Want to know all about collagen but you don’t know where to start? You’ve come to the right hub for all things collagen.
In recent years, collagen has become incredibly popular in the realms of beauty and health— celebrated for its transformative effects on skin elasticity, joint health, and more.
Whether you're curious about how collagen can enhance your skin's radiance or looking to support your joints for an active lifestyle, this is your go-to guide
Here, we're going to show you exactly why collagen is popular by delving into the science behind it, exploring its diverse types and sources, and uncovering the treasure trove of benefits it offers.
Ready? Let’s dive in.
What is collagen?
Collagen is a protein that serves as one of the main building blocks for your skin, bones, muscles, tendons, and ligaments.
It’s the most abundant protein in the human body, making up about 30% of your total protein content. It also provides all-important structure and strength to our connective tissue and organs.
Proteins are made from amino acids that are broken down and, as a result, help build tissue.
Its fibrous, triple-helix structure provides the protein with great strength, making it ideal for supporting tissues that need to withstand stretching and pressure.
Plus, collagen has major pros for the female force in the beauty department! Basically, collagen is what helps keep your skin, hair and nails in top-notch form.
Did you know? There are 28 different types of collagen that have been identified? Yep, collagen isn't a one-size-fits-all kind of deal. There are several types, but let’s focus on the big three.
What are the main types of collagen?
In short, collagen is the secret ingredient to staying youthful and flexible. It's everywhere in your body, doing a ton of different jobs to keep you looking and feeling great.
Let’s go through the main types and what functions they have!
Type 1 collagen: This is the most abundant collagen in your body and is super important for your skin, bones, tendons, and ligaments. It's what keeps your skin looking firm and youthful, as well as your bones strong. You can find Type 1 collagen in places like your skin, tendons, and even your scar tissue.
Type 2 collagen: This type is mainly found in your cartilage—that’s the rubbery stuff that cushions your joints.
If you’ve got creaky knees or achy elbows, Type 2 collagen is your best friend because it helps keep your joints flexible and pain-free.
Type 3 collagen: Often working alongside Type 1, this collagen is vital for the structure of muscles, organs, and arteries. It’s like the trusty sidekick that ensures everything from your blood vessels to your gut stays in good shape.
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YourBiology’s Collagen+ packs 10 science-backed beauty boosters that will help you revitalize aging skin, boost muscle recovery, make your bones stronger, enhance your gut health, protect your joints and tendons, and nourish your hair and nails.
Now you know about the powers of collagen, you’ll know it's not just another buzzword – it's the real deal!
Bovine vs marine collagen: What is the difference?
Now we’ve discovered the main types of collagen, let’s take a look at bovine and marine collagen.
These two collagen sources are popular due to the fact they are most like human collagen— making it easy for our bodies to absorb.
Bovine collagen, sourced from cow hides, is well-renowned for boosting joint health and improving skin elasticity. It's rich in Type 1 and Type 3 collagen, making it a powerhouse for overall body support.
On the other hand, marine collagen, derived from fish skin and scales, is your go-to for beauty benefits.
It's packed with Type 1 collagen, which is known for its ability to enhance skin hydration, reduce wrinkles, and give you a fabulous glow.
Marine vs bovine: Key comparisons…
- Bovine collagen is absorbed at a moderate rate, while marine collagen is absorbed more efficiently due to smaller collagen peptides size.
- Bovine collagen is better for joint health and overall body support, while marine collagen is better for skin hydration, reducing wrinkles and promoting youthful skin.
- Bovine collagen may not be suitable for those with bovine allergies, while marine collagen may not be suitable for those with fish allergies.
- Bovine collagen is considered to have a higher environmental impact due to cattle farming, while marine collagen is considered more sustainable if sourced responsibly.
If you’re looking for a marine collagen supplement, discover our expertly-formulated marine Collagen+ mix—helping you to rediscover your radiance.
Why collagen is key for a healthy body
You may ask, but why is collagen needed to maintain a healthy body? The truth is, without collagen providing structural support, our bodies would be unable to function properly.
Imagine that collagen is the glue that keeps our tissues, organs, and bones in place. Without sufficient collagen, our bodies would lack the strength and flexibility needed to function.
As we age, our bodies produce less collagen, which can lead to a range of issues like wrinkles, joint pain, and weaker bones.
