Collagen: Benefits, Side Effects & Dosage
What is Collagen? From our skin and muscles to our internal organs, collagen surrounds, protects and
allows parts of our body to stretch while holding everything in place. All animals have areas within their bodies built from collagen. Because of this, we can use collagen supplements from animals to repair and produce collagen in our own body.
The word collagen comes from the Greek word for ‘glue’ (kólla / κόλλα). Fitting, considering it is indeed the “glue” that holds our body together. Collagen also allows our muscles to move, our lungs to expand and contract and keeps our skin, hair and nails healthy.
Skin is the body’s largest organ and our first line of defense against infection — and, of course, it’s primarily made of collagen. While collagen has dozens of different jobs, one of its most essential functions is to keep our skin elastic and firm. But it does a lot more than just keep our skin supple and wrinkle-free. It has an impressive list of benefits from supporting strong, flexible joints and aiding good digestion to maintaining a healthy heart.
The human body makes 28 different kinds of collagen, but the most common are types I, II and III. When you’re deciding on a collagen supplement, choose the one that targets the issue you’re looking to fix. Types I and III are best for skin, bones and digestion, while type II works better on your joints. You can take types I and III together. Type II, however, should be taken separately for better absorption (x).
Types of Collagen
● Type I is the basic building block of many structures in the body, including skin, tendons, bones, organs, hair and nails. More than 90 percent of the collagen in the body is either type I or type III. Common amino acids in type I include glycine, proline, alanine and hydroxyproline. ● Type II is more specialized than type I. As the primary component of cartilage, type II is essential for healthy joints. Type II is also found in the discs in your spine and eyes. ● Type III is the second-most abundant type of collagen in the body. It is usually found alongside type I in the bones, teeth, tendons and other connective tissues that require a strong framework (x).
Unfortunately, collagen production decreases over time. By the age of 45, the body’s ability to make collagen decreases by about 30 percent (x). Sun exposure, poor diet, smoking and health problems like diabetes also slow its production. Because collagen is essential to good health, a supplement can benefit just about everyone.
Collagen is present in a variety of different sources, whether it be through foods or supplements. Here are the four common types of collagen proteins:
Hydrolyzed Fish Collagen Also known as marine collagen, fish collagen, is a type I collagen, comes from, well, fish (shocker!). Fish collagen contains a high percentage of skin-nourishing properties, making it popular for people looking to rejuvenate their skin. It also has smaller particles than collagen derived from other sources such as beef or pork, making it extremely easy for your body to absorb. It is also a good choice for those who do not eat meat or
are sensitive to animal proteins.
Fish collagen is rich in type I. (x). The entire body uses glycine, starting with our DNA. It stabilizes blood sugar and reduces the risk of certain cancers. Many of the processes that build healthy cells involve glycine while proline is essential to healthy skin and joints. It is also highly important to the heart and digestive tract.
Another amino acid found in fish collagen is arginine, which supports the creation of proteins. It also heals wounds, repairs muscle tissue, boosts metabolism and helps with overall growth and development (x).
Glutamine is found in fish collagen as well, which helps us to stay energized by aiding in the synthesis of essential chemicals while also carrying essential nutrients like carbon and nitrogen to cells so they can function correctly (x).
Hydrolyzed Chicken Collagen Chicken collagen, rich in type II, is extracted from the cartilage, bones, scales and skin of animals. Hydrolyzed chicken collagen comes from, of course, chickens. The parts we eat often make up less than 50 percent of the animal. This means that more than half might be thrown away. By making collagen from these discarded parts, we can reduce waste and pollution and gain healthy nutrition at the same time.
While our modern diet saves time, it also wastes a lot of potentially nutrient-rich parts of the animal, like bones. Many people have begun to return to the concept of ‘nose-to-tail’ consumption, meaning they don’t waste any part of the animal, both for environmental and health reasons.
