Collagen is often hailed as the secret to youthful skin, strong joints, and overall vitality. But what exactly is it, and how can we harness its benefits? In this blog, we'll break down what collagen is, explore its various types, and delve into whether collagen supplements actually work and what you should look for.
What is Collagen?
Collagen is the most abundant protein in our bodies, making up about one-third of its protein composition. It’s a major component of connective tissues, not just our skin, but also muscles, tendons, and ligaments. It provides structure, strength, and elasticity, playing a crucial role in maintaining our body’s integrity both inside and out.
Our collagen levels naturally decline from the age of about 25 onwards. And then lifestyle habits such as smoking, drugs, exposure to chemicals, UV light exposure, drinking alcohol and eating too much sugar and refined carbohydrates all contribute to increasing the speed at which collagen declines in the body. This creates wrinkles and issues with bones, joints and muscle building.
But can you increase your levels by consuming collagen taken from animal bones? The supplement industry is awash with various collagen supplements and you can pay phenomenal amounts for them or there are some bargains too. So which one is best for you?
Types of Collagen and Their Benefits
There are at least 28 different types of collagen, but five types are most commonly discussed due to their prevalence and benefits. Supplements are usually made from cow and fish skin and bones. But you can get collagen from whole food sources too (listed below). However, the amount of the food you would need to take to get to 10000mg per day (the amount a supplement might give) is usually unrealistic for most people (10000mg of collagen = approx 667g of fish skin or 1 kg of beef muscle meat). But there would be no harm in eating any of the foods listed below to support different types of collagen production.
Type of Collagen | Where It's Found | Benefits | Foods that contain… |
Type I | Skin, tendons, bones, ligaments, and organs. | Primarily responsible for skin elasticity and strength. It also supports bone health and the healing of wounds. Type I collagen peptides supplementation can improve skin elasticity and hydration, reducing the appearance of wrinkles. | Bone broth, fish, chicken, beef, egg whites, and foods high in Vitamin C (like citrus fruits and berries) |
Type II | Cartilage. | Vital for joint health, providing cushioning and support for bones to move smoothly against each other. Type II collagen supplements can reduce joint pain and improve mobility in people with osteoarthritis. | Chicken cartilage, bone broth (especially chicken), and certain fish (like salmon) |
Type III | Skin, muscles, and blood vessels. | Works alongside Type I to maintain skin structure and elasticity. It’s also crucial for the integrity of blood vessels and internal organs. Type III collagen is essential for cardiovascular health and the proper functioning of various organs. | Bone broth, beef, chicken, and foods high in Vitamin C (like leafy greens and fruits) |
Type IV | Basement membrane (a thin layer of cells found in various tissues). | Crucial for forming and maintaining the basement membrane, which supports and separates different tissue layers. Type IV collagen plays a key role in kidney function and overall tissue structure. | Egg whites, dairy products, and foods rich in antioxidants (like berries and green tea) |
Type V | Hair, cell surfaces, and placenta. | Involved in the formation of cell surfaces and hair, as well as supporting the structure of the placenta during pregnancy. | Egg whites, dairy products, and foods rich in antioxidants (like berries and green tea). |
Additional Notes:
- Bone Broth: A rich source of multiple types of collagen, including Types I, II, and III. Homemade or high-quality store-bought bone broth can be particularly beneficial. I make mine just by boiling up my chicken carcasses with carrots, celery and onion to make a stock and then make soups and sauces with it.
- Egg Whites: Contain a good amount of proline, an amino acid important for collagen production, and are a source of Types I, IV, and V collagen.
- Fish: Especially the skin and bones, are rich in Type I collagen. Marine collagen supplements often use fish skin. Tinned salmon with bones is great for eating fish bones. I blend up a tin with yoghurt and herbs to make a high protein salmon dip.
- Chicken: Particularly the skin and cartilage, are rich in Types II and III collagen.
- Beef: Contains Types I and III collagen, making it a good source for overall collagen support.
- Vitamin C-Rich Foods: While not directly containing collagen, foods high in Vitamin C (like citrus fruits, berries, and leafy greens) are crucial for collagen synthesis in the body, so are also needed.
- Amino Acids: When you eat collagen, it is broken down into amino acids so that it can be absorbed by the body. Some foods contain the amino acids that collagen is broken down into, so aid with collagen production:
- Proline is found in mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites and meat.
- Glycine. Glycine is found in red meats, turkey, chicken and pork skin, peanuts and granola.
- Zinc and Copper: are also needed for collagen production.
- Copper: is found in liver, lobster, oysters, shiitake mushrooms, nuts and seeds, leafy greens, tofu and dark chocolate.
- Zinc: is found in oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains and milk products.
Do Collagen Supplements Actually Work? The Evidence…
There are hundreds of studies on collagen supplementation and generally speaking they all have pretty favourable findings. Here are a few that I have chosen for you...
Skin Health: Numerous studies have found that collagen supplements can improve skin elasticity, hydration, and reduce wrinkles:
- This study tested bovine collagen on already aged mice skin. They found it improved laxity of and antioxidative enzyme levels, but did not improve moisture or hyaluronic acid content of their skin.