That's why we’re giving you the tools to keep your collagen levels up, so you can thrive and have long-lasting positive health effects.
Here are some key benefits to keeping your collagen levels in the green…
Youthful, glowing skin
Collagen is a major component of our skin, the biggest organ in the human body. It gives our skin its strength and elasticity. It's also what keeps our skin looking firm and youthful.
Collagen also helps retain moisture, giving the skin that plump, hydrated look. This rings true in a study published in the journal Skin Pharmacology and Physiology, which found that women who took a collagen supplement for eight weeks experienced a significant reduction in wrinkles and improved skin elasticity compared to those who didn’t take the supplement.
Strong, shiny hair
Collagen contributes to the strength of hair by supporting the production of keratin, the protein that makes up hair. It helps prevent hair breakage and encourages growth.
A healthy scalp environment is essential for strong hair. Collagen supports the dermal layer of the scalp, ensuring hair follicles are healthy and nourished.
A study in the Journal of Investigative Dermatology showed that collagen can improve hair thickness and strength, reducing hair breakage.
Nourished nails
Just like with hair, collagen supports the production of keratin in nails. This leads to stronger, less brittle nails that are less likely to break or peel. Collagen can also promote faster and healthier nail growth.
Flexible joints
Collagen is a key component of cartilage, which cushions our joints. It helps maintain joint flexibility and reduces the risk of joint pain and deterioration, which is especially important as we age. Collagen can help reduce inflammation and support overall joint health, making it easier to move comfortably.
A study in Current Medical Research and Opinion found that athletes who took collagen supplements experienced reduced joint pain and improved performance.
Firm bones
Collagen makes up a significant portion of our bone structure, providing them with strength and flexibility. Adequate collagen levels are crucial for maintaining bone density and reducing the risk of fractures and osteoporosis.
It also plays a role in the repair and regeneration of bones, ensuring they stay strong and healthy.
In essence, collagen is like the body's natural beauty and health booster, working behind the scenes to keep our skin glowing, our hair healthy, our nails strong, and our joints and bones sturdy. It's the unsung hero that helps us look good and feel great from the inside out.
Additional health-boosting benefits of collagen
There’s no doubt that collagen has a range of functions that keep us looking and feeling our best.
While it’s definitely a game-changer for your beauty routine, we’re going to cover some additional benefits collagen can bring.
Boosts muscle mass
Collagen can give your muscle mass a nice boost as it's rich in amino acids. These are the building blocks your muscles need to grow and repair.
Promotes heart health
By supporting our arteries and blood vessels, collagen can help reduce the risk of heart-related issues.
Elevates gut health
The protein helps strengthen and repair the lining of your digestive tract, which can be especially beneficial for conditions like leaky gut syndrome.
By supporting the gut lining, collagen aids in better nutrient absorption and helps keep your digestive system running smoothly.
Plus, its anti-inflammatory properties can soothe the gut and reduce discomfort. Collagen has the ability to make you love your gut again.
Maintains good brain health
Collagen contains glycine, an amino acid that supports a calm and clear mind by improving sleep quality and reducing stress.
It also aids in maintaining the health of the gut lining, which is crucial for the gut-brain connection and influences mood and cognitive function. Beat the brain fog with collagen.
Support weight loss
Collagen can support weight loss by promoting a feeling of fullness. This can curb appetite and, in turn, reduce overall calorie intake.
A closer look at how collagen supports the gut-skin axis
Intrigued about how collagen has an impact on the gut-skin axis? Firstly, let’s uncover what the gut-skin axis is, exactly.
The concept of the gut-skin axis highlights the interconnectedness between gut health and skin appearance.
Stay tuned to learn how collagen plays a role in supporting your gut-skin health.
- Collagen contains amino acids like glycine, proline, and glutamine, which are essential for maintaining a healthy gut lining and supporting digestive health.
- These amino acids strengthen the lining of the gut, and prevent toxins and harmful substances from leaking into the bloodstream (also known as leaky gut syndrome).
- Glycine, in particular, supports digestion by producing stomach acid and enzymes for great nutrient absorption.
- A well-functioning gut helps regulate inflammation throughout the body, including in the skin. Chronic inflammation can contribute to skin conditions like acne, eczema, and psoriasis.
Ultimately, the gut-skin axis encourages our body to maintain skin health and balance by allowing communication between the gut and skin through immune, hormonal, and microbial pathways.
