Collagen 101: What It Is and Why It Might Be Right for You
Collagen has taken the health and wellness world by storm, with supplements and skincare products promising glowing skin, stronger joints, and improved overall health. As the most abundant protein in the body, collagen plays a crucial role in maintaining connective tissues like skin, bones, and cartilage (2). But does adding collagen to your routine truly make a difference? And if so what type of collagen should you be taking?
This blog post aims to uncover the truth about collagen by exploring what collagen is, its potential benefits, and key considerations to help determine if it’s the right choice for you.
What is Collagen?
So what makes collagen so important compared to all the other proteins in our body? Well the truth is, collagen production decreases with age, leading to wrinkles and joint issues. Ageing is inevitable, we can't stop that, but what we can do is age gracefully, this is where collagen comes in. Collagen acts as one of the primary building blocks in your body, accounting for 30% of all proteins (2). It is also the most abundant protein in the extracellular matrix (ECM). Imagine the ECM as a structural scaffold, it directs cell adhesion and migration, and regulates cellular growth and metabolism (5). Without collagen, the scaffold will fall, and thus we see the breakdown of our skin.
How Should I Supplement with Collagen?
The importance of collagen is a no-brainer but understanding the different sources, types of collagen and what they are for is essential when choosing how and why you want to supplement. In this blog, I will focus on collagen’s relationship to the skin, however, it's important to note its efficacy on hair, bone, gut and joint health too.
Main Types of Collagen:
Type I - makes up 90% of your body’s collagen. Type I is densely packed and used to provide structure to your skin, bones, tendons and ligaments
Type II - found in elastic cartilage, which provides joint support
Type III - found in muscles, arteries and organs (2)
Main Sources of Collagen:
Marine collagen - extracted from the bones, skin, and scales of fish. This is thought to be the most effective collagen for skin and bone support.(7)
Bovine collagen - sourced from cows and may help with joint health, studies are still ongoing.(1)
Hydrolysed collagen - refers to collagen that has been broken down into smaller molecules to make it more readily absorbed into the bloodstream.(6)
Why Marine Collagen?
Marine collagen is classified as being a type I collagen, renowned for its high collagen content which is absorbed well by the body – getting to work quicker than bovine. It’s also most suitable for promoting healthy skin and bones, and early research in mice suggests it may be one of the best collagen for anti-ageing. In 2016, researchers in Russia found that after 8 weeks of marine collagen supplementation, skin elasticity, sebum production and skin thickness and density were ‘remarkably improved’. The study found that most marine collagen products contain only type I, and they’re believed to absorb into your bloodstream faster than bovine collagen (7)
Why Bovine Collagen?
Another form of collagen supplements is bovine collagen, which comes from cows, buffalo and bison. Collagen from bovine and porcine sources is type II collagen – found in the cartilage.
When researched, bovine collagen was found to increase collagen type I and III, found in the skin. This suggests that bovine collagen could be particularly useful for combating wrinkles, promoting elasticity, and increasing the level of moisture in the skin. Further research is needed to determine dosage, quality and more, but early studies are encouraging (1)
Why Hydrolysed Collagen?
Hydrolysed collagen, known as collagen peptides, is collagen that has been extracted from its original source and broken down into smaller molecules to make it easier for us to absorb into our bodies. Hydrolysed collagen has even higher solubility compared to native collagen (9).
Some small studies have shown that collagen peptides improve skin properties such as elasticity and the ability to retain moisture. Once hydrolysed, collagen also takes on antioxidant properties. Suggesting it might be able to fight free radicals and help prevent cellular damage in the body.9 Hydrolysed collagen is available as collagen pills, powders and drinks.
How to Choose a Supplement:
My advice is if taking collagen sourced from animals, check for collagen products that come from grass-fed, pasture-raised (in the case of bovine collagen), or wild-caught sources (for marine collagen). It's worth noting that hydrolyzed collagen peptides are the most bioavailable and so arguably quite effective.
Although evidently supplementation is effective, ultimately, diet and lifestyle are the most important controlled factors affecting your collagen production. Many dermatologists warn that simply popping a few collagen gummies won’t offset poor lifestyle habits like lack of sleep or smoking, and people shouldn’t expect miraculous results (3). For example, vitamins such as vitamin c optimize the collagen supplement's bioavailability because it is essential for collagen synthesis to occur (4).
Should You Use Collagen?
So should you start taking collagen? Well, naturally collagen production tends to slow around your mid to late 20s, this is where the trending topic of ‘prejuvenation’ vs. rejuvenation comes in, taking preventative measures is the most logical way to go as we have a finite amount of elastin, and largely this can’t be stimulated to regrow.2 Dr. Melanie Palm, a dermatologist and assistant clinical professor at the University of California, says, “It’s about investing in your skin now - doing things to encourage collagen growth and protecting against UV damage”. So starting the habit of supplementation and collagen-stimulating treatments in your 20s will potentially mitigate future collagen loss.
“It’s not about looking younger, it’s about looking your best at your age”
Conclusion
Collagen has undoubtedly proven itself to be a protein powerhouse with a wide range of benefits, but supplementation is not a one-size-fits-all solution. Consuming enough protein, vitamin C, vitamin D, and zinc in a balanced diet is a healthy and less expensive alternative to supplements. By combining this with regular exercise, you can help minimize collagen and bone loss as you age. But to answer the burning question, collagen really is effective when complemented by a healthy lifestyle and balanced diet. Age-related collagen loss is unavoidable, however, leading a healthy lifestyle can help protect against collagen loss, delay signs of aging, and promote overall health.
Disclaimer:
The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always consult your healthcare professional before starting any new supplement, treatment, or skincare regimen, especially if you have underlying health conditions, are pregnant, or are taking medications. Individual results may vary, and supplements should not replace a balanced diet and healthy lifestyle.
Bibliography:
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Cleveland Clinic. (2022). Collagen. [Online]. Cleveland Clinic. Last Updated: 5th March 2022. Available at: https://my.clevelandclinic.org/health/articles/23089-collagen [Accessed 22 November 2024].
David Cox. (2022). ‘Initially I thought it was a scam’: can collagen really turn back the clock?. [Online]. The Guardian. Available at: https://www.theguardian.com/science/2022/nov/06/initially-i-thought-it-was-a-scam-can-collagen-reall [Accessed 22 November 2024].
Karthik Kumar. (2021). What Is the Best Form of Collagen to Take?. [Online]. Medicine Net. Last Updated: 19th December 2022. Available at: https://www.medicinenet.com/what_is_the_best_form_of_collagen_to_take/article.htm [Accessed 2 December 2024].
Theocharis, A et al. (2015). Extracellular matrix structure. PubMed. 1(97), pp.4-27. [Online]. Available at: 10.1016/j.addr.2015.11.001 [Accessed 2 December 2024].
Silva, S et al. (2017). An overview about oxidation in clinical practice of skin aging. An Bras Dermatol. 92(3),pp.367-374. [Online]. Available at: https://doi.org/doi: 10.1590/abd1806-4841.20175481 [Accessed 1 December 2024]
Silva, T et al. (2014). Marine Origin Collagens and Its Potential Applications. MDPI. 12(12), pp.5881-5901. [Online]. Available at: https://doi.org/10.3390/md12125881 [Accessed 1 December 2024].
SY, P et al. (2023.) Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients [Internet]. 15(9), p2080. Available from: https://www.mdpi.com/2072-6643/15/9/2080
Wang Hsuiying. (2021). A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers. 13(22), p.3638. [Online]. Available at: https://doi.org/10.3390/polym13223868 [Accessed 1 December 2024].
