You’ve probably heard of collagen – but you might not know exactly what it is, or why it’s all of a sudden the hottest thing on the market. We’re here to tell you everything you need to know about collagen, and why it’s being touted as THE skin-saving, hair-restoring, joint-flexing supplement, giving you all the info from its origins to its benefits.
What is collagen?
Known as the body’s most abundant protein, collagen is a fibrous protein that acts as the building block for your skin, bones, muscles, tendons, and ligaments. Providing structure, strength and elasticity, collagen essentially holds your body together.
So if it’s already alive and kicking in the body, why has it become such a popular supplement? While the body does naturally produce collagen, its production declines as you age, usually starting in your mid-20s. Environmental factors, including UV exposure, smoking and poor diet, can actually accelerate this decline (more detail on this shortly). This is why ageing often results in sagging skin, wrinkles, joint pain, and a general loss of elasticity. It’s all that collagen, gradually decreasing.
So, if you want to keep your skin youthful and your joints moving freely, collagen supplements could be a useful thing to add into your daily intake.
Types of collagen
There are a few key types of collagen that are constantly at work in the body to keep everything moving smoothly. While there are over 28 known types in existence, these are the key ones worth knowing about if you’re just starting to learn about this protein, and to look out for on supplement labels when you’re picking one out:
Type 1 collagen
This is the most common form, making up about 90% of the body’s total collagen. It’s found in skin, tendons, ligaments, and bones, providing strength and flexibility.
Type 2 collagen
Primarily located in cartilage, Type 2 collagen is essential for joint health. It cushions joints and allows them to move smoothly, making it particularly important for people with arthritis or joint pain.
Type 3 collagen
Found in muscles, blood vessels and organs, Type 3 collagen often works alongside Type 1 to support tissue structure and elasticity.
Other types
Less common but still crucial, types like 4 and 5 are found in cell membranes and hair, again maintaining structure and strength.
Depending on your individual needs, you can check your collagen supplements to see which type they contain. Our Clear Collagen 360, for example, is chock-full of Type 1, Type 3 and is also enriched with Vitamin C and Zinc to help support your hair, nails, skin, and also joints and bones, so you’ll feel great inside and out.
Benefits of collagen
How does supplementation actually translate into real, palpable results? Studies show that the benefits are wide-ranging. Here are some of the key benefits that research suggests you might experience if you increase your collagen intake:
Keep your skin glowing
Collagen is a skin superfood. Research suggests it helps maintain the skin’s elasticity and hydration, keeping your skin looking plump and young for longer. As natural collagen production slows starting in your mid-20s, the skin loses its firmness, leading to wrinkles and sagging. Collagen supplements have been shown to improve skin elasticity and reduce the appearance of fine lines.
Improve joint and bone health
Since it’s a key component of cartilage, collagen could help maintain joint flexibility and reduce discomfort. Studies have shown that collagen supplements can help alleviate joint pain, particularly in conditions like osteoarthritis. Additionally, collagen could strengthen bones, potentially reducing the risk of fractures.
Help support your muscle mass
Collagen naturally makes up a significant portion of muscle tissue, so that makes it essential for muscle function. For older adults, keeping as much collagen in the body as possible may help preserve muscle mass and strength. This can aid with counteracting age-related muscle loss.
Boost your gut health
Optimising your gut health is the big buzzword of holistic health right now – and collagen could play a big part in that. Studies show collagen can support the integrity of the gut lining, which is crucial for proper digestion.
Maintain your heart health
Collagen also plays a role in maintaining the structure of blood vessels. As a result, some research suggests it can help reduce the risk of arterial stiffening and related heart conditions, so if you are prone to heart problems this could be a great supplement to include in your diet.
Strengthen hair and nails
One of social media’s favourite collagen benefits, supplements have been shown to strengthen brittle nails or improve hair growth. How? It provides the amino acids necessary for keratin production, which can enhance hair and nail strength and growth, so this could be your key to long, luscious locks.
Natural vs. supplementary collagen
You don’t have to take supplements to increase your collagen levels – it’s present in a few food types. However, for an easier uptick in your collagen intake, supplements are the way to go. Here’s a breakdown of the different ways you could boost your body’s collagen levels:
Natural collagen sources
Foods like bone broth, chicken, fish, egg whites, and certain cuts of meat are very rich in collagen. These provide the amino acids your body needs to produce collagen naturally, so if you’re not ready to add in a supplement to your diet, you can try upping your intake of these foods first and see how it affects you.
