Collagen is best known for skin health however, Collagen is the most abundant protein in our bodies. It forms the structure of the bones, connective tissues and skin. Supplementing with Collagen may have benefits for skin health, bone health, and healthy joints. Discover third-party tested Collagen results highlighted below.
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Collagen is a protein source that differs from other protein sources by containing a large amount of the amino acids Glycine and Proline. These amino acids form strength and flexibility to various tissues in the body. Collagen is most abundant in:
Unfortunately as we age natural collagen production declines, which is why many people supplement with collagen to offset the loss.
Collagen supplements commonly come as powders to mix into drinks, but can also be found as gels, capsules, or gummies.
Type 1 collagen is the most common of all collagen's which are found in skin, bones and tendons. Type 2 is mainly found in cartilage and Type 3 is found in skin, muscles and blood vessels.
Whilst the body of research for collagen ingestion is still in it's infancy, some studies have shown the a number of interesting findings.
One of the most popular use-cases for collagen supplementation is to improve skin quality. As type 1 collagen is found in the skin in high concentrations, it makes sense that ingestion of collagen may help preserve or improve that tissue. This meta-analysis of over 1125 participants between the age of 20 and 70 found "favorable results of hydrolyzed collagen supplementation compared with placebo in terms of skin hydration, elasticity, and wrinkles." The researchers concluded that the ingestion of hydrolyzed collagen for just 90 days was effective at reducing skin aging.
Researchers have also looked into the benefits of long-term collagen supplementation in another collagen rich tissue - bones. This study looked at 102 woman in postmenopause with low bone mineral density. These women took 5 grams of collagen peptides for a period of 1 year. After the initial one year period, the collagen group saw significant increases in bone mineral density within the femur and spine in comparison with the placebo group. 31 of these women continued to take collagen peptides for 4 years, in which a further increase of 5-8% in bone mineral density was seen after the second period. The study concluded "Long-term supplementation with specific bioactive collagen peptides appears to be effective in counteracting losses in BMD. Moreover, significant increases in BMD could contribute to improved bone stability.".
As collagen is a protein source much like whey protein or vegan proteins like pea or soy, in theory it can be used as a protein source to induce muscle protein synthesis. The difference is that collagen has a different animo acid composition, which are the key factors in inducing muscle protein synthesis. Leucine is the main amino acid involved in muscle protein synthesis which collagen has a very low amount of. Because of this, studies have shown that collagen is one of the poorest protein sources for building new muscle tissue.
As the volume of studies in collagen supplementation are still small, recommendations can only be made on previous research. For the repair or restoration of connective tissue such as bones, 5g per day over a 1 year period was effective in this study. As skin and bones are both classed as type 1 collagens, we can estimate that a similar dose could be effective for skin. However, more research is needed.
Collagen supplements are not considered dangerous and have good safety record. However, it is advised to be clear on what additional supplements may be within any potential supplements as supplement manufacturers and brands often add additional ingredients. Always check labels for added ingredients or potential allergens, especially if you're sensitive to gluten, soy, or shellfish.
Collagen is a protein source rich in the amino acids Glycine and Proline. Collagen is mainly found in connective tissues such as skin, tendons, ligaments, bones and cartilage. Our natural production of collagen declines as we age. The main benefits to ingesting collagen supplements is for the repair or restoration of such connective tissues like skin and bones. Collagen is not a good protein source for building muscle.
We’ve compiled a list of trusted brands that sell Collagen in our tool above. Highlighted cards display that we have secured testing certificates from third parties from that product. Click the white information button to see more detail on the item and find links to download the Collagen third-party testing certificates.
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