Collagens become popular in the 1980s as the injectable filler for plump lips. But nowadays companies produce collagen supplements in the form of powders and capsules. They are promoted more as supplements to improve your overall health and beauty. Collagen supplements can improve skin health, relieve joint pain, improves muscle mass along with several other benefits.
Collagen can be considered as one of the most important proteins in our body. It is the protein that binds our tissues and holds the body together. They have become popular from past few decades but they have the centuries-old history.
According to several ancient stories, there are proofs of using collagen in ancient Chinese medicine. They refer collagen as Ejiao which is made from Donkey-hide Gelatine. It was believed that Ejiao is useful for aging joints and having smooth skin. Ejiao helps to give youthful look by reducing wrinkles, improving skin elasticity, and improving the quality of hair.
The Best Collagen Supplements 2019
Best Collagen Peptide Supplement
Collagen Peptides Powder by Sports Research is made using grass-fed, pasture-raised bovine. The hydrolyzed collagen peptides have small amino chains for easy absorption in our body.
According to manufacturer serving size is 1 scoop (11.07 g) and a container can last for 41 servings. Amount of calories per serving is 40, protein is 10 gram and sodium is 60 mg.
This supplement is gluten-free, paleo friendly and keto certified. It also has more than 6800 customer reviews on Amazon and the average rating of 4.4 over 5. This supplement has hydrolyzed type 1 and type 3 collagen.
Best Collagen Supplement Powder for Skin
Reserveage Collagen Replenish Powder by Reserveage Nutrition is the combination of hyaluronic acid, collagen peptides, and Vitamin C. This supplements reduces wrinkles and gives healthy smooth skin. It is also good for hair and nails. Hydrolyzed collagen peptides are sourced from bovine.
According to manufacturer serving size is 1 rounded spoon (2.6 g) and a pack can last for 30 servings. Amount of calories per serving is 10, protein is 2 gram and Vitamin C is 60 mg.
This supplement is gluten-free and has more than 385 customer reviews on Amazon.
Best Collagen Supplement for Joints
Collagen2 joint complex by Neocell contains type 2 collagen and essential nutrients for healthy joints. This collagen supplements also contains chondroitin, hyaluronic acid, and glucosamine for better joint lubrication.
This collagen supplement comes in the pack of 30 capsules and per serving is of 4 capsules. According to supplement facts on packaging amount of sterna chicken collagen per serving is 2400 mg and calories are 10. It is best if you take them on empty stomach for maximum absorption.
Type 2 collagens are important for our body cartilages. This collagen supplement boosts for joint mobility and joint lubrication. It is also helpful for joint swelling which causes joint pain.
Best Collagen Capsule for Wrinkles
Sanar natural collagen capsules contain Vitamin C, Vitamin E, collagen hydrolysate and rose hips.
This collagen supplement comes in the pack of 150 capsules and per serving is 1 capsule. Blend of Vitamin C and E in this collagen supplements boost the health of your nails, skin, and hair.
According to the manufacturer, if you want to boost effectiveness, you can consume 2 capsules in a day.
Sanar natural collagen capsules are gluten-free and GMO-free.
Best Vegan Collagen Supplement
Garden of Life’s
This collagen supplement comes in the pack of 30 capsules and per serving is 2 capsules. It is made from the blend of more than 30 powdered organic vegetables, fruits, and botanicals.
This collagen supplement boosts the health of your nails, skin, and hair by boosting body ability to produce and maintain collagen, elastin and keratin level.
Garden of Life’s
Best Collagen Gummies
Collagen gummies by BeLive contain Type 1 and Type 3 collagens. This collagen gummies are a good option if you don’t like drinking or swallowing collagen pills.
This collagen supplement comes in the pack of 30 gummies and per serving is 2 gummies. According to supplement facts on packaging amount of collagen per serving is 96 mg and calories is 17. It is best if you take them with your food.
Type 1 and 3 collagens in these gummies is marine sourced which is easy to digest by the human body. They boost joint, hair and skin health.
BeLive collagen gummies has no artificial colors and preservatives.
