The Ultimate Guide to Collagen: Benefits, Types, Dosages, and Buying Tips
Collagen has become a buzzword in the world of health and beauty, especially for women. It’s pretty hard not to notice the rise in collagen supplements available or latest influencer claiming how it transformed their health.
But what exactly is collagen, and why has it surged in popularity?
In this article, we'll delve into the science behind collagen, its different types, absorption efficacy, clinical trial results, and tips for choosing the best collagen supplement. We’ll answer all your burning questions:
what should i look for in a collagen supplement?
do i need to take collagen?
what is collagen good for?
what is a good collagen supplement?
how much should i take?
are their downsides to collagen?
What is collagen?
Collagen is the most abundant protein in the human body, accounting for about 30% of your bodies total protein composition. It plays a critical role in providing structure to the skin, hair, nails, bones, muscles, and connective tissues. Essentially, collagen acts as the "glue" that holds everything together, maintaining the skin’s elasticity and strength.
Do we produce our own collagen?
A healthy diet contains everything we need to make collagen (as its made from amino acids, which come from proteins in the diet). However, as we age our natural collagen production declines. Collagen is maximal around our second and third decade, but from then on there is a slow depletion and loss of collagen. This loss of collagen is correlated with changes to appearance, including fines lines and wrinkles. This loss can be exacerbated with certain lifestyle factors, which we’ll explore in another article about naturally minimising this.
Why is collagen so popular?
I’m sure you’ve had a friend rave about collagen, or had an ad pop up on your social media for the latest collagen product. So, why is collagen so popular? Is the growth in collagen just a fad? There’s a few reasons that this can be attributed to:
1. Ageing populations
Firstly, there’s always a desire and market for products that promise to “turn back” or “stop the ageing clock”. Whether this is really true, we’ll cover later. However, there is definitely a growing awareness of the fact that with age, our collagen production declines.
2. Beauty trends and endorsement
The rise of collagen, coincides with the rise of beauty influencers and celebrity endorsements. This has definitely amplified collagen’s popularity, but also made it really confusing for consumers. You might be asking, do I really need this? How do I know this is actually a quality product? etc. Believe me, there’s a lot of products out there that I would avoid. So this article will help you de-mystify quality from cr*p.
3. Scientific Backing
As with any nutrition research, large, robust clinical trials are often lacking (sadly, no-one really wants to fund these when it’s for more natural products that can’t be patented and commercialised). However, research does exist and benefits can be promising in some areas. We’ll discuss these later. This has boosted consumer trust for collagen products.
What are the different types of collagen?
I am often asked what I recommend or, “what collagen supplement should I buy”. Sadly, I can’t give a straight answer without knowing more (my clients in clinic will always get the best suited to them if I believe it could be beneficial). Why can’t I give a blanket answer? Because collagen is not one-size-fits-all.
There are over 20 different types of collagen! The most common ones include:
Type I: Found in skin, tendons, organs, and bone; it makes up 90% of the body's collagen.
Type II: Predominantly located in cartilage.
Type III: Supports the structure of muscles, organs, and arteries.
Type IV: Found in the layers of the skin.
Type V: Plays a role in the surfaces of cells, hair, and placenta tissue.
A lot of the research doesn’t even state specific types of collagen used and I think the marketing of certain collagen products can make this really confusing. Personally, I think it’s more important to consider quality than type.
The main difference between these collagen types is the way the collagen fibres are wound together. Overall, the amino acid content across collagen types is pretty similar. Ultimately, the body breaks these down or ingests them as peptides or individual amino acids, carrying these in the bloodstreams to cells where they will be used for a range of needs, including collagen production. There are thoughts that as Type I is the most abundant, it is also the most readily absorbed.
An exception to the importance of types is with Undenatured Type II collagen. There is a patented form known as UC-II. Based on laboratory and clinical studies, it is claimed that the undenatured collagen in UC-II differs as it contains active immune modulators that reduce the secretion of enzymes that break down type II collagen, thereby slowing the inflammatory response (UCII), particularly supporting joint conditions.
What about the different sources of collagen?
