Collagen supplements are a hot topic in the wellness world, touted for their ability to keep skin firm, hydrated and youthful, while supercharging your overall health. With so much hype and so many collagen supplement products on the market, it’s only natural to wonder: do they really work, and how do you choose the right one?
As always, I believe in using science to navigate any health trends that pop up to see if there’s true value in it. So, I dived deep into the sea of collagen and here’s what I found.
What is collagen?
First, let’s take a look at what exactly collagen is. We are talking about the most abundant protein in our bodies, which is essential for maintaining the structure and integrity of our skin, bones and connective tissues (I think of it as the scaffolding to your skin that helps to hold it up.).
As we age, our natural collagen production begins to decline, leading to visible signs of ageing like wrinkles and loss of skin elasticity. This is where collagen supplements come into play. The promise? To offer a way to replenish what time naturally diminishes.
The science behind collagen supplements
When asking if taking a collagen supplement is actually effective, it’s key to understand that not all collagen supplements are created equal! Knowing the differences can make all the difference in experiencing real results.
I’ll admit, I was sceptical of collagen supplements myself… until I discovered the research behind hydrolysed marine collagen. This type of collagen has been shown to be the most effective due to its superior bioavailability, meaning it’s broken down into smaller, easily absorbed peptides, allowing your body to make the most of it.
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Studies suggest that marine collagen, which is primarily composed of Type 1 collagen, is around 1.5 times more effective than other sources, such as bovine collagen, especially when it comes to supporting skin health and reducing the visible signs of ageing. Keeping this in mind is important, especially when it comes to selecting a quality collagen supplement because, in my opinion, serving sizes between marine and bovine collagen are really not comparable due to the former being much more highly regarded and efficacious in the research.
How to choose the right collagen supplement
When selecting a collagen supplement, it’s crucial to look for key indicators of quality. Here’s a checklist to guide you:
- Source: Opt for marine collagen derived from sustainably sourced fish. It’s the most researched for skin health benefits.
- Purity: Ensure it’s free from contaminants and processed without chemicals, particularly when it comes to heavy metals.
- Bioavailability: Hydrolysed collagen is your best bet, as it’s easier for the body to absorb.
- Research-Backed Dosage: Look for supplements offering at least 2.5 grams of marine collagen per serving, which is the dose supported by science to help maintain skin hydration, firmness and elasticity.
How to take collagen supplements
Adding collagen to your daily routine can be simple, versatile, and even enjoyable. Here are some of my favourite ways to make collagen a seamless part of your diet:
Hot beverages
Stir a scoop of collagen powder into your morning coffee, matcha or turmeric latte. It dissolves effortlessly without affecting the taste, providing an easy collagen boost as you start your day with a nourishing drink. I personally love adding a marine collagen creamer to my morning piccolo!
Smoothies
Collagen is a fantastic addition to your favourite smoothie recipes. Whether it’s a berry blend for a burst of antioxidants or a green smoothie for a nutrient-packed start, a scoop of collagen can elevate the benefits without altering the taste. You can also look out for protein powders that contain the added benefits of collagen which makes it easy to scoop both into your blends in one go.
Bliss balls
Boost your snack game by adding collagen to homemade bliss balls. Combine ingredients such as your favourite dried fruits, nuts and seeds in a food processor, then add a scoop of collagen, combine further and roll into balls. The result? You’ve got yourself a delicious, skin-loving snack that’s perfect for on-the-go nourishment.
Baked goods
Yes, you can even bake with collagen! Add it to your favourite healthy muffin, pancake or cookie recipes. It’s a simple way to enhance the nutritional value of your treats, making them not only delicious but also beneficial for your skin.
The key is to find ways to incorporate collagen that suit your lifestyle and that you’ll enjoy. It’s an incredibly versatile ingredient that can be easily integrated into both sweet and savoury recipes, hot or cold drinks and snacks, so I recommend having some fun while finding your own collagen ritual.
My verdict on collagen supplements
The science proves that the right kind of collagen supplements can work! Since incorporating at least 3g hydrolysed marine collagen into my daily intake, I’ve definitely seen positive results in my skin health. This has been especially beneficial for me as I head towards my mid-thirties in providing extra support when it comes to skin elasticity and signs of ageing.
Indeed, the clinical studies show that daily intake of specific bioactive collagen peptides can reduce wrinkles, enhance skin elasticity and improve hydration. In one study, 2.5g of collagen peptides taken daily for 8 weeks significantly reduced eye wrinkles and boosted the production of essential skin proteins like collagen and elastin. Another study found that collagen supplementation increased skin hydration by 12% over 8 weeks. Collagen peptides have even been shown to help repair sun-damaged skin by preventing UV-induced hydration loss and promoting collagen synthesis.
I personally love to combine marine collagen with other nutrients and minerals that have been proven to support skin health and collagen production such as vitamin C and vitamin E, as well as address the root cause of many skin issues. For example, tackling the skin and gut connection with ingredients such as zinc, turmeric and science-backed probiotic strains.
However, it’s important to remember that it’s not a quick fix or an age-defying holy grail on its own. Overall when it comes to caring for your collagen, you want to make sure you have a holistic approach that also includes a nutrient-rich diet, regular exercise, stress relief, adequate sleep and proper hydration. These are the true building blocks of radiant, healthy skin at any age.
