesser, S., & Proksch, E. 2015. Journal of Medicinal food. doi:10.1089/jmf.2015.0022
Wang, H. 2021. A Review of the Effects of Collagen Treatment in Clinical Studies. Biomaterials in Medical Applications. Doi:10.3390/polym13223868
Wu, J., J., Weis, M., A., Kim, L., S., Wyre, D., R. 2010. Type III Collagen, a fibril network modifier in articular cartilage. American Journal of Biomedical Science & Research. doi:10.1074
De Almagro, M., C. 2020. The Use of Collagen Hydrolysates and Native Collagen in Osteoarthritis. American Journal of Biomedical Science & Research. Doi: 10.34297