Collagen is a protein produced by the body that supports the structure of the skin, cartilage, bone, and connective tissues. Unfortunately, around our mid-twenties, our natural collagen production begins to decline. Over time, this results in things like aging skin, joint problems, and thinning hair. Claims about the value of collagen in bone and joint health have been making headlines, but the biggest buzz is around its ability to reduce signs of aging skin, from fine lines to cellulite.
IS THE RESEARCH HYPE OR HELPFUL?
Natural health products are often criticized for being a trend without any research-backing. In the case of collagen, there are multiple double-blind, randomized placebo-controlled trials. The studies investigating Verisol (a blend of type I and III collagen from a bovine source) showed that collagen supplementation for four weeks can increase skin elasticity by up to 15 percent and increase collagen content by 60 percent. Elasticity and collagen content translate to younger looking, firmer skin. Fine lines were improved after four weeks of supplementation, and improvements in cellulite content were identified after three months. Another small clinical trial looked at nail health with oral supplementation of collagen. Participants took daily doses of 2½ g for 24 weeks, and it was concluded that collagen increased nail growth and reduced brittleness. A study published in 2017 demonstrated improved wound healing with marine collagen supplementation; therefore, collagen may be worthwhile to consider for support in surgery recovery.
The scientific attention collagen has drawn doesn’t end with its medical and beauty applications. There are environmental benefits to creating a new health product with some of the collagen by-products and waste (fish skin and scales) from the fishing industry that would otherwise contribute to pollution.
SO MANY COLLAGEN CHOICES!
With the popularity surge in collagen use over the past few years, you will find many brands that offer products from different sources. In my opinion, the two most popular and beneficial are from marine and grass-fed bovine sources.
How do you know which is best for you? It really depends on what you hope to accomplish by adding a collagen supplement.
3 Most Common Types of Collagen and Where They Help:
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Type I: skin, tendons, organs, and bones
- Type II: cartilage and skeletal system
- Type III: bone marrow, reticular fibres, and helpful when taken alongside type I collagen
MARINE VS. BOVINE
Marine collagen is made from fish skin and bones and is considered by some to be the best for skin and beauty benefits—it’s a great source of type 1 collagen and has high bioavailability. Look for hydrolyzed marine collagen from fish like cod, pollock, and haddock. Bovine collagen products are made from bovine hide, and currently have a stronger presence in research. Products from bovine sources most often contain type I and type III collagen, which make these products a wonderful choice for overall health, including the skin. I recommend looking for a high quality brand that obtains its collagen from grass-fed cows. If you’re struggling to decide which is best for you, some brands offer full-spectrum products with collagen from both marine and bovine sources.
POWDER VS. LIQUID
If you’re in the market for a collagen product, you’ll find liquid and powder options. The biggest differences seem to be found in additional ingredients and dose. While the liquid is inarguably convenient (no mixing needed), it will always come with extra ingredients you don’t need. Liquid forms may also come with fewer doses per bottle, which can mean a higher cost per month of treatment. Regardless of choosing powder or liquid, what you’ll want to look for is collagen in hydrolyzed form. This means that longer collagen chains have been broken down into smaller chains which are more bioavailable and easier to digest and absorb.
When you’re making your choice, consider what is available to you, why you are considering collagen, and make sure to read your labels. If you’re concerned about taste, don’t worry—both marine and bovine collagen are flavourless! Don’t let the trendiness of collagen deter you; it’s proving to be an effective product with a high safety profile. As always, it’s important to discuss with your healthcare provider to make sure collagen is the right fit for you. Once that’s been approved, I recommend adding it to your smoothie, freshly squeezed juice, or morning coffee!