Collagen can also come from different sources, those common in the supplement industry are:
bovine (beef)
porcine (pig)
marine organisms such as fish
“vegan” collagen: there is limited research on vegan collagen at the moment. The term is often used for products that are made from a blend of ingredients including amino acids, vitamins, and minerals; aiming to boost production of collagen. Some research has found collagen synthesis can be mediated by micronutrients such as copper, vitamin C, and zinc, which can be contained in vegan formulas. But remember, these products don’t actually contain any collagen. There are also emerging biotechnologies making collagen from genetically modified yeast and bacteria. However, research on these specific types is currently lacking.
Can oral collagen supplements be absorbed?
A common question is whether collagen supplements can be effectively absorbed by the body. Our bodies cannot absorb collagen in its whole form, or “native collagen”. Collagen supplements typically come in hydrolysed form, which means the collagen is broken down into peptides. These are smaller molecules that make it easier for the body to absorb. Studies have shown that these collagen peptides can be absorbed into the bloodstream and distributed to the skin, joints, and other tissues. Always look out for hydrolysed collagen / collagen peptides in supplements to ensure bioavailability.
What doses are needed to be effective?
This depends on what you’re looking to support with collagen. However, research suggests the effective amounts of functional collagen peptides is 2.5-15g/day (1) and for at least 8 weeks (2). You’ll see collagen in liquid, capsule, or loose powder forms. My preferred form for clients is loose powder so doses can be tailored. It is also really easy to add to your day - into hot drinks, hot meals, smoothies etc. Often the capsules or liquids have lower doses than the research supports, so watch out for this.
What are the benefits of taking collagen?
Research is actually quite supportive of collagen supplementation, finding potential benefits to:
1. Skin Health
A 2021 systematic review and meta-analysis (which compiles results from a number of studies) found that ingestion of hydrolysed collagen peptides for 90 days is effective in reducing skin aging, as it reduces wrinkles and improves skin elasticity and hydration (3). All studies included were “double-blind” testing collagen against a placebo, which is seen as gold-standard.
2. Joint Pain + OSTEOARTHRITIS
Research has found that collagen peptides are absorbed in the intestine into the blood, where they can then reach the joint tissues such as cartilage and accumulate there (5). Some in-vitro studies have shown mechanisms in which they may then promote cartilage repair (6). This is particularly promising in oseoarthritis, the most common joint disease in which some research has demonstrated some efficacy of collagen in OA. A small study found 10mg/day of native type II collagen + paracetamol for 3 months improved joint pain, function and quality of life in subjects vs paracetamol alone (7). However more research is needed. Even without joint disease, a 2008 study found athletes receiving a liquid formula of 10g collagen hydrolysate for 24 weeks, found improvements in joint pain.
3. Bone Health
One study in postmenopausal women with low bone mineral density (BMD) indicated that taking 5g collagen peptides per day for 1 year increased BMD and had a favourable shift in other bone markers vs those that took a placebo (4). Subjects were also encouraged to take calcium and vitamin D, but intake of these was not controlled. The collagen used was a trade-marked type called Fortibone.
4. HAir & Nails
Research on hair and nails is fairly limited with collagen. Some studies using a trademarked collagen called Verisol have found improvements to hair thickness and nail growth with a 2.5g daily dose for 24 weeks.
5. Gut health
Research has found how collagen peptides may act as a prebiotics, improving gut health, modulating the composition of the gut microbiome and helping to produce beneficial short-chain fatty acids (8). A study on healthy females found 93% of those that consumed 20g collagen peptide supplement/day, found a reduction in digestive symptoms, including bloating (9). However, the trial was really small and not placebo controlled. Research in this area is still emerging and much is on animal models.
6. Cellulite
Will collagen help with cellulite? Again a trial on 105 women with the brand Verisol collagen did find 2.5g/day improved cellulite in women after 3 months by 5.3%, rising to 9% after 6 months (10). We can’t say if these results translate to other collagens.
Is collagen safe for everyone?
