What You Need to Know Before Taking Collagen Supplements

What is Collagen?

Collagen is a protein naturally produced in our bodies. It’s abundant in skin, hair, muscles, bones, tendons, ligaments, blood vessels, organs, and connective tissues. Collagen keeps the body strong by providing strength, structure, support and elasticity. However, collagen production begins to decline as early as our 20s, with a more noticeable decrease after age 40, leading to around 1% loss of collagen each year. By age 80, collagen production can be 75% lower than in young adults.

Historically, our diets likely provided more collagen and more variety of collagen types because people consumed more parts of animals and fish, such as skin, bones, and organ meats. Today, eating bone broth, fish skin or eating whole, small fish can help boost your dietary collagen intake.

Collagen Supplements

Many studies have confirmed the benefits of collagen supplements, but with so many options available, it can be overwhelming to choose the right one. Here’s what you should consider:

2. Intestinal Absorption of Collagen

Maintaining a robust level of collagen in the body is clearly good for health. But are collagen supplements actually getting absorbed and used by the body? It seems so. A couple studies on hydrolyzed collagen have confirmed its absorption in the intestine and the subsequent rise of peptide levels (peak 1-4 hours later) in the blood.

Look for collagen supplements that are “hydrolyzed”, meaning the collagen is broken down into smaller protein chains called collagen peptides. This makes it easier for the body to absorb. Collagen supplementation can provide the building blocks for your body’s collagen production while also acting as a signal to stimulate the body to produce more collagen.

3. Collagen Types & Benefits

There are many different types of collagen, but Type I is the most abundant. Collagen supplements can come from many sources including bovine, marine, porcine, chicken, and eggshell. The majority of collagen supplements on the market contain a combination of collagen Type I and Type III from bovine sources.

Reviews on hydrolyzed collagen supplements show benefits to skin hydration, elasticity and reduction of wrinkle depth. Improvements in bone mineral density in women with osteopenia and osteoporosis have also been observed after 1 year of supplementation.

Studies on a specific type of hydrolyzed collagen (type I & III), have also shown improvements in joint mobility, joint pain and cartilage tissue including in knee osteoarthritis. The less common-type II collagen reduced pain in knee osteoarthritis better than glucosamine & chondroitin at 6 months time.

Marine collagen, primarily Type I collagen, is known for its faster absorption and quicker results, particularly when it comes to skin improvements, which can be seen in as little as 4 weeks. While it tends to be more expensive, it may be a better option for those specifically targeting skin, hair, and nail health. Sign in to see collagen products for skin.

For many people, high-quality bovine collagen is a cost-effective option that supports skin, hair, nails, joints, and bones, making it a versatile choice for overall health. While I recommend regularly eating a variety of collagen-rich foods, I prefer using researched collagen peptides when it comes to supplements for more consistent and predictable results. Some examples of patented collagen peptides include Fortigel, Fortibone, and Verisol. See products containing these peptides (sign in to see list).

Vegan Collagen? There are some products being developed using yeast but there is less known about these. There are, however, many vegan nutrients that can support collagen health like glycine and Vitamin C.

Collagen as source of protein While protein intake can stimulate insulin secretion to some extent, collagen is relatively low in the types of amino acids (like leucine) that are more likely to cause a significant insulin spike. Glycine, which is abundant in collagen, may even have a mild blood sugar-stabilizing effect. This means also means that although helpful for joints and mobility, collagen protein will not significantly contribute to building muscle mass.

Supplements are generally safe and well-tolerated, even with long-term use. Typical doses range from 2.5 to 15 grams per day. Collagen is most commonly taken as a powder (mixed in a beverage or smoothie), but also comes in capsule, liquid or gummy form.

Choosing the best collagen supplement for you depends on your health goals and dietary preferences or restrictions.

Beyond Collagen Supplements

Taking collagen supplements is just one aspect of maintaining healthy collagen levels in your body. It's equally important to address factors that contribute to cellular toxicity - such as smoking, excessive alcohol consumption, sun exposure, blood sugar imbalances, lack of sleep, and environmental toxins - which can all accelerate collagen loss.

In addition, adequate protein intake and antioxidants like vitamins A, C, and E, along with selenium, zinc, and glutathione, can play a key role in supporting collagen health.

For skin health, I’ve also found photobiomodulation (PBM), or low-level light therapy, to be effective in enhancing hydration and elasticity. PBM stimulates fibroblasts to produce more collagen and boosts blood flow, aiding in skin repair and regeneration. Additionally, improvements in skin hydration and texture were observed following the fasting-mimicking diet.

While collagen supplements can help improve skin quality, strengthen joints, and support bone health, it's important to take a holistic approach. Addressing the various factors that contribute to collagen loss from multiple angles will provide the best short and long term support for maintaining healthy collagen levels.

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