We all want to look young and healthy, but ageing is a fact of life. So, how do you avoid it? Well, collagen is the secret to more youthful skin and stronger bones. These days collagen peptides are one of the hottest ingredients on the market. Several collagen products are readily available, including creamers, protein bars, and water products.

Collagen supplements have many claims about their potential benefits to your health, but how does it benefit your body? Although your body produces collagen naturally, is it really necessary to take supplements to consume enough?

If you’re someone who’s also looking for answers to these questions, you’ve come to the right place. We have compiled an informative guide on what is collagen and how will it benefit you.

What is Collagen Peptides?

In cartilage, bone, and skin, collagen is the main component. Since you were a baby, the body has produced collagen, but the amount of collagen decreases with age.

As a matter of fact, collagen peptides refer to collagen that has gone through a process called hydrolysis. Collagen is broken down into smaller molecules through this process, making it easier for your body to absorb.

Taking collagen peptides by mouth builds up collagen in the skin and cartilage. It might help some conditions involving the skin and joints.

Osteoarthritis and ageing skin are treated with collagen protein. Other uses for it include treating osteoporosis, brittle nails, and enhancing muscle strength, but few of these uses have good scientific evidence.

Types of Collagen

Different parts of the body contain 28 different types of collagen. Depending on the type of collagen (joint cartilage vs. gut lining), different amino acids are attached to each type of collagen.

Collagen, however, comes in five different types, three of which (Type I, Type II, and Type III) are commonly found in supplements.

  • About 90% of your body's collagen is Type I, which is found in almost every tissue. Bones, cartilage, tendons, and other connective tissues are included.
  • Mostly found in cartilage, Type II.
  • Type III collagen is also found in arteries, liver, spleen, muscles, and some connective tissues in these tissues (1).

Collagen protein powders are mainly comprised of type I collagen. A small amount of type III collagen derived from grass-fed, pasture-raised cows without hormones is also included.

Benefits and Uses:

1. The skin is ageing:

The consumption of collagen orally appears to improve the hydration and elasticity of the skin in older individuals. As for wrinkles, it might help reduce them as well, but it's not clear if it will help enough to be visible.

2. Osteoarthritis:

 The consumption of collagen peptides by mouth could alleviate some pain and improve joint function among knee osteoarthritis patients. The treatment could take 3-5 months to be effective, however. 

Add more collagen to your diet

Having learned what collagen is and why it matters, the next is to ascertain you’re taking enough amount in your daily diet. Listed are a few ways how you can ensure the right amount of collagen in your diet, from food to supplements.

1. Eat more foods high in collagen

The best sources of collagen include:

  • Bone broth
  • Pork, salmon, and chicken skins
  • Tendons, tripe, oxtail, and knuckles are non-muscle meats
  • The yolk and shell of eggs are non-muscle meats

You most likely don't get enough collagen molecules from your diet unless you eat these foods regularly, which means you miss out on their benefits. The solution? Collagen dietary supplements. Here are 5 easy recipes using collagen.

2. Take a supplement 

We think drinking collagen powder mixed with any water solution is the most effective and easiest way to make sure you're getting enough bioavailable collagen. Collagen supplements range from creams, lotions, and oral supplements. You can choose the intake as per your preference. 

The collagen powder supplement, also known as natural collagen, makes it easy for you to add collagen to your diet. Simply mix one or two scoops into a smoothie, soup, coffee, or water.

3. Vitamin C 

The human body makes collagen protein through the process of collagen synthesis. Skin fibroblasts are totally dependent on vitamin C to synthesize collagen and to regulate collagen/elastin balance in the dermis.

Brussels sprouts, spinach, and broccoli, as well as fresh berries, are good sources of vitamin C that you can include in diet to help promote collagen production.

You can also take added vitamin C supplements to boost collagen production (and reap additional benefits of vitamin C). Recommended daily amounts for adults are 65 to 90 mg, with a limit of 2,000 mg. 

How can you prefer the most useful collagen protein supplement? 

Many different collagen protein supplements are available, such as collagen beauty elixirs and collagen muffins. Before you buy it, make sure to understand the below points. 

1. Is collagen produced from pasture-raised animals?

The products you buy that come from grass-fed animals are made from happy cows who have spent most of their lives on pastures. 

2. Are there any fillers?

Make sure the unflavored collagen powder contains hydrolyzed collagen powder and not artificially flavoured additives. Check the label to make sure that there are no unnecessary additives.

Consume collagen powder or bone broth to boost your daily routine, or mix it into your smoothies-it's an easy way to improve your health.

Dietary fibre supports collagen production and protects it from damage from environmental factors. Whole foods contain many nutrients that can support collagen production.

The body produces the amino acids it needs to make most types of collagen. However, some types depend on essential amino acids, which must come from your diet if you lack any of them. Getting enough essential amino acids from a well-balanced diet with enough protein will lead to an increase in collagen production in your body.

The digestive process of collagen does not mean that the body uses it to directly repair collagen, maintain joint health, or heal the gut. The digestive process breaks collagen down into amino acids, just like all other proteins. Depending on where protein is needed in your body, the body prioritizes which amino acids to use to make proteins.

It is possible that collagen supplements/ marine collagen peptides may provide you with the amino acids you need if you don't eat any animal products or protein in your diet.