What Is the Best Form of Collagen to Take? Benefits & Side Effects (2024)

• The Most Effective Collagen
  • What is the most effective collagen to take?
• 3 Main Types
  • What are the three main types of collagen?
• Collagen Peptides
  • What are collagen peptides?
• Health Benefits
  • What are the health benefits of collagen peptides?
• Side Effects
  • What are side effects of collagen peptides?
• Dosage
  • How much dosage of collagen peptide is considered safe?
• Natural Sources
  • How to increase collagen naturally
• Comments
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What is the most effective collagen to take?

Collagen peptides are usually considered the best form of collagen for ingestion. Hydrolyzed collagen should be taken if a person wants to take a collagen supplement. Hydrolyzed collagen means the collagen has been broken down into small peptides, which are easy for the body to digest. Consuming collagen with vitamin C gives the body the best shot at taking full advantage of the collagen being consumed. Vitamin C will optimize the collagen supplement's bioavailability because it is essential for collagen synthesis to occur. While picking up collagen peptide supplements, it is recommended to skip the flavored versions and always look for third-party certification. Choosing the best type of collagen also depends on specific health goals.

• To maintain skin elasticity and hydration and for healthy eyes, bones and wound healing:Try one to two servings daily of marine collagen, which is high in type 1 collagen or bovine collagen, to get high amounts of both type 1 and 2 collagen.
  • Usually, 2.5 to 10 grams of collagen peptides taken orally daily for 8 to 12 weeks may make the skin healthy.
• For joint pain and inflammation:Add one to two servings daily of type 2 collagen from organic bone broth protein or bovine collagen.
  • 10 grams of collagen peptides taken daily in one or two divided doses for three to five months work well for joint pains.
• For gut health:Aim for one to three servings daily of organic bone broth protein.

Check for collagen products that come from grass-fed, pasture-raised (in the case of bovine collagen), or wild-caught sources (for marine collagen).

What are the three main types of collagen?

There are 16 different types of collagen. However, the most researched types of collagen are types I, II, and III. Collagens are minute ropes of protein in the skin. When people are young, these protein ropes remain tight. However, with increasing age, the ends of these proteins begin to fray. Collagen is one of themostabundant proteinsin the body.Collagen isthe main structural proteinthat forms theconnective tissuethroughout the body, from the skin to bones, muscles, tendons, and ligaments. It can be said collagen is the glue that holds everything together.

Type I collagen:

• It is usually considered best for the skin. Itis the most prevalent type of collagen in the body.
• This collagen preserved the levels of collagen in the skin, hair, or nails.
• Levels of type I collagen begin to decline around 25 years of age.
• Because it is so prevalent in the connective tissues, the decrease of type I collagen can be observed when the skin starts to sag, fine lines appear, nails become brittle and the hair becomes thin.
• However, type I collagen isn’t just a beauty-related substance. It’s also a major component of the tendons, organs, and bones. This makes it a vital component of any diet or wellness routine. Collagen peptidesare primarily composed of type I collagen.

Type II collagen:

• Another commontype of collagen to find in supplements is type II collagen.
• Though somewhat less prevalent in the body than type I and II collagen, it is extremely important.
• It is the main component of cartilageand is extremely healthy for the skeletal system.
• Active people who need to rely on their joints could also benefit fromaddingtype II collagen into their diet. Cartilage collagenis composed of type II collagen.

Type III collagen:

• Type III collagen is also found in the vital proteins line of collagen products.
• Type III is generally found in reticular fibers, such as in the bone marrow.
• It’s usually found alongside type I collagen in the body.
• Vital proteins,collagen peptides, andmarine collagenare rich in types I and III collagen.

What are collagen peptides?

Collagen peptides are soluble supplements derived from marine or bovine (cows) protein. Thesepeptidesare rich in types I and III collagen and are good for skin, bone, and joint health. Most peptides are flavorless and dissolve completely in hot or cold liquid.

