Collagen has certainly been a trendy supplement option over the last several years.
So we decided to sort it all out for you.
Here, everything you gotta know.
What is collagen?
Collagen describes afamily of proteins1that comprise the most abundant proteins in the animal kingdom.
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A recap
What are collagen supplements role in natural collagen levels?
- These are often referred to ashydrolyzed collagen, collagen hydrolysate, collagen peptides, or gelatin.
Thepeptidesin collagen powders are made up of amino acids, the building blocks of all proteins.
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The two main layers that make up the skin are the epidermis and the dermis.
The dermis contains fibroblasts, which are cells that produce elastin and collagen.
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The research5shows that these collagen peptides are able tosupport skin elasticity and dermal collagen density5.
This is why the misconception that the skin benefits of collagen supplements are all hype abounds.
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Supports skin hydration.
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It smooths the appearance of fine lines.
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Hair is mainly made up of theprotein keratin and structural lipids11.
Amino acids are the building blocks for keratin, the material that hair is made of, Zeichner explains.
In fact, the main amino acid in keratin is prolinewhich is readily found in many collagen supplements.
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It may support scalp health.
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Your scalp, we often forget, is simply your skin, just with more hair follicles.
And thus what is beneficial to your skinahem, collagenis beneficial to your scalp.
- Research has shown time again that adamaged scalp leads to hair issues, like thinning and brittleness.
It supports nail health, reducing brittleness.
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Supports gut and digestion health.
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One of the reasons collagen supplements have become so widespread are the potential gut health benefits.
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Nurtures joint & bone health.
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Collagen punch in II is a common structural component of our joints.
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Contributes to muscle growth.
- This is especially true when combined with the right fitness routines.
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The two most common types of actual collagen on the market are bovine and marine.
The collagen from cattle happens to be similar to the collagen we have in our own bodies.
And as with any supplement, only use those that have been tested for safety and quality.
We recommend looking for clean, wild-caught sources from a company that has independent nutritional and quality testing.
Other ingredients to look for
Many collagen supplements contain only collagen.
But some take a more holistic approach, including synergistic and complementary nutrients and bioactives.
- It is included in collagen supplements to give your body’s natural collagen production additional intrinsic support.
*Vitamin Eis an essential fat-soluble vitamin important for normal collagen cross-linking.
Wed be remiss to not mention their antioxidant properties as well.
Sun exposure, aging, and other sources of oxidative stress increase the need for antioxidants.
Unfortunately, as with collagen, its production decreases as you age.
Ingestible forms of HA have been shown tosupport skin hydration23.
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Biotin
Biotinis an essential water-soluble B vitaminvitamin B7, specifically.
Research shows that if you have low levels of biotin, it can actuallylead to hair shedding24.
(Biotin deficiency is rare in the US population, however.)
- In one small study, women reportedhair growthwhen supplementing with biotin as compared to those given a placebo.
Glutamine is also a critical nutrient for the cells in our gut,supporting a healthy intestinal lining.
- Turmeric is a botanical root loaded with curcuminoids, including the famous one, curcumin.
And SGS is a phytochemical found in cruciferous vegetables like broccoli.
), but as a quick recap here are some stand-out points that signify said collagen powder is top-notch.
Collagen powders are the best delivery format for packing in these higher doses.
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Clean formulas
As with most things we recommend, double-check the formula is clean.
If there’s a sweetener, we recommend things like organic monk fruit extract or organic coconut sugar.
What causes collagen loss?
How long does it take for collagen to work?
Results means something entirely different for the bones than it does for the gut or skin.
If you want more informationcomplete with research studies and expert adviceread our guide oncollagen results.
How much collagen do you need each day?
Lets talk dosage (in fact,we wrote a whole article on it!).
If you’re physically active, your needs may be higher.
- For a collagen supplement, we recommend looking in the 10- to 20-gram range.
If you want to get more specific, its helpful to look at your intended need for the supplement.
Here, a breakdown based on outcome.
Do topical collagen products work?
Topical versions of collagenlikecreams and serumscan be effective moisturizers, but thats it.
The collagen molecule is too large to penetrate well enough to get into the deeper layers of the skin.
She confirms that any topical product that claims benefits is simply a marketing tactic.
This can only be achieved through oral supplementation.
- Grass-fed bovine collagen contains the essential collagen types I and III for the most full-body benefits.
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