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Why our collagen levels drop as we age (and what we can do about it)
As we age, our bodies undergo many changes, and one significant change is the decrease in collagen production.
During our youth, collagen production is at its peak, which is why young skin looks firm and elastic, hair is strong and shiny, and joints are flexible and pain-free. But, starting in our mid-20s, collagen production begins to decline at a rate of about 1% per year. Several factors contribute to this reduction, like…
- The natural skin aging process
- Environmental factors like radiation, pollution, and lifestyle choices
- Reduced estrogen levels
How collagen levels dropping can impact your appearance and health
The decrease in collagen production with age has noticeable effects on our appearance and physical health, such as…
- Wrinkles and fine lines can appear
- Skin may become drier and thinner
- Hair may thin and weaken
- Nails may become brittle
- Joints may become stiff and painful
- Bones may decrease in density
FYI: Focussing on self-love and healing can help you to appreciate yourself, despite flaws and insecurities you may have. Nourish your inner and outer self in a healthy way to contribute to a happier you.
Ways to boost collagen production naturally
Boosting your collagen naturally can be a game-changer for your skin, hair, nails, and overall health.
The good news is that you can do this through simple dietary choices and lifestyle habits. Here are some friendly tips to help you enhance your natural collagen production.
Collagen-rich foods are your best friend
- Bone broth is a fantastic source of collagen. Simmering animal bones extracts collagen, creating a nutrient-rich broth that’s easy to incorporate into soups and stews.
- Chicken and fish are both excellent sources of collagen. The skin and connective tissues in these meats are particularly rich in collagen.
Get some Vitamin C in
Vitamin C is essential for collagen synthesis. It helps link amino acids together to form collagen.
- Citrus fruits such as; oranges, lemons, limes, and grapefruits are packed with vitamin C.
- Berries like strawberries, blueberries, and raspberries are not only delicious but also rich in vitamin C.
- Leafy greens, for example, spinach, kale, and other greens are great sources of vitamin C.
Boost your diet with amino acids
Collagen is made up of amino acids like glycine, proline, and hydroxyproline.
- Egg whites are high in proline, an amino acid crucial for collagen production.
- Soy products like tofu and soy milk can help boost collagen levels.
Stock up on antioxidant-rich foods
Antioxidants protect collagen from damage by free radicals.
- Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are rich in antioxidants.
- Munch vegetables such as carrots, sweet potatoes, and bell peppers.
Now let’s get into some lifestyle habits…
Stay hydrated
Drinking plenty of water keeps your skin hydrated and supports collagen health. Aim for at least eight glasses of water a day.
Get good sleep
Your body repairs itself during sleep, producing collagen and other vital proteins. Aim for 7-9 hours of quality sleep each night.
Exercise regularly
Regular physical activity increases blood flow, which helps nourish the skin and stimulate collagen production. Activities like yoga, swimming, and strength training are particularly beneficial.
Avoid smoking and limit alcohol
Smoking and excessive alcohol consumption can damage collagen and reduce its production. Avoid smoking and limit alcohol intake to maintain healthy collagen levels.
Try stress management techniques
Chronic stress can increase inflammation and break down collagen. Practices like meditation, deep breathing exercises, and mindfulness can help manage stress levels.
Collagen supplements: Do they work?
Collagen supplements are increasingly becoming popular for their potential benefits in enhancing skin elasticity, joint health, and overall wellbeing.
If you're curious about taking collagen supplements let's explore the types—and tips—for choosing the right supplement.
Your guide to different types of collagen supplements
Collagen supplements typically come in several forms. Let’s take a closer look.
Hydrolyzed collagen (Collagen peptides)
These are the most common forms of collagen supplements. They are broken down into smaller collagen peptides, making them easier for the body to absorb. They’re often available as powders, capsules, or chewable tablets.
Collagen protein
Collagen protein supplements are similar to collagen peptides but may contain a higher concentration of collagen.
They’re often oral collagen supplements such as protein powders which you can add to smoothies or beverages. Alternatively, they can be pills that you take with a glass of water.
Marine collagen
Marine collagen is sourced from fish and contains primarily Type 1 collagen. It is suitable for pescatarians and those who prefer a marine-based supplement.
Collagen creams and topical products
Some collagen supplements come in topical forms, such as creams and serums. These are applied directly to the skin and claim to improve skin elasticity and reduce wrinkles.