Collagen supplements
Available in various forms, such as powders, capsules or gummies, collagen supplements typically come in the form of hydrolyzed collagen (collagen peptides). This means the collagen has been broken down into smaller, more easily absorbed molecules. You can add it into your coffee (or even replace your coffee with it using our Collagen Protein Coffee), take it in the morning or throw it in a smoothie – however works best for you.
Are there plant-based options?
The short answer is, not really. Collagen is inherently not vegan or vegetarian, as supplements are often derived from animal sources like cows or fish. There are some bio-engineered collagen supplements being developed at the moment, but they’re still in their infancy and not widely available at all – but we’ll be keeping an eye on the research.
Instead, some supplements are designed to stimulate the body’s own production of collagen – these will often be marketed as ‘collagen boosters’. These products typically include ingredients such as:
- Vitamin C: a key nutrient in collagen production, found in citrus fruits, bell peppers, and leafy greens.
- Amino Acids: glycine, proline, and lysine, which are essential for collagen synthesis, can be found in plant-based sources like soy, beans, and certain grains.
- Silica: found in foods like bamboo, oats, and leafy greens, silica helps promote collagen production.
- Antioxidants: ingredients like aloe vera, green tea extract, and other plant-based compounds can help protect the skin and body from collagen breakdown.
So, if you’re following a plant-based diet but want to see some of the benefits collagen supplements may offer, these are the key nutrients you need to focus on building.
How to support collagen production naturally
Whether you’re plant-based or not, it’s always a good idea to try and support your own body’s production of this strengthening protein. After all, prevention is always better than the cure. Here are some tips to maintain and boost your collagen levels:
Eat a collagen-boosting diet
As we mentioned, including foods rich in Vitamin C (citrus fruits, leafy greens), proline (eggs, dairy), and glycine (meat, poultry) in your diet will stimulate natural collagen production.
Stay hydrated
Drinking plenty of water is essential to help you maintain skin elasticity and overall tissue health. Make sure you’re sticking to the recommended two litres a day!
Exercise often
Regular exercise, especially weight-bearing exercises, can help stimulate collagen production in joints and skin. Including a couple of workouts a week is a great start to help keep your body healthy.
Avoid collagen-damaging habits
There are a few things that may reduce the amount of collagen in your body, so avoiding these is an easy way to retain as much collagen as possible. Excessive sun exposure, smoking and consuming too much sugar can do this, reducing collagen’s effectiveness in the body, so try and cut down on these where you can.
Potential side effects and considerations
Collagen supplements are generally considered safe for most people. However here are a few things to keep in mind:
Consider your allergies
Some collagen supplements are derived from fish or shellfish, so if you have any related allergies, make sure you’re cautious and check where the supplement you choose is derived from.
Pay attention to any digestive issues
Some people report mild digestive discomfort when they first begin taking collagen supplements, so keep note of anything out of the ordinary when you first introduce them to your diet – and talk to your GP if it causes a significant problem.
Take the right dosage
There are no universal recommended dosage for collagen, however many studies suggest a daily intake of 2.5 to 15 grams is best, depending on your health goals.
Additionally, if you are pregnant, breastfeeding or have underlying health conditions, it’s always best to consult with your GP before adding any new supplement to your routine – and collagen is no different.
Conclusion
Collagen is an essential protein that plays a pivotal role in maintaining the health and structure of your body. So, whether you’re looking to improve skin elasticity, reduce joint pain, or support gut health, collagen could be a great addition into your supplement rotation – especially if you’re older. For a tried and tested, great collagen product, our Clear Collagen 360 offers an easy way to add it into your daily routine. And if you’re wanting to up your protein intake as well as collagen, the Collagen Protein Coffee contains a daily dose of both.
References
Collagen | The Cleveland Clinic
What is collagen, and what is it good for? | Healthline
Health Benefits of Collagen | WebMD
The benefits of collagen for gut health | The Beauty Chef
What You Need to Know About the Benefits of Collagen | Healthline
Choi, Franchesca D. et al. “Oral Collagen Supplementation: A Systematic Review of Dermatological Applications.” Journal of drugs in dermatology: JDD vol. 18,1 (2019).
König, Daniel et al. “Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study.” Nutrients vol. 10,1 97. 16 Jan. 2018