Collagen supplements have skyrocketed in popularity over recent years. They are often touted as a miracle solution for promoting healthy skin, improving joint function, combatting bone loss, and promoting overall health. As we age, our bodies naturally produce less collagen. This can lead to visible signs of aging, such as skin wrinkles, sagging skin, and joint discomfort. In an effort to combat such signs, many turn to supplemental collagen in hopes of reversing or slowing these effects of aging.
Collagen supplements may improve the structure of skin, bones, tendons, and ligaments.
While the potential benefits are appealing, it’s also important to consider the downsides and limitations of collagen supplements.
In this article, we will explore the pros and cons of collagen supplements, helping you make an informed decision about whether they might be the right choice for you. Before we do that, let’s review the different types of collagen available in the supplement industry.
What Are Collagen Supplements?
People opt for oral collagen supplementation to increase collagen levels in the body. Collagen is a major structural protein. It plays an important role in maintaining the structure of skin, bones, tendons, and ligaments. As we grow older, collagen production decreases. This can lead to signs of aging, such as wrinkles, joint pain, and weaker cartilage.
Collagen supplements come in several forms and are derived from different sources.
Collagen Supplement Forms
Collagen supplements come in several forms, each with its own set of benefits and drawbacks. Here are a few of the most popular forms of collagen supplements that are currently on the market:
Collagen Powders
Pros:
- Easy to mix into food and drinks.
- Often contain a higher collagen concentration per serving.
- Offer quick absorption.
Cons:
- Some people may find them to have an unappealing taste or texture.
- They require mixing, which can be inconvenient and not great for an on-the-go option.
Collagen Gummies
Pros:
- Tasty and easy to eat and carry with you.
- No liquid, equipment, or mixing is required.
Cons:
- Typically contains less collagen per serving.
- Often contain added sugars and additives.
Collagen Pills
Pros:
- Convenient and taste-free.
- Easy to take.
Cons:
- May have lower absorption efficiency.
- Some may be large and hard to swallow.
Collagen Liquids
Pros:
- Easy to drink and quick to absorb.
- Often offers a swift boost of collagen.
Cons:
- Usually more expensive.
- May contain preservatives or added sugars.
It’s best to choose a collagen supplement based on your lifestyle. Powders are good for higher doses, gummies or liquids are best for taste and convenience, and pills are a straightforward use. Always check the ingredient list and serving size.
Common Types of Collagen
There are several types of collagen, with Type I, Type II, and Type III being the most common. Next we'll explore the ins and outs of these three most common forms of collagen.
Type I Collagen:
- Found predominantly in skin, tendons, bones, and ligaments.
- Provides strength and structure.
- Comprises about 90% of the collagen in the body.
- Plays a crucial role in wound healing and maintaining skin elasticity.
Type II Collagen:
- Mainly found in cartilage, which is the connective tissue that cushions joints.
- Provides support and helps maintain the structure of cartilage.
- Often used in supplements targeted toward joint health because it can help reduce pain and improve mobility.
Type III Collagen:
- Found alongside Type I collagen
- Prevalent in skin, blood vessels, and internal organs
- Provides support and elasticity, playing a role in skin health and healing.
In summary, Type I collagen is focused on skin and structural integrity. Type II collagen is key for joint health and maintaining cartilage. Type III collagen plays a role in the elasticity of various tissues in the body and is often found in association with Type I collagen.
Sources of Collagen Supplements
There are several types of collagen supplements based on their source and the type of collagen they contain. Here are the most common types:
Bovine Collagen
Derived from cows, this type contains primarily Type I and Type III collagen, which supports skin, hair, nails, and overall joint health. It’s one of the most widely used sources.
Marine Collagen
Sourced from fish, this type is rich in Type I collagen. It’s known for its high bioavailability, meaning it can be absorbed effectively by the body. Marine collagen is popular for skin health and anti-aging benefits.
Porcine Collagen
Derived from pigs, it usually contains Type I and Type III collagen. It has similar benefits to bovine collagen and is used in various beauty and health products.
Chicken Collagen
Typically rich in Type II collagen, chicken collagen is often used to support joint health and may help alleviate joint pain and stiffness.
Eggshell Membrane Collagen
This type comes from the thin membrane found inside the eggshell. It contains various types of collagen and is known for its potential benefits for joint health and skin.
Plant-Based Collagen Alternatives
Some products on the market use plant-based ingredients, making them suitable for vegans and vegetarians. They may include amino acids and vitamins to promote the body’s natural collagen production. These do not contain collagen itself but may help support collagen synthesis.
Collagen Peptides vs. Collagen Hydrolysate
The terms "collagen peptide" and "collagen hydrolysate" are often used interchangeably, but there are subtle differences:
Collagen Hydrolysate: This refers to the form of collagen that has undergone hydrolysis, breaking down the collagen protein into smaller peptides. It is a more general term that encompasses various forms of processed collagen.
Collagen Peptides: These are the specific smaller chains of amino acids produced as a result of hydrolysis. They are essentially the end product of collagen hydrolysate and are easily absorbed by the body.
Collagen Tripeptide: Collagen tripeptides are specific peptides made up of exactly three amino acids. They are a type of collagen peptide but are smaller and more specific in structure. Due to their smaller size, collagen tripeptides may be absorbed more efficiently by the body. They are particularly noted for promoting skin health and improving joint function.