FYI: Before starting a new supplement regime, please consult a healthcare professional for personalized advice.
Now that we’re clear on the different types of collagen supplements, let’s move onto how to choose a supplement that is suitable for you.
How to choose the best collagen supplements
When choosing a collagen supplement, consider these tips to make sure you pick a high-quality product.
Type of collagen and its source
Look for supplements that specify the type of collagen and its source. Choose a type that aligns with your dietary preferences and health goals.
Ingredients and purity
Check the ingredient list for additional additives, fillers, or allergens. Opt for supplements with minimal ingredients and those that get tested by third-parties for purity and quality.
Bioavailability
Choose hydrolyzed collagen peptides for better absorption and bioavailability. These collagen peptides are smaller, making it easier for the body to digest and utilize.
Dosage and form of supplement
Follow recommended dosage guidelines based on your age, health status, and specific goals. Have a think about the form of the supplement (powder, capsule, liquid) that best suits your preferences and lifestyle.
Read reviews and research
Look for reviews from verified users and seek out scientific studies that support the claims of the supplement. Genuine testimonials and peer-reviewed research can provide valuable insights.
Once you’ve chosen your collagen supplement, it can be hard to get into the habit of taking it. Here’s why we’ve come up with steps to help you implement collagen into your daily routine.
Easy ways to add collagen to your daily routine
Adding collagen into your daily routine can be a simple and effective way to support your skin, joints, and overall wellbeing.
Whether you prefer collagen-rich foods or convenient supplements, here are some friendly tips to help you seamlessly integrate collagen into your everyday life.
Set a routine
Incorporate collagen into your daily routine by choosing a consistent time to take your supplements. Whether it's with breakfast, lunch, or before bed, establishing a routine makes it easier to remember.
Get creative and mix it up a bit
Experiment with different ways to consume collagen. Mix collagen powder into your favorite drinks like coffee, tea, or juice. You can also blend it into smoothies or yogurt for a nutritious boost.
Pair with vitamin C
Enhance collagen absorption by pairing your supplement intake with foods rich in vitamin C. Citrus fruits, berries, and leafy greens contain vitamin C, which aids collagen synthesis in the body.
When is the best time to take collagen?
To be honest, there is no one right answer for the ‘best time’ to take collagen. It can vary depending on your personal routine and goals, but we’ve put together a few ideas to help you with some structure:
Morning: Taking collagen in the morning can be a great start to your day, especially if you add it to your coffee or smoothie. It can support gut health and keep you feeling full longer.
Post-workout: Consuming collagen after a workout helps with muscle recovery and joint health, aiding in quicker recovery and reducing soreness.
Before bed: Taking collagen before bedtime can support skin repair and regeneration, making it ideal for those focused on beauty benefits.
Ultimately, the best time is whenever it fits seamlessly into your routine, ensuring you remember to take it consistently.
Potential side effects and precautions of collagen supplements
When it comes to exploring the benefits of collagen supplements, it’s also important to consider potential side effects and precautions to ensure a safe and enjoyable experience. Here’s a friendly guide to understanding what to watch out for:
Digestive issues
Some people may experience mild digestive discomfort, such as bloating or mild diarrhea, especially when starting collagen supplements.
Solution: To manage this, start with a smaller dose and gradually increase it over time. Ensure you're drinking enough water throughout the day.
Allergic reactions
Collagen supplements are typically sourced from animal products like beef, fish, or chicken. If you have allergies to these sources.
Solution: Be cautious and choose a collagen supplement that meets your dietary restrictions. If necessary, look for hypoallergenic options.
Interactions with medications
Collagen may interact with certain medications, such as blood thinners or medications for autoimmune diseases.
Solution: If you’re taking medications or have underlying health conditions, consult with your healthcare provider before starting collagen supplements.
Who should be cautious with collagen supplements?
Final thoughts…
Understanding collagen in its entirety opens up exciting opportunities for improving our overall health and wellness.
We've explored what collagen is, its numerous benefits for and the best ways to incorporate it into your daily routine.
Now it's time to take action! Start adding collagen-rich foods or supplements to your diet and see the difference for yourself.
Whether you're aiming for radiant skin, stronger joints, or better digestion, collagen is the supplement that can help you achieve your goals.
So, why wait? Begin your journey to a healthier you by embracing the power of collagen today.