- Here, subjects took hydrolysed collagen and found skin elasticity statistically significantly improved in comparison to placebo.
- This meta-analysis across 19 studies and found that ingestion of hydrolysed collagen for 90 days is effective in reducing skin aging, as it reduces wrinkles and improves skin elasticity and hydration.
Joint Health: Research also supports the use of collagen supplements for joint pain and osteoarthritis.
- Chicken collagen was tested and found to improve knee joint symptoms (pain, stiffness and physical function) for osteoarthritis subjects.
- This team tested a cocktail of hydrolysed fish collagen, vitamins, antioxidants, L-carnitine, glucosamine and chondroitin sulphate and found it significantly improved the clinical parameters related to skin aging and joint health.
Bone Health: There is plenty of evidence that Collagen supplements can benefit bone health, for example: This study found that post-menopausal women taking collagen daily was associated with a favourable shift in bone markers, indicating increased bone formation and reduced bone degradation.
Muscle Building: Here they looked at how collagen ingestion stimulates musculoskeletal and connective tissue remodelling. So it can be beneficial for everyone who wants to build muscle, from body builders to the very frail.
Hair and Cell Function: This team found that fish collagen improved human hair growth factor and decreased the growth inhibitory factor. So is great for hair loss prevention and hair regrowth.
What to look for in a collagen supplement
I’m just going to compare marine and bovine collagen as they are the two most common forms on the market.
Firstly, you must make sure you the brand you choose says hydrolysed collagen. This is because the molecules are too big to be absorbed unless broken down.
Collagen cannot be absorbed through the skin, so don’t waste your money on creams etc. that claim to contain it. Again the molecules are too big to be absorbed.
Next look at why you are taking it. If you are primarily looking for skin improvements you might want to consider a marine collagen with lots of other ingredients added for beauty. But if you are working-out, have joint pains or issues with your bones you might prefer bovine collagen. Here’s a quick summary:
Aspect | Marine Collagen | Bovine Collagen |
Source | Derived from fish skin, scales, and bones. | Derived from cow hides, bones, and cartilage. |
Types of Collagen | Primarily Type I collagen. | Primarily Types I and III collagen, and Type II from cartilage. |
Bioavailability | Higher bioavailability due to smaller peptide size, leading to better absorption. | Slightly larger peptides, but still highly bioavailable. |
Benefits: | - Skin elasticity and hydration | - Skin elasticity and hydration (Types I and III) |
- Reduction in wrinkles | - Joint health (Type II) | |
- Joint health (to a lesser extent) | - Bone health | |
- Bone health | - Muscle repair and growth | |
- Cardiovascular health | ||
Allergens | May cause allergic reactions in people with fish allergies. | May cause allergic reactions in people with bovine allergies or sensitivities. |
Sustainability | Often considered more sustainable due to the use of fish by-products from the fishing industry. | Depends on cattle farming practices; can have a larger environmental footprint. |
Taste and Odour | Generally considered to have a milder taste and odour, making it easier to mix into beverages. | May have a stronger taste and odour, which can be noticeable in some supplements. |
Purity | Often lower in fat and calories compared to bovine collagen. | Can contain more fat and calories, depending on the processing method. |
Cost | Typically more expensive due to the extraction process and higher bioavailability. | Usually more affordable and widely available. |
These are the two different collagen brands that I use:
Reason & Brand | ||
Type | Marine - Containing mostly type 1 and some type 3 collagen peptides | Bovine Collagen Peptides - highly bioavailable Type I and Type III collagen |
Strength | 10000mg of highly absorbable amino acids | They recommend taking 10000mg – 15000mg (or up to 30000mg for post-menopausal women) |
Best For | So best for skin and wrinkles and cartilage | Supports hair and nail growth and aids skin repair. Repairs fast growing tissue, helps build muscle mass and supports your inside health. |
Taste | I like the taste – it’s a bit like weak berry squash in taste | It’s kind of tasteless. I can taste it in weak flavoured drinks such as peppermint tea and it isn’t that nice, but added to a coffee or I drink it in red bush tea the flavour is actually quite nice and almost makes it creamier. |
Ethics | Taken from MSC-certified fisheries from sustainable wild stocks in the North Atlantic | Comes from grass fed Swiss cows (be careful of brands where the cows are grazed on deforested rainforest land – make sure you can track the source). |
Other Ingredients | It contains other vitamins, antioxidants, copper, zinc and B vitamins that all help with skin beauty and collagen synthesis. | None |
Price | £49 for 30 servings or get 20% off when you do regular delivery. | I like this one for the price. It’s much cheaper at £23 for 40 x 10000mg portions. But they do recommend higher than 10000mg portions for some (as above) |
Conclusion
Collagen is a vital protein that supports our skin, joints, and overall body structure. Different types of collagen provide specific benefits, from improving skin elasticity to promoting joint health. While supplements have shown promise in various studies, choosing the right collagen for your goals is key. And consistency in taking it will give the best results. If you’re considering adding a collagen supplement to your routine, do your homework and get the right one for you.
And if you are keen to stay as young looking and feeling for as long as possible, join my Holding Back the Years programme where we focus on keeping our bodies in the best possible functioning form for as many years as we can. And it's only £25 per month.
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