• Collagen peptides contain the same reparative amino acids that are found in the gelatin of bone broth. They are derived from pure collagen.
• They are a functional ingredient used in food and beverages, as well as in dietary supplements, targeting bothbone and joint healthalong withskin beauty.
• Created through enzymatic hydrolysis of collagen, collagen peptides are a bioavailable form of collagen and are highly water soluble and nongelling.
• Collagen peptides contain higher than 90% protein and are made from bovine, porcine, or marine sources.
• They contain 8 of the 9essential amino acids and are high in proline, glycine, and hydroxyproline.
• Because of the high content of specificamino acids, including hydroxyproline-proline and hydroxyproline-glycine, collagen peptides are easily absorbed within the body and improve skin, joint, and bone health.
• Because of their lower molecular weight, collagen peptides are easily absorbed in the digestive tract, delivering amino acids and high concentrations of hydroxyproline-proline and hydroxyproline-glycine dipeptides to enhance skin, joint, and bone health.
• Collagen peptides have the added benefit of versatility in food, beverage, and supplement formulations. People may use them to spike their coffee or smoothie.
• Because they cannot form gels, formulators can use collagen peptides in a wide variety of applications, including protein bars, ready-to-drink (RTD) beverages, and powders.

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What are the health benefits of collagen peptides?

Multiple studies have reported the advantages of collagen peptides for skin, hair, and joint problems. If a person decides to take a collagen supplement, they must look for one that is hydrolyzed. This means collagen has been broken down into small peptides that are easy for the body to digest and transport to the cells through the bloodstream. The benefits of collagen peptides expand across the body, which may include:

• Collagen peptides help repair the damaged skin and make it more youthful by making it firmer skin, improving skin elasticity, and reducing skin dryness. Peptides improvebrittle nails, damaged hair, fine lines, and wrinkles.
• Studies have found that collagen peptides improve the symptoms ofosteoarthritis, osteoporosis, andrheumatoid arthritisby reducing joint pain. Collagen peptides also improve bone density. Collagen might help maintain and increase bone density and strength with age, potentially limiting the risk of injury.
• Research shows that collagen peptides may improve gut health and reduce the symptoms of irritable bowel syndrome.
• Because collagen helps heal the gut, it, in turn, strengthens the immune system, making a person less prone to infections and allergies.
• Collagen peptides improve recovery time and joint function in athletes.
• Some research also shows that collagen peptides may help with weight loss and reduce body fat. Collagen can boost metabolism by increasing lean muscle mass. When combined with exercise, taking collagen peptide may increase skeletal muscle, resulting in increased metabolism over time and reduced weight.
• Moreover, studies have reported that collagen peptides specifically increase the satiety hormone. This means after consuming collagen, a person will not feel hungry for a while. Hunger pain is one of the biggest hurdles in weight loss. People are much more likely to stick to their goals if they feel full.
• People who work out already know proteins such as collagen are crucial for building lean muscle. The reasons for this are complex. One element is creatinine production. Creatinine provides the fuel needed for muscle function. It also supports strength training. Adding collagen peptide supplements to an overall resistance training routine can also helpturn body fat into lean muscle.
• Taking collagen during pregnancy and breastfeeding is safe, but if a woman is worried, they should ask their doctor to be sure. Collagen supports skin elasticity which is ideal during pregnancy because the body is stretching a lot. It’s great for the joints and ligaments that have added stress on them while making room for a baby.
• A study on healthy, older adults reported that supplementing a diet with just 2.5 grams of collagen peptide per day improves atherosclerosis markers. Results probably have nothing to do with blood lipids and instead are related to the health of blood vessel walls. However, more research is required to prove that collagen peptides could improve the function of blood vessel walls.

What are side effects of collagen peptides?

In general, collagen peptides are considered safe and well-tolerated, with few reported side effects. However, as with any dietary supplement or medication, there is a potential for side effects to occur. Some possible side effects of collagen peptides include

Nausea

• Some people may experience nausea when taking collagen peptides, especially if they take a large dose all at once.

Digestive issues

• Some people may experience digestive issues, such as bloating, gas, or stomach cramps, after consuming collagen peptides. This is more likely to occur if the person consumes a large amount of collagen peptides at one time, or if they have a sensitivity or intolerance to the protein.

Allergic reactions

• Collagen peptides are derived from animal sources, so people who are allergic to animals or animal products may be more likely to experience an allergic reaction to collagen peptides. Symptoms of an allergic reaction may include hives, rash, difficulty breathing, and swelling of the face, lips, tongue, or throat.

Interactions with medications

• Collagen peptides may interact with certain medications, such as blood thinners, nonsteroidal anti-inflammatory drugs, and medications used to treat diabetes. If you are taking any medications, it is important to speak with your healthcare provider before taking collagen peptides to ensure that they are safe and appropriate for you.

Effects on blood sugar

• Some studies have suggested that collagen peptides may have a mild effect on blood sugar levels. People with diabetes or prediabetes should be particularly cautious when taking collagen peptides and should monitor their blood sugar levels closely.