This can’t be said with certainty given everyone is unique. Generally, collagen is well tolerated in studies and declared safe by the European Food Safety Authority and US Food and Drug Administration. Limited adverse effects were noted in the studies mentioned. There appears to be limited contraindications for its use, other than for those who are sensitive or allergic to any of the ingredients or collagen source. However, if you’re considering supplementation this should always be checked for your situation and nutrient-drug interactions with a qualified health professional.
For those suffering with histamine sensitivity or mast cell activation, collagen can be problematic.
There are also considerations that should be made on the quality of collagen sourced, including testing for contamination (which we’ll cover).
Can collagen cause low mood?
Collagen itself is not typically associated with causing low mood or depression. However, there are a few considerations that could indirectly link collagen supplementation to mood changes. If you’re taking collagen and have noticed no difference to your mood or anxiety, it’s nothing to worry about. But this is something to keep in mind. So, why is there even a small potential for this?
1. Amino Acid Imbalances
Collagen is rich in certain amino acids like glycine, proline, and hydroxyproline but low in others such as tryptophan. Tryptophan is a precursor to serotonin, a neurotransmitter that helps regulate mood. If a significant portion of dietary protein is replaced with collagen, it could theoretically result in lower tryptophan intake or tryptophan depletion, potentially affecting serotonin levels and therefore mood.
2. dietary changes
If the addition of collagen in the diet leads to a reduction in the intake of other protein sources that contain a more balanced amino acid profile, it might indirectly affect mood by altering overall nutrient intake.
Just remember to still maintain other protein sources within the diet and keep a healthy balanced diet. Protein with good levels of tryptophan include turkey, chicken, oats, cottage cheese, chickpeas. Monitor any changes to your body and mood, if you notice anything significant consult a healthcare professional and come off the supplementation.
The hidden dangers in collagen supplements
Worryingly, in 2020 testing across US collagen supplement brands found 64% tested positive for arsenic, 37% for lead, 34% for mercury, and 17% for cadmium. In some cases these heavy metals exceeded regulatory thresholds (11). Results of those tested can be found on the link in the references below. Heavy metal exposure can pose health risks including neurological damage, organ damage, and cancer.
Why are some collagen supplements contaminated with these?
Firstly, it’s impossible to avoid heavy metal exposure completely. In modern day, the risk of increased exposure is due to urbanisation and industrialisation. In collagen, the concern comes from the fact supplements are often made from animal raised in Concentrated Animal Feeding Operations (e.g. industrialised factory farms), where they are often exposed to heavy metals. These can accumulate in soft tissues and bones (used to make collagen).
What to look for when sourcing collagen to avoid these contamination issues?
In general the EU is known for stricter limits on some harmful substances than the US. I haven’t found a similar study screening UK collagen brands unfortunately. When choosing supplements, consider all of the following:
Opt for reputable brands with clear transaparency about production and testing of products
Opt for brands that third-party lab test to verify the absence of contaminants
Opt for grass-fed, organic sources
Consider their sustainability practices when sourcing animal products
Some brands I like that state they utilise sustainable sources, alongside carrying out third-party testing for contaminants:
So are collagen supplements a must-have?
No. It’s totally dependant on your individual situation, budget, health goals and life stage. However, hopefully this article sheds some light on the current state of research, what to be careful of when selecting a collagen supplement and other considerations.
There are ways you can support collagen intake through the diet and reduce the loss of collagen with age. Keep an eye out for an upcoming article on how to minimise collagen loss and naturally support collagen production. This is just as important, as with any supplements - you cannot out-supplement poor diet or lifestyle, so these areas should still be considered.
Need Personalised Nutrition Advice?
If you’ve read this and are still wondering, but do I need it? What collagen should I get? Then let’s chat about a personalised supplement review. Sadly, I can’t tell you this in a broad article without knowing about your personal situation, health history, medications, symptoms, and goals. This 121 review won’t just cover collagen, it’ll be everything you may / may not need. Therefore, preventing you from wasting money on supplements that aren’t required, whilst targeting personalised quality supplements that can improve your unique health and wellbeing.
Contact me today to schedule a free discovery call to find out more about personalised supplement reviews.