Today, the word collagen is frequently associated with skin health, thanks to its widespread use in the world of cosmetics. The superstar ingredient in commercial anti-aging creams, many people have come to rely on collagen to save their skin from the ravages of oxidative stress.
But what is collagen, really, and what can it truly do for your skin? Is it really the age-defying solution it is proclaimed to be?
What is Collagen to your skin?
Collagen is described as a structural protein made up of three strands of amino acids intertwined to form a triple helix. [1] These helical molecules assemble into fibrils, which are long and thin yet strong and flexible, making them the perfect raw materials for lending elasticity and strength to your skin, bones, cartilage, tendons, blood vessels and connective tissues. [2]
Collagen makes up about 30% of the protein in the human body. Aside from providing structural support all around, collagen also serves as a protective covering for some of your vital organs, such as your kidneys. It also supports the healthy growth of cells in your dermis (the skin’s middle layer) and plays an important role in your body’s tissue repair processes. [3]
As one of the proteins that helps keep your skin plump and firm, collagen is produced in abundance by skin cells. In fact, studies show that the collagen in your dermis, which is particularly resistant to stretching and tearing, is constantly being rebuilt. [4] But your body’s collagen production naturally slows down with age, which is when signs of aging like wrinkles and sagging begin to appear.
According to studies, this age-related decline in collagen production is accompanied by a natural increase in the volume of enzymes that degrade collagen. The visible changes observed in aging skin are caused not only by the destruction of existing collagen, but also by the body’s failure to replace damaged collagen with new. [5]
This is why anti-aging creams and serums infused with collagen were made. These products promise a youthful appearance by supplying the skin with enough collagen to make up for what the body no longer produces. By boosting skin collagen levels, these products aim to maintain skin health.
Supplements containing collagen are also designed to do the same. According to experts, collagen works together with other naturally occurring substances, such as elastin and hyaluronic acid, to retain your skin’s elasticity, moisture content and volume. At the same time, your body uses collagen to produce other proteins that make up your skin, hair and nails. [6]
When you consume collagen-rich foods or take supplements that contain collagen from other biological sources (i.e., bovine, porcine or marine), your body breaks down the dietary protein it gets into smaller units, or amino acids, and uses them to produce its own proteins. These include collagen and keratin, the protein that forms hair and nail tissues, as well as the outer layer of the skin (epidermis). [7]
A meta-analysis published in the International Journal of Dermatology found that oral supplementation of collagen can support healthy skin and offers benefits for older adults in terms of elasticity, firmness and hydration. [8] In particular, supplements rich in the three most abundant amino acids in skin collagen – glycine, hydroxyproline and proline – have been shown to provide the abovementioned benefits. [9][10]
This is why collagen supplements have become a part of many people’s skin care regimens and why skin care experts highly recommend them.
6 Truths about Collagen Supplements
Although much has been said about collagen supplements and their skin benefits, they are not the silver bullet that fixes everything. But proper usage and understanding how best to maximize their benefits can do wonders not just for your skin but also for your overall health and wellness.
To help you understand how collagen supplements can best help you, here are six truths about collagen according to science:*
Bovine collagen is more similar to human collagen than collagen derived from other sources.
Because of how popular collagen is, researchers and the cosmetic industry have learned how to extract collagen from various sources. Most collagen products now contain protein derived from cattle, pigs, horses, chickens and fish. The choice of whether to use bovine, porcine, equine, chicken or marine collagen depends on which type of collagen is most needed, not which one is most effective.
Bovine collagen, derived from the bones, hide and tendon of cows, is said to be the most structurally similar to human collagen. [11] Studies show that supplementing with bovine collagen can support healthy levels of Type I and III collagen in humans. [12] Type I collagen is the most abundant collagen in the human body and is mainly found in the skin, bones, tendons and ligaments. Type III collagen is found predominantly in your muscles, blood vessels and organs.
Next to bovine collagen, equine and porcine collagen are the most similar to human collagen. They also contain Type I and III collagen. Chicken collagen, meanwhile, is particularly rich in Type II collagen, which can be found in the elastic cartilage that supports your joints. [13] Marine collagen contains high amounts of Type I collagen and boasts higher bioavailability than either bovine or porcine collagen, thanks to its smaller particle size. [14]
Collagen supplementation benefits everyone regardless of age.
