Complete Guide to Collagen Supplements and You – Benefits, Types, Risks, and More

Collagen is a type of protein that is now available as a supplement, which makes it super convenient to add to our daily diet. However, is there any science behind these new supplements? Let’s dive in.

Keep reading to find out everything you need to know about collagen supplements including benefits, types, risks, and how to pick a supplement if you choose to do so. Find out the purpose of collagen in the body and how you can boost the body’s collagen through natural foods and much more today.

What is Collagen

So, what even is collagen and why does it matter so much? Well, collagen is a type of protein in the body. It is in fact the most abundant protein and structurally makes up a lot of the framework found in cells, muscles, and joints.

Purpose in the Body

As stated above, collagen is a major building block for many parts of the body including bones, skin, muscles, joints, tendons, and ligaments. This basically makes up who you are. Collagen is even found in the eyes, blood vessels, and teeth.

There are four types of collagen with type 1 being the most common, about 90% of all the collagen in the body. Type 2 helps to cushion the joints, type 3 helps support the muscles and blood vessels, and type 4 is found in the skin for filtration.

Collagen is 100% necessary for the body to exist. It is important for joint health, and vessel health, and is involved in many functions of the body, providing support for overall health and wellness. As we age, the body naturally starts to produce less collagen, and any collagen the body does make is of lower quality. 

Signs of Loss

Some early signs of collagen loss can be seen in the skin texture which becomes less firm. This comes with a less plump appearance, more fine lines and wrinkles, and a decrease in elasticity. You may notice your skin starts to bruise more easily and your joints may ache.

The Science Behind Collagen Supplements

It was previously believed that there is no way that collagen you eat in the form of a pill or powder can make its way through the digestive system and into the fibers of the muscles and joints of the body. However, science has found benefits to this supplement. 

A study found that muscle mass increased in the group that took collagen peptide supplements versus the group that did not take collagen peptide supplements. This study found arthritis symptoms were lowered in response to college and supplements, though this was an animal study. However, in this study, human beings who took collagen daily found that they had less stiffness and joint pain.

This study done in 2019 found that women who took collagen supplements had an increase in skin elasticity when compared to the group that did not.

Benefits

While some skincare products put collagen into the formulation, collagen is too big of a particle to be absorbed through the skin. Any plumpness or fine line reduction from collagen and skin Care is usually a temporary effect. Eating it is another case. Collagen supplements can help the skin become more elastic and hydrated and can reduce the appearance of fine lines and wrinkles.

Collagen, especially hydrolyzed collagen, can be easily absorbed in the body and can help increase the joints and ligaments in the body. One study also found that collagen supplements can even help reduce osteoporosis, increasing bone mineral density. Other potential benefits include reducing stiffness, improving muscle mass, and increasing joint health.

Risks

Are there any risks associated with collagen supplements? Yes, as with everything in life, too much of a good thing can be bad. Eating too much collagen can lead to an upset stomach, changes in your metabolic processes, and strain on the kidneys. When consumed as instructed, however, collagen supplements are safe.

The risk associated with collagen supplements is due to manufacturers. Certain additional ingredients that are added to supplements such as herbs or vitamins can be harmful. This is especially true if you take them at too high a dose for too long of a time.

Types of Collagen Supplements

What are the types of collagen supplements that you can find? One of the most common types of collagen supplements is called hydrolyzed collagen. This is a collagen that is made to be easily digested and absorbed. 

Most collagen comes from cows, though there is Marine collagen available as well. If you choose to consume collagen that comes from cows, make sure that this is a grass-fed source. Grass-fed cows are more humane and the collagen extracted from them has more nutritional value.

Ways to consume collagen is gelatin, though collagen peptide powders can be easily added to smoothies, soups, and meals. Gelatin is a thickening agent that can be used to make jello, pudding, or gummies. It may be easier to consume collagen and eat the correct amount than it is to eat a bunch of jello.

Well there are no vegan collagen supplements, there are some amino acids such as glycine, lysine, and proline that can be supplemented. These amino acids are used by the body to make collagen and some sources for these amino acids can be vegan.

Collagen in Food

One of the best ways to boost collagen is to help the body make it. Make sure you eat a diet full of the necessary ingredients your body needs to make collagen. 

This includes vitamin C, so eat things such as citrus, strawberries, blueberries, and Bell peppers. You also need zinc which can be found in cashews, leafy greens, mushrooms, and beans. Small amounts of copper are also needed to make collagen which is also found in leafy greens and mushrooms. Besides that, make sure you’re eating food high in amino acids like proline and glycine. This includes eggs, chicken, seafood, bone broth, and gelatin.

Nutrition is half the battle, but there are also other things you can do to help stimulate collagen production in the body. Check out this list here of things you can do to stimulate collagen production in the body.

The Takeaway

Collagen is super important and helping the body create it is necessary. While there are natural ways to increase collagen production in the body, you can also supplement it with high-quality sources. Make sure that if you consume hydrolyzed collagen from cows the source is grass-fed, healthy, and happy.

Remember that health comes from within. Eat nutritious food, exercise when you can, and take care of your mental health. The small daily habits you cultivate become the basis for overall wellness. Don’t forget about microbiota health too! Gut microbiota affects the entire body, from the skin to muscles, to immune and mental health! Get all the resources you need about microbiota health for free here!