The Truth About Collagen Supplements: Benefits, Sources, and Considerations

It is the most abundant protein in our bodies, making up our skin, bones, muscles, tendons, and ligaments. As we age, collagen naturally decreases in the body, making many seek supplementation to preserve their youthful appearance, improve joint health, and even increase muscle mass. Here, we'll explain what Collagen Supplements are, the potential benefits they may bring, and what to consider before starting them.

What Are Collagen Supplements?

Collagen supplements are mostly available in the form of powders, capsules, or drinks. These supplements contain hydrolyzed collagen, broken into smaller peptides for better absorption by the body. Hydrolyzed collagen comes from animal sources like cows (bovine collagen), fish (marine collagen), or pigs (porcine collagen). However, plant-based alternatives are also available, but these are not as common.

The basic point of taking collagen supplements would, therefore be to furnish your body with those building blocks needed to help it restore the collagen it can no longer produce as efficiently. Supplements come in to promote a multitude of benefits, but it is crucial to understand how they impact your body and whether they are what they are touted to be for these purposes.

Benefits of Collagen Supplements

Skin Health

Probably one of the most popular applications of collagen supplements or Hair Fuel Tablets is for enhancing skin appearance. When we age, the production of collagen is decreased, causing wrinkles, sagging skin, and loss of elasticity. The application of collagen supplements is said to restore skin's elasticity and hydration. Research has indicated that collagen peptides enhance the synthesis of new collagen and elastin in the skin, thus reducing fine lines and wrinkles. Some consumers notice an improved skin texture, firmness, and hydration due to the continued use of supplements.

Joint Health and Pain Relief

Collagen is a significant structural component of cartilage, the tissue that supports joints. As collagen levels decrease with age, the likelihood of joint discomfort, pain, and conditions such as osteoarthritis increases. Supplementing with collagen may help restore the collagen matrix in joints, thereby reducing symptoms of joint pain and stiffness. Some studies have reported that supplementing with collagen can reduce joint pain in athletes and patients with osteoarthritis. Some studies suggest that collagen supplement can improve mobility in the joint over time, though.

Bone Density

Bone density declines with age. Collagen is a principal protein that serves as a scaffolding and backbone to bones, so it does help in its structure and strength. Type I and type II collagen supplements increase the production of osteoblasts, a type of cell responsible for creating new bone matrix. Some studies indicate that supplementing with collagen may slow down the rate of bone mass loss and even increase bone density, which is an important factor in preventing fractures and conditions such as osteoporosis in older adults.

Hair and Nail Growth

Some new evidence that might indicate positive impacts on hair and nails arises from collagen, because the collagen has amino acids, which form the structure for keratin-creating protein to hair and nail structure. Although anecdotal user evidence reports enhanced hair strength, rate of hair growth, and similar enhancements regarding nail growth upon consistent intake, much more is required to definitely determine this type of impact 

Muscle Mass and Recovery

Another function of collagen is thought to be in muscle health. Being a source of the amino acid glycine, which is important for the synthesis of creatine (a molecule involved in muscle contraction), collagen supplements may support muscle growth and recovery. Some studies suggest that collagen supplementation can help increase muscle mass in people who are engaged in strength training, particularly in older adults. Collagen also supports reducing muscle soreness and supports faster recovery after exercise.

Sources of Collagen in Supplements

Collagen sources used in supplements often are of animal origins. The most common types are bovine, porcine, and marine collagen, which offer varying amounts of different types of collagen, each with its unique benefits

Bovine Collagen: Bovine collagen is derived from cows and is high in type I and type III collagen, which are primarily present in skin, tendons, and bones.

Porcine Collagen: Porcine collagen is obtained from pigs, contains type I and type III collagen, just like bovine collagen.

Marine Collagen: Obtained from fish, marine collagen is often promoted as having high bioavailability, meaning it is readily absorbed by the body. Marine collagen is high in type I collagen, which is particularly beneficial for skin health.

Chicken Collagen: Sometimes used in supplements for its high content of type II collagen, which is particularly supportive of joint health.

Do Collagen Supplements Work?

Despite this, the positive effects that users experience with taking collagen supplements remain anecdotal as scientific evidence supporting their efficacy continues to grow. Some research indicates that supplementing with collagen has improved hydration of the skin, elasticity, and reduced joint pain. Other research does not find consistent results and some researchers say that the human body might not use supplemental collagen as well as it does ingested sources. The effectiveness of collagen supplements can also depend on the individual, the specific type of collagen used, and the dosage.

Conclusion

Collagen supplements can help with multiple benefits, from supporting healthy skin to joint function, and muscle recovery. Even though the evidence of collagen supplementation looks promising, the fact is that everyone's response is unique and these supplements need to be looked at in a holistic context when it comes to health. Before adding collagen supplements to your diet, consider discussing the options with a healthcare provider to best meet your specific needs and goals for health.