Factors which affects collagen production
There are several factors which can affect collagen production or depletion in our body.
Aging: With age, production of collagen in our body decreases. Unfortunately, there is no way to avoid this.
High sugar consumption: With high sugar consumption, our body produces more AGEs (advanced glycation end products). These AGEs molecules make collagens brittle, dry and week.
Sunlight: The UV rays in sunlight causes the rapid break down of collagens. The damaged collagen fibers can cause wrinkles.
Smoking: There are many chemicals in tobacco which damage the collagens. Nicotine narrows the blood vessels of the skin which result in reduced delivery of oxygen and nutrition to the skin.
Autoimmune disorders: In some cases of autoimmune disorder, antibodies can target and damage collagens.
Collagen helps to keep muscles, skin, bones, and joints healthy. If you are unable to get required collagens then consult your health professional about collagen supplements.
Food sources of collagens
A healthy diet can help your body to produce a sufficient amount of collagen. Connective tissues of animals have collagens. Therefore beef, pork skin, chicken skin, and fish are a good source of collagens.
Following nutrition also help in natural collagen production:
- Vitamin C: Found in oranges, broccoli, strawberries, and peppers
- Vitamin A: Liver and fish oils
- Copper: Nuts, shellfish, and red meat
- Proline: Cheese, soy, cabbage, meat, and egg whites
- Anthocyanidins: Blackberries, cherries, blueberries, and raspberries.
What are collagen supplements?
Our body produces collagens naturally, but unfortunately, there are several factors as mentioned above which can decrease collagen production. In these situations, collagen supplements are an easy way to maintain an optimum level of collagen in our body.
In our body, there are multiple cells which perform various functions. Fibroblasts are the type of cells which produces collagen in our body. Fibroblasts in our body use amino acids such as proline, hydroxyproline, and glycine to produce collagens.
Most supplements consist of hydrolyzed collagens (collagens peptides) to deliver amino acids effectively. These collagens are in powder form and have low molecular weight. Therefore our body is able to absorb, digest and distribute these amino acids efficiently.
How do collagens supplements work?
Collagens are large molecules and before getting any benefit from them they need to break down using out stomach acids. With collagen supplements, you are consuming hydrolyzed collagens which already have low molecular weight.
Hydrolyzed collagens or collagens peptides are effective and fast as our body digests them quickly. Amino acids and collagens peptides are absorbed in the small intestine of our body and then distributed.
Naturally, our body produces collagens and to increase its production you can eat food mentioned above. But with collagen supplements it just easier and more effective. There are many brands of collagen supplements in the market. And as it is for every product all are not of same quality. Some are good whereas others are made using cheap ingredients. We have also recommended some brands in this post from which you can choose.
How to choose collagen supplements?
The adequate amount of collagen is important for strong joints, bones, and skin. With age, the ability of our body to produce collagen naturally decreases. That’s why you can see why there are so many brands of collagens supplements in the market.
With so many options it can be confusing to choose the best one. Hopefully, this article will help you in choosing the one which is suitable and best for you.
Ingredients: There are varieties of collagen supplements with different ingredients. To choose the one suitable for you to let’s see what exactly are they needed for.
- Type 1: Type 1 collagens are mostly extracted from animal’s bones or fish skins. This is the most common ingredients and good bones, skin, tendons, and organs.
- Type 2: This type is good for joint pains. Type 2 collagens are essential for our body cartilages and give smooth and pain-free movement. They are extracted from chicken cartilages.
- Type 3: Type 3 collagens benefit our vascular system and retinal health.
- Type 4 and type 5: They are not required by our body in large quantity. Type 4 is good for organs such as kidney and brain. They help infiltration capability of our kidneys. And, Type 5 collagen is good for placenta and hair.
Hydrolyzed collagens: Collagen peptides of hydrolyzed collagens are small chains of amino acids and easy to absorb and digest by our body. These types of collagen supplements are very popular.
Creams and lotion: There are many creams and lotions claiming to give flawless, smooth skin because of collagen. But the thing is collagen molecules are very large in size to be absorbed by the skin. Therefore we are unable to decide whether collagen supplements in cream and lotion and can give any desired result.
