Collagen For Beauty & Health
More and more people are incorporating collagen supplements into their daily beauty and wellness routines. Is collagen a science-backed star ingredient?
The data still not strong enough to verify its full benefits when taken orally . I’m not a fan of taking a bunch of supplements for health, other than when there is a deficiency and your doctor prescribe it to you. Now days there are no informative articles out there without trying to sell you something, and it becomes overwhelming to figure out what it is that you need or don’t need.
However, collagen, an essential protein found in skin, bones, joints, and connective tissues, begins to naturally decline starting at age 25, with an estimated loss of 1% per year. By age 40, this decline becomes more evident in the form of wrinkles, sagging skin, joint pain, and weak nails. We can naturally get collagen from food, and here I give you a few sources:
Bone broth: A popular choice, bone broth is made by simmering animal bones, extracting collagen and other beneficial nutrients.
Fish (specially with skin): It is a good source of collagen and marine collagen is easily absorbed.
Chicken: Particularly skin-on, contains collagen and the amino acids needed for collagen production.
Beef: Especially tougher cuts like brisket, chuck, shank, and round. These cuts benefit from slow, moist cooking methods like braising or stewing to break down the connective tissues and achieve tenderness.
Eggs: While not a direct source of collagen, egg whites contain proline, an amino acid crucial for collagen production.
Shellfish: Like oysters are rich in zinc and copper, minerals that support collagen production.
Organ meats: Like liver, can also be a source of collagen.
Sources of foods that support collagen production, like vitamin C and antioxidants:
Citrus fruits: Rich in Vitamin C, which is essential for collagen synthesis.
Berries: Contain antioxidants that protect collagen from damage.
Leafy greens: Provide antioxidants and precursors for collagen production.
Nuts & Seeds: Offer essential nutrients for collagen synthesis
A balance diet is the key. A diet rich in protein, vitamins, and minerals is essential for collagen production.
If you think you are not getting enough collagen in your diet, you can opt to take a collagen supplement. You may need more collagen in your diet if you experience symptoms like wrinkled or sagging skin, stiff joints, or muscle aches. While you can't directly measure your collagen levels, these physical signs may indicate a decline in collagen production as you age or due to other factors like poor diet, excessive sun exposure, stress, autoimmune conditions or smoking. From a scientific standpoint, the benefits of taking collagen supplements are documented. In a clinical study published in Skin Pharmacology and Physiology, women who took a supplement for 8 weeks experienced a significant improvement in skin elasticity and hydration, compared to the placebo group. Of course, as with Omega 3’s, not all products on the market are the same, so it's important to identify what a supplement should contain in order to make a good choice.
It should be hydrolyzed and of low molecular weight. Collagen's effectiveness depends largely on its intestinal absorption capacity. Studies have shown that hydrolyzed collagen (also called collagen peptides) is better absorbed than native collagen, as it has been fragmented into smaller molecules. A study published in the Journal of Agricultural and Food Chemistry found that collagen peptides with a molecular weight between 2,000 and 5,000 Daltons (2,000 Daltons equals approximately to 20grams) can be effectively absorbed and accumulate in the skin.
It must be type 1 collagen. Type 1 collagen is the most abundant collagen in the human body, especially in the skin, tendons, bones, and ligaments.
It must be enriched with vitamin C and essential cofactors. Vitamin C is essential for collagen synthesis in the body. Without it, amino acids cannot properly form collagen chains. Furthermore, its antioxidant power helps protect endogenous collagen from degradation by free radicals.
It must have clinical studies to support it. Although many supplements promise results, only a few have solid clinical studies behind them. A truly effective supplement must have been evaluated in controlled clinical trials, ideally with a human population and over extended periods (minimum 8-12 weeks), assessing objective indicators such as elasticity, dermal density, or joint inflammatory markers.
How much collagen do I need? There isn't an established dose for collagen. Most studies that test collagen's benefits use 5 to 20 grams of collagen peptides or hydrolyzed collagen daily for eight to 12 weeks (though some are shorter or longer). If you're using collagen to support your skin, you may require lower doses, while 15-20 grams per day is often used to support bone and joint health. Remember that collagen supplements aren’t a good source of the amino acid tryptophan, an essential amino acid you need to consume because your body can’t make it. One recent study suggests that consuming up to 36 percent of your protein from collagen peptides is safe while still allowing for enough other protein in your diet to ensure you get all the essential amino acids to stay healthy. Tryptophan is found in a variety of protein-rich foods. Good sources include poultry (turkey and chicken), fish, eggs, cheese, milk, and some seeds like sunflower and pumpkin seeds. It's also present in soy products, nuts (including peanuts), and even chocolate (no sugar).
Should I take bovine peptides collagen or marine peptides collagen?
The primary difference between marine and bovine collagen peptides lies in their source and, consequently, their collagen type and absorption rate. Marine collagen, derived from fish, is primarily Type1, known for its benefits to skin, hair, and nails. Bovine collagen, sourced from cows, contains both Type 1 and Type 3 collagen, offering benefits for skin, bones, joints, and muscles. Marine collagen is often considered to have higher bioavailability due to its smaller peptide size, potentially leading to faster absorption. Furthermore, marine collagen contains a high concentration of key amino acids such as glycine, proline, and hydroxyproline, essential for the formation of new collagen fibers. Its nutritional profile, coupled with its high tolerance and low likelihood of adverse reactions, makes it one of the most effective and clean forms of supplementation currently available, but it can be expensive too. Is good to have the two options if you want to avoid taking animal sources.
At the end of the day, collagen isn't a magic eraser for aging, but the science suggests it’s a valuable tool when used correctly. If you decide to skip the supplements, focus on your 'collagen cofactors'—Vitamin C, zinc, and high-quality proteins. But if you do choose to supplement, don't just grab the prettiest bottle on the shelf. Look for that Type 1 & 3, hydrolyzed, low-molecular-weight label to ensure your body actually uses what you’re paying for. Listen to your body and prioritize your nutrition.
Wellness to your health,
Virginia
Resources:
Improving Skin Elasticity & Hydration (The "8-Week” Study): PubMed - NIH (24401291)
Absorption & Molecular Weight (The "Dalton" Research):ResearchGate (Full Article)
Comparing Molecular Weight Dependent Absorption Rates of Collagen: Journal of Food Hygiene and Safety
The "36% of Protein" Safety Rule:PMC - NIH (PMC6566836)
Age-Related Decline (The "1% Per Year" Fact): PMC - NIH (PMC10707495)
Collagen for Muscle & Joint Health:PMC - NIH (PMC11478671)
