Collagen For 7 science-based health benefits

What is collagen?

Collagen is the most abundant protein in the human body and the primary structural protein of connective tissue. Supplementing with collagen can improve arthritis symptoms and joint health, while some nutrients can help the body produce more collagen.

The main source of collagen

Type 1 collagen comes from terrestrial animals. For example, collagen extracted from pig and cow skin primarily targets human bones and cardiovascular tissues; chicken collagen primarily targets joints and cartilage. However, terrestrial animals present many safety risks, such as outbreaks of livestock diseases like mad cow disease, foot-and-mouth disease, and fowl plague. Furthermore, the relatively high saturated fatty acid content in terrestrial animal skin can also increase the risk of obesity and the three highs.

Type 2, derived from freshwater fish skin. Collagen extracted from freshwater fish skin primarily acts on the skin, bones, and ligaments, but carries safety risks of environmental pollution and disease, and industrial hazardous substances may also remain in the collagen.

Type 3, derived from marine fish skin. Currently, marine fish skin is recognized as the safest raw material for collagen. It mainly acts on the dermis, basement membrane, hair, bones, etc. It does not contain fat and does not pose the risk of obesity, high blood sugar, or high cholesterol.

Potential benefits of supplementation

Joint health

Approximately 60% of cartilage is made up of collagen. There's good evidence that collagen supplementation can help reduce joint pain in people with osteoarthritis. It may also help improve activity levels and mental well-being in people with chronic joint pain.

Skin health

Collagen supplementation has been shown to improve skin hydration and elasticity, and reduce the appearance of wrinkles.

Oral collagen and topical collagen appear to be equally effective at reducing wrinkles and improving skin health. But more research is needed to know exactly what dosage is best and how long you need to use it to see lasting results.

Hair growth

In a study of 15 women with thinning hair, 180 days of collagen supplementation improved hair volume, scalp coverage, shine, and thickness. Skin hydration and smoothness also improved.

Topical application of collagen may be beneficial for hair growth because it can attach to and penetrate the outer layer (epidermis) of the hair follicle and increase its thickness.

Blood sugar

Normal blood sugar levels are between 70-130 mg/dL between meals and no more than 180 mg/dL two hours after eating.

Fifty people who took collagen supplements for three months had reduced blood sugar, blood pressure, cholesterol, and creatinine levels.

To control blood sugar levels, doctors typically recommend diet and exercise. Individuals can also supplement their diet with collagen to lower blood sugar and increase insulin levels.

Maintaining heart changes

When it comes to heart health, the body's natural collagen production is a delicate balance. Too much or too little collagen can be harmful to the heart. There's insufficient evidence to recommend taking collagen for heart health benefits.

One study reported that people who naturally produce too much type I collagen are more likely to develop heart failure. Another review of 12 studies found that taking daily collagen supplements can lower blood pressure and cholesterol and reduce atherosclerosis.

Choosing the right collagen supplement for you

Given the limited research, it's unclear whether taking collagen supplements is more effective than eating high-collagen foods or foods that help the body make protein naturally.

A healthy diet and an active lifestyle can support the normal production of collagen. Nutrients such as vitamin C, vitamin A, vitamin E, and copper are also related to the production of collagen in the body.

However, starting in our teens, the body begins to produce less collagen, and by around age 40, collagen production is lost at a rate of about 1% per year. Therefore, people tend to start taking collagen supplements sometime in their 40s or earlier.

When it comes to choosing a collagen supplement, as mentioned above, different types of collagen have different effects. If you're looking for healthier skin, consider a product containing type I collagen. If you're looking to improve arthritis symptoms, type II collagen may be more suitable.

Are there any side effects from taking collagen supplements?

The side effects of taking collagen supplements are minimal. No studies have shown serious adverse effects from taking collagen supplements (10 grams or less per day). However, there have been case reports of rare and severe skin reactions associated with taking collagen supplements.

Collagen safety precautions

1. Pregnant women, breastfeeding women, and those with impaired liver and kidney function should not use this product (as its safety is still unknown).

2. Do not use if you have ever been allergic to eggs, meat, or seafood (may induce allergic reaction)

3. People who are prone to kidney stones or primary hyperoxaluria should avoid consuming large amounts of collagen from food and supplements, because collagen contains hydroxyproline. This amino acid can be converted into oxalic acid in the body, which may increase the excretion level of oxalic acid in the urine.

Collagen powder, tablets, oral solution, which one is of better quality and safer?

collagen powder

Powdered collagen is processed through low-temperature freeze-drying technology, resulting in the highest purity and minimal impurities. Powdered collagen is the most natural form of collagen, and its greatest advantage is its high purity.

However, it's important to note that powders are easily broken down by stomach acid after entering the body, preventing them from reaching the intestines and allowing only a portion to be absorbed. Therefore, when choosing a powder product, it's important to consider the collagen's molecular weight. Collagen peptides are fragments of collagen, and the body can absorb over 90% of them.

collagen tablets

When converting powder into tablets, certain excipients are needed to make the powder into tablets. This reduces the purity of the tablets. So, is it possible to do without these excipients? No, without them, it's impossible to achieve consistent tableting quality.

As tablets have developed to this day, the added excipients can be divided into:

Fillers (the main ingredient is too small, so it is needed to "keep the show"), wetting agents and binders (maintain the structure of the tablet, just like cement when building a brick wall), disintegrants (ingredients that help tablets disintegrate, and auxiliary materials that cause tablets to quickly break into fine particles in the gastrointestinal fluid, mainly to promote the absorption of tablets), anti-sticking agents (to prevent tablets from sticking), flavorings (to improve the taste of tablets and make them more pleasant to eat), colorants (to make them more visually attractive), etc.

Collagen oral solution

Good absorption is the advantage of oral collagen drinks. To facilitate transportation and prevent spoilage, these drinks typically contain flavorings and preservatives, significantly compromising the purity of the collagen. While they may taste good, their effectiveness in actually benefiting our skin is minimal.

Collagen gummy

The biggest advantage of collagen gummy candy is that it tastes like candy, with a delicious texture, much like the chewy candies we ate as children. However, this also presents a drawback. To achieve the chewy texture and alluring color, they must be supplemented with colorants and sweeteners, which also contribute to the calories and sugar content. Beneath the colorful exterior, the original purity of the collagen is sacrificed.

Conclusion

When choosing a collagen supplement, consider the type of collagen you're looking to improve. Many collagen supplements contain excessive levels of heavy metals, so choose third-party certified products whenever possible.