Collagen supplement FAQs
What is collagen?
Collagen is a structural protein found in our hair, skin, nails, cartilage and bones. It’s found in several foods and collagen supplements source the collagen they contain from either bovine sources or marine sources. This will mean that depending on what type of collagen you take, it will come from either cows or something like cod or shellfish.
How do collagen supplements work?
Collagen supplements work to help support the health of the connective tissues where this protein is found in our body and can be used to improve the look of fine lines, help with joint pain and make nails and hair healthier and stronger. As we age our natural collagen stores deplete, even if we’re consuming a balanced diet that contains plenty of amino acids and proteins. Collagen supplements provide the body with additional collagen and usually come in powder, liquid or capsule form.
What types of collagen are there and which should I take?
There are several types of collagen to take, with type one specifically for skin, hair and nails; type two for joints; and type three for muscles, organs and arteries. Many collagen supplements contain a blend of types one and three and type two is mainly found in foods like chicken bone broth and pork bone broth, eggs and red and yellow vegetables.
How long do collagen supplements take to have an effect?
How long it takes for collagen supplements to have an effect varies from person to person. Generally speaking, it should take between one and three months for the supplements to start working. As with any protocol, consistency is key so it’s worth tracking your results and making sure you’re taking the same amount of a quality product every day for best results.
How much collagen should you take per day?
Experts suggest adults can consume between 2.5g and 15g of collagen a day (make sure to read the label on your supplement to see how much it contains). Most supplements come with a handy guide that advises how much you should take per day, or they come in pre-measured sachets or capsules to support your daily intake. These levels are usually measured based on someone with a healthy diet, so if you’re unsure whether you should be taking more or less collagen, speak with a nutritionist who can advise you on the exact amount you should be supplementing.
Bovine, marine or vegan collagen – what are the differences?
The only difference between bovine and marine collagen is the amino acid profile. Bovine boasts a higher content of glycine and hydroxyproline (both are important for skin, muscle tissue and the brain), while marine has more alanine for immune function and recovery.
“Your main areas of concern should determine the type of hydrolysed collagen supplement you take,” Jackson explains. Consider whether you’re looking to boost longevity and mobility, or whether upping your skin, hair and nail health is your primary driver for taking this supplement.
Is there such a thing as vegan collagen?
Naturally occurring collagen comes from animals, but scientists have developed techniques to use genetically engineered microorganisms, such as yeast, to make artificial collagen that is suitable for vegans. So technically, although it isn’t animal collagen, vegan collagen does exist. However, vegan collagen isn’t actually collagen.
Usually, when you buy a vegan collagen supplement it will comprise a mix of plant-based ingredients like amino acids, vitamins and ceramides which help to boost your body’s own collagen production. So vegan collagen is more of a collagen promoter than a direct source of the nutrient.
Can you increase collagen naturally?
As Packham explains “you can give the body the raw materials it needs for collagen production, by eating protein-rich foods like meat, fish and bone broth, as our bodies naturally create collagen using the amino acids from these foods – especially glycine, proline and hydroxyproline.”
However, with the best sources of collagen coming from animal skin and organ meat, modern diets (such as vegan lifestyles) can lack this protein. While plant-based foods such as legumes, nuts and seeds do contain key amino acids, Packham explains they might not be in as high concentrations, compared with animal sources. “Also, with age, the quality of collagen produced isn’t as good, so supplementation can be a good support,” she says.
Are there any negative side effects of taking collagen?
In general, most people can tolerate collagen supplements. However, Packham recommends being careful if you have any allergies or sensitivities to bovine or marine sources. She explains, “if someone has a histamine intolerance or sensitivity, they should use collagen with caution, as they may react to it. Meanwhile, marine-based collagen is usually lower in histamine than bovine, and levels of tolerance vary from person to person.” As always, if you are at all unsure, seek advice from a qualified healthcare professional or nutritional expert.
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