Because collagen is typically marketed as “healthy-aging,” younger adults believe that collagen supplementation won’t bring them any benefits. But studies show that collagen production begins to slow down in your mid-20s, and by the time you reach 40, your body generates about 30% less collagen than it used to. [15]
That’s why it’s wrong to say collagen supplements are just for the elderly – even younger adults need them. One British study found that regular collagen supplementation combined with vitamin C helped young, healthy men maintain healthy collagen levels after engaging in high-intensity resistance exercise. This, in turn, had a positive impact on their physical strength, stamina and muscle performance. [16]
Similarly, a study involving healthy, resistance-trained middle-aged men reported that collagen supplementation prior to training had a beneficial effect on their collagen levels post-training. It even appeared to encourage healthy protein synthesis, which is important for the normal growth and repair of muscles. [17] This suggests that taking collagen supplements is also an excellent way to boost your protein intake.
To maximize the benefits of collagen supplementation, follow the dosage indicated in the label of your supplement. For hydrolyzed collagen, the recommended dosage is typically 2.5 to 15 grams (g) daily. Smaller doses of 2.5 g per day have been shown to benefit the skin, while higher doses of 5g and above have been shown to benefit the bones and muscles. [18]
For powdered collagen supplements, the serving suggestion is usually 1-2 scoops, or tablespoons, every day. Always seek advice from your health care provider to get the most out of the supplements you wish to take.
Collagen is not just a beauty supplement -- it can support optimal health and wellness.
Collagen supplements are more than just a beauty aid – they’re capable of doing more for your body. Aside from supporting normal skin functions, such as helping it retain moisture and elasticity, collagen supplements can also help you maintain healthy cells and tissues and support optimal health and wellness.
Physically active individuals and athletes, for instance, can benefit from collagen supplementation. According to a study published in the journal Sports Medicine, daily collagen supplementation in healthy adults over 17 years of age, when combined with regular exercise, is an excellent way to support optimal physical performance and healthy muscle recovery after strenuous workouts. [19]
A study published in the Journal of Cosmetic Dermatology also reported that supplementation with collagen peptides can support healthy nail growth and help strengthen brittle nails. [20] Meanwhile, a study published in the Journal of Functional Foods found that collagen supplementation can support healthy hair growth and help maintain strong, shiny hair. [21]
Interestingly, a clinical study published in the Journal of Dietary Supplements also reported that collagen supplementation offers mental health benefits. Aside from naturally uplifting mood and reducing feelings of fatigue, maintaining healthy collagen levels was also found to have a positive impact on sleep and feelings of restfulness. [22]
Collagen powder is just as effective as other forms of collagen supplements.
A common misconception about dietary collagen is that it needs to be encapsulated so it can get past your stomach acid without being degraded and be absorbed into your bloodstream. Whether you take collagen in liquid, capsule, gummy or powder form, its effects on your body will be the same. What matters most is that you follow the proper dosage so that you get the exact amount that your body needs.
Collagen powder is just as effective a supplement as liquid collagen or collagen capsules. In fact, it is sometimes more advantageous to get collagen in this form than others, especially if what you’re after is Type I collagen. Remember, you may need higher doses (5 to 15 g per day) to enjoy the exact benefits you’re after, and the limited capacity of capsules may hinder you.
In such cases, it’s much better to choose collagen powder – it’s also much easier to incorporate into recipes and your daily routine.
Collagen is a good source of amino acids -- but it is NOT a complete protein.
Although collagen is made up of many different amino acids, it does not contain all the essential amino acids your body needs. Collagen can provide 19 different amino acids, but only 8 of these are essential amino acids – nutrients your body cannot produce on its own. These essential ones are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine. What collagen lacks is tryptophan. [23]
This means that even though collagen supplements are a great source of amino acids – the building blocks of protein – they are not a complete protein and cannot be used as a substitute for protein powders. If you’re trying to build muscles or looking to boost your protein intake, collagen supplements can certainly help, but you still need to get protein from other sources.
Hydrolyzed collagen is the best collagen for supporting your body's needs.
As mentioned above, collagen, especially from animal sources, is a large molecule that needs to be broken into smaller pieces before it can be absorbed and used by your body. This means that in its natural form, collagen has poor bioavailability and is not optimized for maximum absorption.