Collagen hydrolysate is the process of breaking down collagen, while collagen peptides are the end result of that process. Both are used in supplements and offer similar health benefits, but collagen peptide supplementation specifically emphasizes the smaller, bioavailable molecules. Collagen tripeptides are a more specific and smaller version of collagen peptides, potentially offering even greater enhanced absorption and efficacy.
7 Benefits of Taking Collagen Supplements
There are several potential beneficial effects associated with taking collagen supplements. Here are some of the most commonly reported advantages:
1. Improved Skin Health
Collagen supplements are increasingly popular in skin care routines for their potential to enhance skin hydration and improve overall skin appearance. A review published in Nutrients in 2023 found that collagen supplements significantly improved skin hydration and elasticity. Research suggests that collagen supplements may improve skin moisture and promote skin rejuvenation, helping reduce the visible effects of aging skin. In various trials, participants have reported improvements in skin compared to those taking a placebo.
2. Joint Health
Collagen can support cartilage health and may help alleviate joint pain and stiffness. This makes it beneficial for athletes and individuals with conditions such as arthritis. A review published in 2023 in Nutrients found that hydrolyzed collagen might include active peptides that can reach joint tissues and provide protective benefits for cartilage.
3. Nail and Hair Strength
Many people who take collagen supplements report stronger nails after taking collagen supplements. Collagen also plays a significant role in maintaining hair health and strength. A study published in the International Journal of Molecular Science in 2022 found that collagen peptides from fish enhanced the levels of hair growth factors while also reducing the inhibitory growth factor. Additionally, collagen supports the production of keratin, another essential protein that makes up the majority of hair. It's also worth noting that collagen contains amino acids, which are crucial for healthy hair growth.
4. Bone Density
Collagen plays a crucial role in maintaining bone health and preventing bone fractures. It provides structural support and may help improve low bone density. A study published in 2018 in Nutrients found that collagen peptides increased bone density in the lumbar spine and neck of women of postmenopausal women. This benefit is especially important in women at risk for osteoporosis.
5. Muscle Mass
Some data suggest that collagen supplements may help increase muscle mass. This is especially true when they are taken in conjunction with resistance training. Thus, collagen supplements may be beneficial for those looking to enhance their fitness.
6. Digestive Health
While more research is needed, collagen is thought to help support the gut lining and may be beneficial for individuals with digestive issues such as leaky gut.
7. Wound Healing
Some research indicates that collagen supplements may aid in wound healing and improve recovery time after injuries.
Are There Any Side Effects of Taking Collagen Supplements?
While collagen supplements are usually considered safe for most people, there are some potential side effects to be aware of:
Digestive Disturbances
Some individuals may experience mild gastrointestinal discomfort, such as bloating, diarrhea, or an upset stomach after taking collagen supplements.
Allergic Reactions
If the collagen is sourced from fish, shellfish, or other allergens, there is a risk of allergic reactions.
Unpleasant Taste
Some collagen powders may have a noticeable taste or odor that some users find unappealing.
High Calcium Levels
Certain collagen supplements made from marine sources can be high in calcium. If taken excessively, this might lead to elevated calcium levels in some individuals.
Interactions With Medications
If you're taking medications, particularly those that affect calcium levels or are metabolized in the liver, it is advisable to consult a healthcare professional before starting collagen supplements.
Acne and Skin Reactions
In rare cases, some users have reported breakouts or skin reactions when starting collagen supplements. This is possibly due to changes in diet or other factors.
Collagen-Rich Foods
Collagen-rich foods are a great addition to a balanced diet and healthy lifestyle.
These protein-rich foods are packed with the amino acids necessary for collagen production. Foods rich in vitamin C can help with collagen synthesis, making them great additions to collagen-rich options.
Primally-aligned collagen food sources include:
- Bone Broth: Made from simmering animal bones, it's packed with collagen.
- Chicken Skin: Contains high levels of collagen.
- Fish: Especially the skin and scales of fish like salmon and tuna.
- Beef: Cuts like shank and brisket offer collagen.
- Pork Skin: Also known as chicharrón, it's collagen-rich.
- Eggs: The whites are a good source of proline, which is an amino acid important for collagen production.
- Dairy Products: Items like yogurt and cheese provide amino acids needed for collagen.
- Leafy Greens: Spinach, kale, and other greens support collagen health.
- Citrus Fruits: Oranges, lemons, and limes are high in vitamin C, which aids collagen synthesis.
- Berries: Strawberries, blueberries, and raspberries are also high in vitamin C.
- Nuts and Seeds: Almonds, walnuts, and chia seeds provide nutrients beneficial for collagen.
- Garlic: Contains sulfur, which aids collagen synthesis.
Incorporating a variety of these foods can help support your collagen levels. A well-rounded diet that blends these rich sources will also encourage the body’s natural mechanisms for collagen development.
Summary
Collagen supplements come with a whole host of benefits. They are a great option if you are looking to increase your collagen intake. A myPrimalCoach can help you navigate the market and find a form and type of collagen supplement that is best for you. Some people do experience unwanted side effects from collagen supplements. As always, it's a good idea to consult with a healthcare provider to discuss whether one is right for you.
