Collagen is a product that has gained a lot of popularity. It’s found in a variety of beauty products and many influencers are adding collagen and electrolytes together to their coffee or different recipes.
This popular supplement is made from small pieces of animal collagen and can be sourced either from bovine (cow), porkine or fish scales, skin, or eggs. It is usually sold as a powder and can be added to smoothies, or a variety foods and drinks.
Benefits
Collagen is a type of protein that forms the extracellular matrix for connective tissue like skin, tendons or bones. It’s a tough, fibrous protein that is very stable and resistant to stretching. It is made of amino acids that have been wound into a triple-helix. Every third amino acid, glycine is what gives collagen its resilience and makes it resistant to stress.
People use the protein in a variety of products, including medical products and food. It was a popular ingredient in the ancient world for making rope baskets and embroidered fabrics. It is used to promote hair and nail growth in the modern world, as well as to treat rheumatoid arthritis and heal wounds.
It’s added to beauty products because of its anti-aging properties, including a decrease of fine lines and wrinkling. The protein strengthens hair, nails, promotes digestion, helps maintain skin flexibility, and keeps arteries healthy.
What’s more, it helps promote muscle growth when added to a workout regimen, as well as support healthy joints and cartilage. You can purchase the supplement as a pill, gummy or powder. Powder is easy to add to drinks and recipes such as smoothies, tea soups, and baked goods. You can buy it in different flavors and with other ingredients like fish oil or Vitamin C.
When selecting a collagen-based powder, look for one that has undergone hydrolysis. This process breaks down the protein into smaller molecules that are more easily absorbed by your body. The best brands include a list of the specific nutrients and amounts in the package.
You can purchase food-grade collagen online or at stores that sell nutritional supplements. You can also include whole foods high in protein to your diet. These include chicken feet, pot roast and brisket.
Avoid too much exposure to the sun as this may damage collagen. You can protect yourself by wearing wide-brimmed hats, sunglasses and clothing that covers your skin. You should also take an antioxidant such as Vitamin C and a multivitamin designed for bone health.
Ingredients
Collagen is a type of protein that can be found throughout the human body. It is responsible both for skin elasticity (it prevents you from looking puffy), and for making bones strong. It’s important because it makes up a third of your body protein. It is also found in the blood, muscles and joints. As we age our body’s production of collagen slows down. This is why so many people take collagen powder or other supplements, such as capsules or gummies, to keep their collagen levels up.
While there are plenty of foods naturally rich in collagen (bone broth, egg yolks), most collagen found in nutritional supplements is extracted from animals. This includes the skin, bones, and scales of bovines, pigs, and fish–specifically cod, salmon, and tilapia (labeled “marine” collagen). Some brands are more transparent than others when it comes to their amino acid profile. This allows you to choose the supplement that works best for you.
When sourcing collagen for your supplement, look for food-grade hydrolyzed collagen. This process breaks down proteins and amino acids to smaller pieces, which are easier for your body to absorb. It’s the best way to get the benefits of collagen without having to swallow a large pill.
Look for a product without added sugars or artificial flavorings. You want your collagen peptides to be as clean and pure as possible since they’ll be going into your body! You can also choose a collagen supplement made from grass fed happy cows, or non-GMO sustainable fish.
Dosage
Many people supplement collagen to maintain healthy hair, skin and nails. It can also improve joint health, reduce swelling and boost your immune system. While it is important to speak with your doctor about any new supplements, most experts believe that collagen powder can safely be consumed in moderate amounts. A common recommendation is to mix a scoop or two into a smoothie, cold beverage or warm drink per day.
It’s important to use a high-quality product because dietary supplements are only minimally regulated. Look for a brand which uses only ingredients that are listed. It’s important to choose a powder which has been tested by an independent third-party and contains no additives or fillers.
Some collagen powders are even packaged with a scoop so that you can easily add the recommended serving each day. This is because the results can be seen within a few short weeks.
You should also consider the brand that supports ethical farming and gives back to their community. You’ll feel better about your purchase. Needed, for example, uses a hormone-free powder that is certified B Corp. The company also donates to environmental initiatives and is climate neutral. You should consume collagen powder every day to ensure that it is consistently absorbed. If you plan to add it to a protein-rich meal or shake after a workout, you may have to increase the dose to achieve similar muscle protein synthesis rates to those in studies using larger serving sizes.
Effects
Collagen is found primarily in cartilage, bones and skin. It also helps provide structure to tissues. It also helps form tendons, ligaments and muscles. When taken as a supplement, it can improve skin elasticity, hydration and reduce wrinkles. Some studies indicate it may also be beneficial for joint health.
There are different types of collagen, including type I (the longest fibres that form tough cartilage on body parts like the nose and ears) and type 2 (tight fibers which make up the majority of connective tissue within our bodies).
Manufacturers use collagen powder to make products like this. They take the protein from different animals, such as cows, pigs and birds, and turn it into a powder that can then be added to beverages or recipes. The ingredients in most supplements are easily identifiable, so you can see how much of each ingredient you consume every day.
If you’re interested in trying out collagen, a registered dietitian can help decipher your goals and examine your overall diet to determine if adding collagen is worth it. She can also suggest products that will fit your dietary needs.
If skin elasticity or hydration is your main concern, you should try Ancient Nutrition’s Multi Collagen. It’s been rated by Vogue and others as one of best beauty collagens available. It contains ten different kinds of grass-fed and pasture-raised collagen sources, such as eggshell membrane, bovine hide and chicken bone broth protein concentrate, along with vitamin C to maximize absorption. The unflavored powder mixes into any liquid and is a great addition to smoothies, hot drinks and baked goods.
