Written By: Stephanie Joy Karl
Certified Nutritionist
This article contains the various forms available for Collagen, benefits and dosage.
Collagen Supplements
Most collagen supplements contain types I, II, and III, which account for most of the collagen found in your body. They contain a digestible form of collagen called collagen peptides or hydrolyzed collagen.
These supplements are made from the tissues of cows, chickens, or fish. You can also buy vegan collagen powder made of bacteria and yeast. Scientists have yet to determine if it has the same possible benefits as collagen from animal sources.
Collagen Peptides
Because collagen can’t be absorbed in its whole form, it has to be broken down into smaller amino acids or peptides. Collagen peptides are tiny pieces of animal collagen. Most collagen is sold as collagen peptides or hydrolyzed collagen and taken up readily in the gastro-intestinal tract.
Collagen Powder
Collagen powder has the same active ingredients as collagen capsules and gels. But the dosages will vary depending on what form you use. They may not be fortified with other key nutrients identified as enhancing skin quality such as Vitamin E, Vitamin C, Hyaluronic Acid, Resveratrol, Biotin and Zinc. (1,2,4,5,7,8)
Collagen Liquid and Gels
Premade collagen drinks or gels are very convenient and give a measured dose from the applicator. They are often flavored and combined with other beneficial ingredients such as vitamin C (L-ascorbic acid), Biotin and hyaluronic acid, ingredients that have shown to have a significant impact of hydrating and regenerating new skin tissue.
Collagen has eight of the nine so-called essential amino acids your body needs in order to make protein. The missing amino acid, tryptophan, is found in lots of foods, including dairy, meats, seafood, tofu, nuts, and grains.
Synthesis of Collagen from Food Sources:
The food sources of the amino acids that form collagen are known as procollagen or the precursors to collagen, which are absorbed by the tissues. Procollagen requires additional molecules, such as hydroxyl groups, which depend on vitamin C as a cofactor, as well as glycosylation from carbohydrates to form the triple helix structure of collagen. In this process, the amino acids involved are proline and lysine.
Collagen Benefits
Because collagen makes up so many critical parts of our bodies, scientists have sited many benefits that could be aligned with maintaining good health.
• Stronger bones: As you age, your bones become less dense and more brittle. Some research has found that taking daily collagen powder could help make your bones denser, slowing the aging process that makes them brittle as well as helping your body produce new bone.
• Skin elasticity and hydration: Collagen supplements have shown to improve skin hydration and elasticity in older people. They might also help lessen wrinkles.
• Hair and nails: Studies are ongoing as to the benefits of improved hair coverage and thickness while taking daily collagen supplements. Nail growth and quality has also shown to improve with a daily intake of collagen for at least 2-3 months.
• Reduced osteoarthritis pain: For people with knee osteoarthritis, collagen supplements might act as a mild pain reliever and improve joint function. It may take about 3-5 months of daily treatment before you see these improvements.
• Increased muscle mass: One small study found that men who took collagen peptide supplements during a 12-week strength training program saw more increases in muscle mass and strength than those who didn’t. From a sports nutrition perspective, it could be that collagen helped with muscle restoration and recovery to improve performance and increased reps.
• Improved heart health: Collagen is an integral part of arteries and blood vessels. Weak blood vessels increase the risk of cardiovascular disease as well as reduced arterial fluidity, important in blood pressure and blood flow.
Digestion of collagen supplements, breaks the protein peptides down into amino acids which are then reformed to make new soft tissue where it is needed in the body. You cannot target where the tissue repair happens as that is the job of human biology and its aim to keep the body well. Collagen peptides, however, supply the amino acid building blocks necessary for soft tissues where other protein foods such as whey protein are more specific to the proteins needed for muscle recovery and growth.
How Much Collagen Should I Take?
Research has shown that adults can safely consume between 2.5 and 15 grams of collagen a day. When taken with other ingredients to help with skin, nails and hair, erring on the lower side daily is always a good recommendation. (1)
Biotin has been used for decades to improve hair quality, but science has become more targeted towards what it actually does to help with skin, hair and nails.
While some say it is not quite up to the job especially compared to collagen, biotin is integral to the production of keratin, the protein for making hair, skin and nails.
The Recommended Daily Allowance for Biotin is not that well defined, and it is available in a number of foods. However, with aging and a greater need for more keratin production for hair, skin and nails, 2-5mg or 2000-5000mcg (ug) is suggested. There is no health risk. (2, 3)
Vitamin C (L-ascorbic acid) is a powerful antioxidant, its concentration in the skin is closely related to skin biological functions, and it is often used as a positive control for skin aging tests.
It acts as an enzymatic factor and antioxidant to promote collagen synthesis and eliminate cellular ROS(reactive oxidative species) to relieve skin aging. (4)
The RDA for vitamin C is about 75ml/day but it is water soluble and can be excreted. It can also be required at higher doses safely where there is higher demand such as for skin care and aging.
Hyaluronic Acid belongs to a type of long complicated chain-like molecules called polymers and a sticky gooey substance that allows substances to latch onto it especially water. It is great for transporting other beneficial molecules throughout the body and especially to targeted sites such as where you place it. It is key to taking medications and other molecules to sites to let them work and repair.
At present it is mainly used for skin, joint and eye health. It is the topic of much research and especially in the area of skin health. Taken orally, it has shown to improve overall skin flexibility and elasticity. (5)
The RDA for hyaluronic acid is 120mg/day
Resveratrol
Resveratrol is a polyphenol compound, important for cardiovascular health and also key to wound healing, soft tissue regeneration, and the reduction of photoaging of the skin. By interactions with numerous substances and pathways, it protects the skin against the harmful effects of type B ultraviolet radiation, which is the main factor in the skin aging processes. It also enhances collagen synthesis by activating the oestrogen receptor and reduces wrinkles. In damaged tissues, it accelerates skin regeneration and healing by activating the formation of blood cells. (8)
Collagen does not have any contraindications with medications, but as with any other supplementation, check with your medical team especially if you are on blood thinners or blood pressure medications.
Stay confident, glow with science!
References:
1. Mayo Clinic Q and A: Collagen and biotin supplements – Mayo Clinic News Network
2. https://health.clevelandclinic.org/is-biotin-as-good-as-advertised-for-your-hair-loss
3. Trueg R, Serum Biotin Levels in Women Complaining of Hair Loss (2016) Int J Trichology; 8(2): 73-77
4. Pullar, J.M, Carr, A.C. Vissers, M. (2017) The roles of vitamin C in skin health. Nutrients; 9: 866.
5. https://my.clevelandclinic.org/health/articles/22915-hyaluronic-acid
6. Ashokkumar M, Ajayan PM (2021) Materials science perspective of multifunctional materials derived from collagen. International Materials Reviews. 66 (3): 160–87.
7. Birbrair A, Zhang T, Files DC, Mannava S, Smith T, Wang ZM, et al. (2014) Type-1 pericytes accumulate after tissue injury and produce collagen in an organ-dependent manner. Stem Cell Research & Therapy. 5 (6): 122.
8. Leis K, Pisanko K, Junzill A et al (2022) Resveratrol as a factor preventing skin aging and affecting its regeneration. Postepy Dermatol Alergol; 39(3): 439–445.