However, if you’re in the majority and don’t have the time to cook a whole bird and boil up a broth from the leftover bones (you’ll need at least 12 hours to do so), a collagen supplement takes care of the time-consuming process for you.
One particularly notable portion of the chicken is its cartilage (another name for collagen). Arthritis affects over 16 percent of the U.S. population (x). In studies, it helped to treat arthritis symptoms. Chicken cartilage contains a high percentage of type II collagen, and a Harvard study found it to be effective in reducing joint pain and swelling. Some case studies even experienced total remission of arthritis (x).
Chicken bone broth also gets a lot of media attention for its amazing health properties. However, not everyone has the time to make bone broth. Taking a chicken collagen supplement, though, will give you all the health benefits (bone and joint support, digestive health and firm, glowing skin) without the hassle. Chicken broth powder is easy to carry with you, and much less expensive to ship than its alternatives.
Hydrolyzed Bovine Collagen
Since collagen is so important to a healthy and youthful body, including it in a supplement plan can help one achieve and maintain a healthy, strong body. One of the best ways to increase collagen intake comes in the form of hydrolyzed bovine collagen, rich in types I and III, moreover, it is more easily absorbed and used by the body.
Bovine collagen is isolated from beef cattle. Parts of the cow that are too tough to eat, such as the joints, bones and cartilage, contain a great deal of collagen. These tough parts of the animal are processed, and the collagen is collected. This collagen is then further processed, or hydrolyzed, to break down the long amino acid chains into shorter segments that are easier for the body to absorb.
Human ancestors ate nearly every part of the animals they hunted. In all likelihood, they probably took in more of this nutrient than most people do today. But instead of eating these tougher parts of the animal, you can also make bone broth from the bones and joints of cattle. This broth is ideal to make various soups and stews with. Egg yolks are another source of collagen, which can be an easy way to get more of this nutrient in your meals each day (x).
Hydrolyzed Porcine Collagen Why choose porcine collagen rather than another type? It is widely available, thus making it a cost-effective selection. In fact, it contains all 20 amino acids, which are essential to the proper functioning and maintenance of your skin, bones and muscles,
as well as many other structures and processes in the body.
Porcine collagen is rich in types I and III, making it an excellent choice for a variety of conditions, including strong, healthy skin, bones, teeth, hair and nails.
Of course, no two supplements are alike. Collagen is a tough, fibrous substance, made up of long chains of amino acids. Taken in its purest form, your body would have a lot of digesting to do before it would be broken down into a form you could actually use.
So, what’s the best type of supplement? Hydrolyzed supplements usually do the trick. Hydrolysis is a process which breaks down these long chains into shorter pieces so they are easier to absorb. Thanks to those shorter chains, the body is able to quickly break down supplements like hydrolyzed collagen.
Collagen Side Effects No serious side effects have been found with the use of collagen. Minor side effects include a dislike of the taste, a feeling of heaviness in the stomach, mild diarrhea and rash. No interactions with other drugs have been reported.
Hydrolyzed fish collagen can safely be used externally as well as internally, although those with sensitive skin may develop a rash. If this occurs, discontinue use.
If you are allergic to fish, you should choose a different kind of collagen such as beef, pork or chicken. With so many options available, you should be able to find a supplement that works for you.
Talk to your doctor before adding any supplement to your diet if you are pregnant or planning to become pregnant.
How to Take Collagen Collagen is best taken on an empty stomach, unless otherwise directed by your doctor. It is also best dissolved in water or juice, but not in a liquid that already contains protein, such as milk.
The recommended dose is around 2,500 milligrams, or 1 ½ teaspoons. This dose should be taken two to four times daily, or as recommended by a doctor based on
individual needs.
The Bottom Line Collagen is an essential part of the body. As its production decreases with age, a supplement can both support and increase your body’s own synthesis. It has very few side effects, but serious anti-aging qualities, helping to support strong, flexible skin, joints and bones, as well as good overall health.