That’s why most collagen supplements today feature hydrolyzed collagen peptides. Instead of supplying collagen in its full but hard-to-metabolize form, hydrolyzed collagen supplements deliver already broken down strands of collagen amino acids that your body can use immediately to synthesize its own proteins. This ensures maximum absorption, efficiency and utility. [24]
Where to get clean, lab-verified Hydrolyzed Collagen Powders
Collagen peptides are a highly bioavailable form of collagen produced through hydrolysis, a process that breaks collagen into smaller, more digestible pieces so your body can easily use it to repair and rejuvenate your aging tissues. Taking bovine collagen in this form is an efficient way to deliver the raw materials your body needs to produce Type I and Type III collagen.
Groovy Bee® Collagen Peptides – Hydrolyzed Type I and III Collagen is made of 100% pure hydrolyzed bovine collagen peptides and contains zero additives. Each 4 tsp. serving of our premium collagen powder provides 7.6 g of pure, high-quality protein (15% of the Daily Value), making it a convenient way to increase your daily intake of amino acids. It also contains 10 non-essential amino acids that can greatly benefit your overall health and well-being.
We carefully source our premium bovine collagen powder from high-quality, pasture-raised cows to ensure that you get only the best Type I and Type III collagen supplement on the market. Groovy Bee® Collagen Peptides – Hydrolyzed Type I and III Collagen contain no GMOs, hormones or artificial sweeteners and are carefully hydrolyzed for optimal digestion and absorption. They are also non-China and meticulously lab tested for glyphosate, heavy metals and microbiology.
Groovy Bee® Collagen Peptides + MCT Oil Powder + Prebiotic Fiber – Unflavored is a convenient and highly digestible supplement that combines lab-verified collagen peptides derived from healthy cows with organic MCT oil powder and prebiotic fiber. On their own, these nutrients have their own unique health benefits. But combined, they work together to synergistically complement each other's beneficial properties.
Specially formulated to help you boost your collagen intake and support healthy energy levels, Groovy Bee® Collagen Peptides + MCT Oil Powder + Prebiotic Fiber – Unflavored contains no GMOs or artificial preservatives. This premium powder is also non-China, gluten-free and extensively lab tested for glyphosate, heavy metals and microbiology. It is also available in delicious Chocolate flavor.
To help you boost your intake of essential nutrients and lab-verified collagen peptides, the Health Ranger Store is proud to bring you our delicious Groovy Bee® Collagen Peptide Chocolate Coconut Drink Mix. This specially formulated drink mix provides the combined nutritional benefits of lab-verified bovine collagen, cocoa powder, coconut milk powder, pink Himalayan salt and monk fruit extract in one convenient powder blend.
For a refreshing and delicious beverage packed with nutrients, simply add this premium drink mix powder to your favorite smoothie recipe, juices, shakes, coffees, teas and other beverages. Groovy Bee® Collagen Peptide Chocolate Coconut Drink Mix is non-GMO and rigorously lab tested for glyphosate, heavy metals and microbiology. Each serving (2 Tablespoons) contains approximately 8.1 g of high-quality protein (16% of the Daily Value).
A must-have daily supplement for maintaining good health and supporting healthy collagen levels, Groovy Bee® Collagen Joint Support with Black Currant is made from high-quality natural ingredients, such as collagen peptides, black currant juice powder, blueberry extract, vitamin C, fermented super berries essence powder, inulin, elastin, glutathione and ceramide.
Specially formulated to give your body the specific collagen boost that it needs, Groovy Bee® Collagen Joint Support with Black Currant contains lab-verified hydrolyzed CollaGEM™ Marine Collagen Peptides and a potent combination of superfoods that are known for their outstanding health benefits. This premium collagen powder is non-GMO, non-China, gluten-free and rigorously lab tested for glyphosate, heavy metals and microbiology.
Support healthy skin and overall wellness by maintaining optimal collagen levels with our lab-verified hydrolyzed collagen peptide powders!
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
[1] https://www.medicalnewstoday.com
[2] https://www.sciencedirect.com
[3] https://my.clevelandclinic.org
[6] https://www.health.harvard.edu
[7] https://my.clevelandclinic.org
[8] https://onlinelibrary.wiley.com
[9] https://scijournals.onlinelibrary.wiley.com
[10] https://ndlabs.com
[11] https://www.researchgate.net
[12] https://www.mdpi.com
[13] https://www.mdpi.com
[14] https://jlse.springeropen.com
[15] https://ancientandbrave.ph
[16] https://www.bbc.com
[17] https://journals.physiology.org
[18] https://www.healthline.com
[19] https://link.springer.com
[20] https://onlinelibrary.wiley.com
[21] https://www.sciencedirect.com
[22] https://www.tandfonline.com
