Collagen Supplement Forms
Most collagen supplements are derived from animals, specifically pigs, cows, and fish.
The ingredients of supplements vary, but they usually contain collagen type I, II, III, or a mixture of all three.
They can also be found in three main forms:
- Hydrolyzed Collagen: This form, also called collagen hydrolyzate or collagen peptides, is broken down into smaller protein fragments called amino acids.
- Gelatin: The collagen in gelatin is only partially broken down into amino acids.
- Native: In its original or undenatured form, collagen remains intact.
Research shows your body may absorb hydrolyzed collagen most efficiently.
That is, all forms of collagen are broken down into amino acids during digestion, which are then absorbed and used to build collagen or other proteins your body needs.
In fact, you don’t need to take collagen supplements to produce collagen—your body produces collagen naturally using the amino acids in the protein you eat.
However, some research suggests that taking collagen supplements can increase its production and provide unique benefits.
Supplements may be effective for skin and joints
Some evidence suggests that collagen supplements can reduce wrinkles and reduce joint pain.
skin
Type I and III collagen are the main components of skin, providing strength and structure.
Although your body naturally produces collagen, research shows that the amount of collagen in your skin may decrease by 1% each year, which can lead to skin aging.
Early research suggests that taking supplements can increase collagen levels in the skin, reduce wrinkles, and improve skin elasticity and hydration.
In a study of 114 middle-aged women, taking 2.5 grams of Verisol (a brand of type I hydrolyzed collagen) daily for 8 weeks reduced wrinkle volume by 20%.
Another study of 72 women aged 35 or older showed that taking 2.5 grams of Elasten (a type I and type II hydrolyzed collagen) daily for 12 weeks reduced wrinkle depth by 27% and increased skin hydration 28%.
While early studies are promising, more research is needed to determine how effective collagen supplements are for skin health and which supplements work best.
Also, keep in mind that some of the available studies are funded by collagen manufacturers, which is a potential source of bias.
joint
Type II tiles are found primarily in cartilage - the protective cushioning between joints.
In a common disease called osteoarthritis (OA), the cartilage between joints wears away. This can lead to inflammation, stiffness, pain, and reduced function, especially in the hands, knees, and hips.
Some research suggests that various types of collagen supplements may help relieve joint pain associated with osteoarthritis.
In two studies, taking 40 mg of UC-II daily for up to 6 months reduced joint pain and stiffness in people with osteoarthritis.
In another study, taking 2 grams of BioCell (a hydrolyzed type II collagen) daily for 10 weeks reduced joint pain, stiffness, and disability scores in OA patients by 38%.
It is important to note that the manufacturers of UC-II and BioCell funded and assisted in the conduct of their respective studies, which may have affected the study results.
As a final note, collagen supplements may also help relieve joint pain associated with exercise and rheumatoid arthritis, although more research is needed.
Collagen supplements have less research on bone, muscle and other benefits
Although the potential benefits are promising, there aren't many studies on the effects of collagen supplements on bones, muscles, and other areas.
bone health
Bones are mainly composed of collagen, especially type I collagen ().
As a result, collagen supplements are said to help prevent osteoporosis - a disease in which bones become weak, brittle and more likely to fracture.
However, many of the studies supporting this benefit have been conducted on animals.
In a human study, 131 postmenopausal women who took 5 grams of a hydrolyzed collagen supplement called Fortibone daily for 1 year increased spine bone density by 3% and femur bone density by nearly 7%.
However, while some studies suggest that collagen supplements can improve bone mass and prevent bone loss, more in-depth studies in humans are needed.
Build muscle
As with all protein sources, collagen supplements may support muscle growth when combined with resistance training.
In a study of 53 older men, those who took 15 grams of hydrolyzed collagen after 3 months of resistance training gained more muscle than those who took a non-protein placebo.
In another study of 77 premenopausal women, collagen supplements had similar effects compared to non-protein post-workout supplements.
Essentially, these results suggest that collagen supplementation after training may be better than no protein supplementation. However, whether collagen supplements are superior to other protein sources for muscle building remains to be determined.
Other benefits
Since collagen makes up most of the body, taking it as a supplement has many potential benefits.
However, much has not yet been thoroughly studied. Only a few studies show that collagen supplements may be suitable for:
- hair and nails
- cellulite
- gut health
- lose weight
Overall, more evidence is needed in these areas.
Recommended dosage and side effects
Here are some recommended dosages based on available research:
- For skin wrinkles. 2.5 grams of hydrolyzed type I collagen and a blend of type I and type II collagen showed benefits after 8 to 12 weeks.
- For joint pain. Taking 40 mg of raw type II collagen daily for 6 months or 2 grams of hydrolyzed type II collagen for 10 weeks may help reduce joint pain.
- For bone health. Research is limited, but in one study, 5 grams of hydrolyzed collagen from dairy cows helped increase bone density after one year.
- For muscle building. Taking 15 grams within 1 hour of resistance training may help build muscle, but other protein sources may have similar effects.
Collagen supplements are generally safe for most people. However, mild side effects have been reported, including nausea, stomach upset, and diarrhea.
Since collagen supplements usually come from animals, most types are not suitable for vegans or vegetarians - although there are exceptions.
They may contain allergens, such as fish. If you have allergies, be sure to check labels to avoid using collagen from this source.
You can also get collagen from food. Chicken skin and gelatinous cuts of meat are excellent sources.
generalize
Collagen supplements are said to have a variety of benefits.
The scientific evidence for using collagen supplements to reduce wrinkles and relieve joint pain associated with osteoarthritis is promising, but higher quality research is needed.
Collagen supplements have been poorly studied for building muscle, increasing bone density, and other benefits. Therefore, more research is needed in all areas.
