After sharing the 3 supplements I take daily, there were a lot of questions about which brand of collagen supplement I take in my instagram .
For that reason I thought it best to explain to bring here a summary of all the research I did that led to my choice of supplement, so that you too can make your own informed choice.
Disclaimer: I am not a nutritionist or professional doctor. This is just my personal opinion. ALWAYS CONSULT A DOCTOR BEFORE TAKING ANY SUPPLEMENT.
What are collagen peptides? How do they support the body? And with so many supplements on the market today, how do we choose the best collagen supplements for our individual needs?
WHAT IS COLLAGEN
Collagen is a protein found in the body's connective tissues. It can improve skin tone, support skin elasticity and keep it supple and firm. It plays a key role in overall health - from supporting skin health, preventing joint health or promoting bone and gut health, collagen protein is essential when it comes to wellness and beauty.
The body naturally produces collagen when you are young, but natural production starts to decline as we age, in our thirties.
This natural decline in collagen production results in skin aging, fine lines, wrinkles and a loss of firmness and elasticity, as well as potential joint pain due to lack of support for connective tissue.
There are four main types of collagen:
Type I. This type accounts for 90% of the body's collagen and is made up of densely packed fibers. Provides structure for skin, bones, tendons, fibrous cartilage, connective tissue and teeth.
Type II. This type is made from looser fibers and found in elastic cartilage, which cushions the joints.
Type III. This type supports the structure of muscles, organs and arteries.
Type IV. This type helps with filtration and is found in the skin's layers.
There aren't many studies of collagen supplements, but those that do do show promise of benefits in the following areas:
Muscle mass. A 2019 study in recreationally active men showed that a combination of collagen peptide supplements and strength training increased muscle mass and strength more than a placebo. [study].
Arthritis. A 2017 animal study examined the effects of administering collagen supplements to mice with post-traumatic osteoarthritis (PTOA). The results indicated that supplementation may play a protective role in the development and progression of the disease. [study].
Skin elasticity. Women who took a supplement showed improvements in skin appearance and elasticity in a 2019 study. Collagen is also used in topical treatments to improve the skin's appearance by minimizing lines and wrinkles [study, study].
HOW TO CHOOSE YOUR SUPPLEMENT
Collagen supplements have been used to promote skin health, as protein has been shown to improve skin elasticity, hydration and texture. [study, sudy, study].
However, not all collagen supplements are created equal.
When selecting a collagen supplement, there are several factors that must be considered. First, it's important to consider the type of supplement.
While some prefer the ease and convenience of capsules (like me), others appreciate the versatility of collagen powders, which can be easily mixed into drinks.
Check the label to determine the dosage it contains.
Although there are no established guidelines on how much collagen you should take, studies show that dosages between 2.5–15 grams of collagen peptides per day are considered safe and effective. [study].
HYDROLIZED COLLAGEN / PEPTIDES
Collagen molecules, in their native state, are simply too large to be efficiently absorbed by our bodies - unless they have been made into hydrolyzed collagen supplements.
Hydrolyzed collagen is a processed form that is obtained when collagen fibers are broken down into small chains of amino acids called "collagen peptides" through a process that uses a combination of enzymes and high pressure steam known as "hydrolysis".
This revolutionary technology was invented and patented by a Japanese company a few years ago and allows these collagen peptides, which are much smaller in size than the original collagen molecule, to efficiently deliver small, usable peptides to our bodies.
Clinical studies show that this type of collagen hydrolyzate supplement is absorbed into the bloodstream and blood vessels, penetrates and remains in the dermis, and triggers production in the skin.
There are many brands that claim that their collagen supplements contain this type of highly absorbable collagen when in fact they don't - this is especially true with cheaper brands. Instead, they are predominantly composed of the 3 amino acids Proline, Glycine and Hydroxyproline, which together represent about 50% of the total amino acid content of the triple helix chain of collagen.
In comparison, taking collagen supplements that contain collagen peptides is more effective because they contain a complete amino acid sequence as a peptide that can be readily absorbed and transported to the dermis of the skin.
If you want a true supplement that works, look for one that contains collagen type 1 (peptides) with high bioavailability.
CHOOSE A GOOD SOURCE
The four main sources of collagen found in supplements are bovine collagen (cow), porcine collagen (pig), chicken collagen, preferably grass-fed, and marine collagen (fish).
Collagen from pork, beef and chicken can be made by boiling the bones to create bone broth. But, this type of bone broth does not provide the same beauty-enhancing benefits as marine collagen proteins.
Unlike pig or bovine fed collagen, marine collagen extracted from fish parts is the purest and safest form of collagen for supplements. It has more than 90% bioavailability, which means it is easily absorbed into the bloodstream and blood vessels, and penetrates more efficiently into the dermis of the skin, which helps to improve the skin's tone and elasticity and keep it smooth. wrinkles.
Although harvesting from marine sources is more expensive, the end result is a much purer product that brings much more health benefits, especially compared to cheaper bovine and porcine collagen products from slaughterhouse by-products.
Marine collagen extracted from cold water fish has up to 1.5 times greater bioavailability than bone broth from porcine or bovine collagen.
Finally, be sure to opt for high quality supplements purchased from a reputable retailer and look for products that have undergone third-party testing to ensure quality and safety.