What is Collagen?
Collagen is the most abundant protein in mammals. It has a fiber-like structure used to make connective tissue. (Collagen makes up an estimated 70% of the skin tissue.)
Where Does Collagen Come From?
Your body naturally produces collagen. But to do so, it needs the right mixture of ingredients that come from your diet.
To trigger your body's natural collagen production, you must consume a variety of amino acids, zinc, copper, and vitamin C.
Why Is Collagen Supplementation Necessary?
The body generally produces an adequate amount of collagen when you're young.
But as you get older -- somewhere around the age of 30 -- the body starts producing less collagen.
Insufficient collagen eventually reduces skin elasticity with signs of aging skin, such as fine lines and wrinkles.
Can I Get Collagen From Food?
Yes, eating collagen-rich foods from animal sources can contribute to your body's collagen stores.
Collagen is found primarily in the bones, tendons, ligaments, and skin of animals. So, beef, chicken, fish, and pork are excellent dietary sources of collagen. Gelatin is also a collagen-rich source.
Is There a Vegan Collagen Option?
Unfortunately, no. Collagen is found exclusively in animals, especially their flesh and connective tissues.
Why Take Collagen Supplements When I Can Get It Through My Diet?
Though you can undoubtedly get collagen from consuming animal foods, it may not be enough to replace the collagen lost.
In addition, you may not want to eat that much meat. Taking collagen daily is just more accessible and more convenient.
What Are The Symptoms Of Collagen Deficiency?
The signs of a lack of collagen vary and can include:
| • | Dry skin |
| • | Fine line and wrinkles |
| • | Low bone mineral density, osteoporosis |
| • | Cellulite |
| • | Brittle nails |
| • | Joint pain, osteoarthritis |
| • | Sore muscles |
| • | Thin hair |
| • | Frequent hunger (Like all proteins, collagen triggers your short- and long-term satiety hormones, helping you feel full longer.) |
| • | Blood pressure issues. (Your blood vessels and arteries are made from collagen. |
I've Been Hearing About Collagen Peptides and Hydrolyzed Collagen. Which One is Better?
Collagen peptides, hydrolyzed collagen, and collagen hydrolysate are the same things.
They are short chains of amino acids derived from marine or cow protein. Their short chains make them more accessible for the body to absorb than regular collagen. For this reason, most forms sold today are collagen peptides.
Collagen peptides also contain eight or nine essential amino acids, making them excellent for overall health.
What Is The Best Form of Collagen Supplements?
It's really a matter of personal preference. But collagen powder is the most popular form.
According to Persistence Market Research, "Powdered collagen supplements are popular and expected to hold the highest market share of close to 40 by 2031, with the segment expanding at around 5% CAGR throughout the assessment period."
What Are The Main Types of Collagen?
There are more than 20 types of collagen. But the three most researched and used in supplements are types I, II, and III.
Type I: The most common type, it makes up 90% of the skin, hair, and nails. It is also the primary structural component in several tissues. Type I collagen helps gives skin elasticity and promotes hydration.
Type II: Primarily found in cartilage, bone, and other connective tissues. Type II collagen is helpful for joint health and may help ease joint pain, stiffness, and discomfort.
Type III: Main component of reticular fibers found in the skin and blood vessels.
What is the Most Popular Form of Collagen Supplement?
Collagen comes in capsule or powder form for oral supplementation and in creams, liquids, or serums for topical use.
The form you choose is a matter of personal preference. However, collagen powders are the most popular for oral supplementation.
5 Amazing Collagen Benefits
Here are five incredible science-backed benefits of collagen.
Skin Health
Collagen is famous for its anti-aging, youth-promoting benefits and is essential for the skin's strength, elasticity, and hydration.
The skin is firm and smooth when you're young. But as you age and the body produces less collagen, skin becomes dryer and thinner, leading to sagging skin and wrinkles.
Numerous studies suggest that dietary collagen supplements may help.
According to a study published in the Journal of Evidence-Based Complementary Alternative Medicine:
"Oral supplementation of specific collagen peptides has been shown to increase skin elasticity and reduce eye wrinkle volume...Another trial showed that supplementation with an oral collagen peptide improves density and skin hydration."
In another review of 10 studies, researchers noted:
"The evidences obtained from these systematic reviews indicated that oral administration of intact or hydrolyzed collagen improves clinical manifestation of skin health. Almost all of the included studies reported the beneficial effects of collagen supplementation, and no inconsistencies have been seen in this regard between studies."
Joint Issues
As collagen is also a key component of cartilage and the connective tissues of tendons and ligaments, it also positively affects joints.
For example, in one 24-week trial in athletes with activity-related joint pain but with no known joint disease, researchers found that collagen hydrolysate improved the joint pain. Though this was a small study and more research is needed, the results suggest that collagen may help protect joint integrity in high-risk groups.
Further, a meta-analysis of randomized placebo-controlled trials showed that collagen effectively soothed osteoarthritis symptoms. It may even improve joint mobility. This is good news for those suffering from OA, one of the most common causes of disability worldwide.
Bone Health
Osteoporosis, characterized by weakened bones, affects about one in 10 people age 50 and older in the United States. It increases the risk for bone fractures leading to serious health issues and even death.
Like collagen, bone mass decreases with age, putting you at risk of low bone density (osteopenia), resulting in osteoporosis.
This is particularly true for postmenopausal women, as the severe reduction in estrogen levels increases their risk of osteoporosis.
Fortunately, several research studies suggest that collagen supplements may keep the bones strong and reduce the risk of osteoporosis.
For example, one randomized controlled trial showed that postmenopausal women who took a supplement containing collagen, calcium, and vitamin D daily for 12 months significantly reduced bone loss compared to the control group who took just calcium and vitamin D.
Hair and Nails
Protein strengthens hair and nails, so it makes sense that collagen does the same.
Indeed, one study showed that oral supplementation with specific bioactive collagen peptides increased nail growth by 12% and decreased the broken nail frequency by a whopping 42 percent!
But what about the hair? It seems that collagen contains specific amino acids that contribute to healthy hair, helping it to grow longer.
Side Effects of Taking Collagen Supplements
Collagen supplements are considered well-tolerated by most people, so side effects are rare. However, some people have reported minor digestive symptoms after taking collagen.
However, collagen is sourced from animal and marine sources, which can become an issue if you suffer from specific food allergies. (Fish, shellfish, and eggs are common food allergies.) To avoid an allergic reaction, always read the label to determine the source of the collagen.
How Much Collagen Should I Take?
There is no established dietary requirement for collagen supplementation.
However, studies suggest that taking 2.5–15 grams of hydrolyzed collagen peptides per day is safe and effective. But a lot depends upon the form of the collagen and your goals in taking it.
What to Look For in a Collagen Supplement
You should make sure the collagen supplement you choose contains no additives, preservatives, or other chemicals.
It should also be derived from grass-fed animals to ensure a higher-quality source free of steroids, antibiotics, and chemicals.
Grass-fed collagen is free of toxins like antibiotics, steroids, and pesticides.
It should also be sugar- and GMO-free.
And guess what? SANE Youthful Glow Collagen Peptides checks all those boxes!
The Best Collagen Brand? SANE Youthful Glow Peptides
SANE Youthful Glow peptides are the anti-aging secret that contains I and III -- the most potent types of collagen! It's the "protein glue" your skin, joints, and muscle demand to stay youthful, limber, and glowing at any age!
It's so easy to use, too. Simply add collagen powder to your coffee, smoothie, or other beverage. Stir a spoonful into your yogurt, or sprinkle it over any food. It's unflavored, which makes it a versatile superfood!!!
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