Liver injury

• There have been rare reports of liver injury in people taking collagen supplements although it is not clear if it was caused by collagen peptides.

Increased risk of bleeding

• Collagen supplements may increase the risk of bleeding in people who have bleeding disorders or are taking blood thinners.

It is important to be cautious when using collagen peptides and to follow the recommended dosage instructions on the product label. There are some groups of people who may want to exercise caution when using collagen peptides, or who may need to speak with a healthcare provider before taking them. These groups include

• People who are pregnant or breastfeeding: There is limited research on the safety of collagen peptides during pregnancy and breastfeeding, so it is best to either avoid taking them or consult with a healthcare provider.
• People who have food allergies or sensitivities: Collagen peptides are often derived from animal sources, such as cows or pigs. If you have an allergy or sensitivity to these animals, you should avoid collagen peptides or speak with a healthcare provider before taking them.
• People who have existing health conditions: If you have a medical condition, such as kidney disease or liver disease, you may want to speak with a healthcare provider before taking collagen peptides. It is important to be cautious as some supplements can interact with certain medications or medical conditions.

Side effects are rare and are not experienced by most people who take collagen peptides. Use caution when taking any dietary supplements, and follow the recommended dosage instructions on the product label. If you have any concerns about using collagen peptides, or if you experience any adverse effects after taking them, you should speak with a doctor before taking the next dosage.

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How much dosage of collagen peptide is considered safe?

The recommended dosage of collagen peptides can vary depending on the specific product you are using and your individual health needs. In general, most collagen peptide supplements recommend taking one to two scoops (or 10 to 20 grams) per day, mixed with water, or added to a smoothie or other beverage. Some products may recommend taking a higher or lower dosage.

It is important to follow the dosage instructions provided by the manufacturer and not exceed the recommended dosage. If you have any concerns about using collagen peptides or are considering using a large amount of the supplement, it is a good idea to speak with a doctor for guidance.

In addition to following the recommended dosage guidelines, it is also important to choose a high-quality collagen peptides supplement that has been tested for purity and potency. Look for products that have been tested by a third party and have a certificate of analysis available. This will help ensure that you are getting a safe and effective product.

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How to increase collagen naturally

Collagen is often referred to as a complex protein because it contains 19 different amino acids. A few common foods may be included in the diet to increase collagen naturally:

• Whole food sources of collagen come from meat, fish and eggs. However, since the best sources of collagen are found in tendons and cartilage, lean meat may not have enough collagen.
• Another whole food source of collagen is bone broth. This can be made by simmering the collagen-rich parts of the animal, such as bones.
• Vitamin A and C, iron, zinc and copper are all necessary for proper collagen production. A whole food, plant-based diet can easily provide these nutrients.Good sources of these nutrients are carrots, sweet potatoes, kale (vitamin A), strawberries, bell peppers, broccoli, kiwi (vitamin C), pumpkin seeds, cocoa powder, cashews (zinc), sunflower seeds, chickpeas (copper), spinach, lentils and black beans (iron).
• Omega-3fatty acids protect the body’s collagen stores from damage and work to reduce free radicals and inflammation. The best sources of omega-3s include hemp seeds, chia seeds, walnuts, flaxseeds and fatty fishes (such as salmon).

Lodish H, Berk A, Zipursky SL, et al. Molecular Cell Biology. 4th ed. W. H. Freeman; 2000. Section 22.3, Collagen: The Fibrous Proteins of the Matrix. https://www.ncbi.nlm.nih.gov/books/NBK21582/

León-López A, Morales-Peñaloza A, Martínez-Juárez VM, Vargas-Torres A, Zeugolis DI, Aguirre-Álvarez G. Hydrolyzed Collagen-Sources and Applications. Molecules. 2019;24(22):4031. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891674/

Collagen Peptides: https://www.webmd.com/vitamins/ai/ingredientmono-1606/collagen-peptides

Collagen: The Fibrous Proteins of the Matrix: https://www.ncbi.nlm.nih.gov/books/NBK21582/Collagen Peptides - Uses, Side Effects, and Morehttps://www.webmd.com/vitamins/ai/ingredientmono-1606/collagen-peptides

Collagen In Your Coffee? A Scientist Says Forget Ithttps://today.tamu.edu/2019/11/04/collagen-in-your-coffee-a-scientist-says-forget-it/