Collagen with vitamin C: Vitamin C helps your body in producing more collagen by giving required hydrogen and oxygen.
Try to buy collagen supplements with few ingredients. Also if possible avoid anything with flavors as most of the time these products consist of artificial sweeteners and colors.
What are the benefits of taking collagen supplements?
Consuming collagen has a number of health benefits. Some of the most popular benefits which are supported with research are as follows:
Relieve joint pain
Collagen plays important role in maintaining the cartilage. Cartilage is connecting tissues which act as a cushion between joints of our bones. They play an important role and any damage to them can cause stiffness, inflammation and joint pain.
Collagen is necessary for healthy cartilage and thereby to relieve joint pain or other related issues. Research has shown that 8-12 gram collagen supplement has the potential to relieve joint pain, reduce inflammation and can stimulate collagen production.
One of the major components in our skin is collagen. It helps by providing elasticity and strengthens skin. With age, our skin becomes dry and has wrinkles because our body produces less collagen.
Collagen supplements help in reducing dryness and wrinkles and thereby slowing the aging of the skin. According to the study, women who consumed a 2.5-5 gram of collagen supplements for 8 weeks showed a significant result with healthy skin.
Boost muscle mass
Collagen is important for proper functioning and keeping muscles strong. Sarcopenia is the condition which can happen with age. In this condition, the body loses the muscle mass.
Collagen helps in a condition such as
Collagen is an important element for our bones. It keeps the bone strong and provides structure to them. With lack of collagen, there is the risk of bone fracture as bone density decreases.
Collagen supplements help to increase the bone mineral density which improves our bone health.
Collagen supplements help to improve the structure of our arteries. Weak arteries are linked to the number of heart conditions for example atherosclerosis.
Some other health benefits are below, but not enough research is done yet to support them.
- Brain health: Reduces symptoms of anxiety and improves mood.
- Hair and nails
- Gut health
- Weight loss
Can collagen supplements help skin?
Collagen supplements help to get smooth, wrinkle-free and healthy skin. Enough studies are there to show benefits regarding healthy skin by oral intake of these supplements. However, there is not enough data to support the benefits of lotions consisting of collagens.
Does a collagen supplement help arthritis?
Arthritis is commonly referred to as a joint disease or joint pain. There is various type of arthritis and it is one of the main causes of disability in America. Some common symptoms of arthritis are joint pain, stiffness, swelling and limited range of motion.
Collagen supplements with type 2 collagens consist of amino acids and proteins which boost cartilage health.
What are the side effects of taking collagen?
Collagen supplements are usually considered safe. They may have short term side effects in some cases. It is important to contact your health professional before taking any supplements.
High calcium level: collagen supplements with ingredients of marine source such as shark cartilage and shellfish have a high amount of calcium. The high amount of calcium can cause nausea, constipation, vomiting, fatigue and bone pain.
Bad taste in mouth: Some people may find the taste of collagen unpleasant and bad. Consuming collagen supplements with milk and juice may help you to avoid this problem.
Can collagen supplements cause weight gain?
No, there is no research which shows that collagen supplements can cause weight gain. On the other hand, some users believe collagen supplement improves in metabolism which can help in weight loss. Although there are not enough studies to support this claim either.
Do collagen supplements cause acne?
Acne is common among teens and some adults. It is caused by oil and dead skins which block skin pores after accumulating. There are many lotion and creams which claims to help in acne. However, there are no conclusive studies to support this.
Can collagen supplements cause diarrhea?
Some Collagen supplements with ingredients marine source such as shellfish or fish have a high amount of calcium. The high level of calcium can cause diarrhea.
Do collagen supplements cause hair loss?
No, collagen supplement does not cause hair loss. However, they help in better and healthy hair growth.
Can collagen supplements cause joint pain?
No, they don’t cause joint pain. Collagen supplement with type 2 collagen can help with joint pain, inflammation, and smooth movements.
Do collagen supplements cause headaches?
Most collagen supplements should not cause headaches. Whereas checking the amount of calcium in your supplement as it can cause headaches.