Learn what collagen is, the different ways to take collagen, and find recipes to make adding it to your diet easy!
What Is Collagen?
There are 28 different types of collagen. However, type I collagen is the most abundant protein source of collagen, making up about 90 percent of the collagen found in the human body.
Is Collagen the Same as Gelatin?
Yes and no. Gelatin is the cooked form of collagen. Hydrolyzed collagen (collagen peptides) is gelatin that’s been processed to break down the proteins into smaller bits. Hydrolyzed collagen is easier to digest in the body.
Health Benefits of Collagen
Collagen is made naturally by our bodies. In addition to providing structural support, collagen’s main roles in our bodies include assisting with:
- Tissue repair
- Immune response
- Cellular communication
- Cellular migration
Collagen Supplement Benefits
Although our bodies can produce their own collagen, the collagen production process decreases while we age, and it’s not always readily available in our food. As a result, many people like to supplement collagen in their diets.
Collagen supplements can help:
- Improve skin health, boosting skin elasticity and preventing wrinkles
- Relieve joint pain
- Prevent bone loss
- Boost muscle mass
- Promote heart health
- Improve gut health
- Maintain brain health
- Strengthen hair and nails
Types of Collagen
So far, roughly 28 different types of collagen have been identified. Their differences are in how the molecules are assembled and how the collagen reacts in your body. The most common types of collagen include:
- Type I – This takes up about 90% of your body’s collagen and helps provide structure to your skin, bones, tendons, and ligaments.
- Type II – This is found in elastic cartilage and provides support for our joints.
- Type III – This is found in muscles, arteries, and organs.
- Type IV – This is found in the layers of our skin.
- Type V – This is found in the cornea of our eyes, some layers of skin, hair, and the tissues of the placenta.
Marine Collagen vs Bovine Collagen
Marine collagen is collagen that comes from fish. Meanwhile, bovine collagen comes from beef or cattle, specifically, cowhides.
Marine collagen is believed to be better for skin and nails. However, bovine collagen is more cost-effective and thought to be better for gut health and joint pain. For the highest quality, look for grass-fed bovine collagen supplements. The only ingredients should be collagen and sometimes probiotics.
Ways to Consume Collagen
There are multiple ways to consume collagen and its health benefits, but here are some of the most popular and convenient ways.
When buying collagen, look for the purest form that comes from grass-fed, pasture-raised animals or wild-caught fish and does not contain any additional fillers or additives.
1. Collagen Pills (Collagen Capsules)
These provide a dose of collagen powder in capsule form. They’re easy and convenient and are great for traveling.
2. Collagen Powder
Also known as collagen peptides, collagen powders are the most popular source of collagen supplementation. They consist of hydrolyzed collagen, which has been broken down to allow for easy absorption.
It’s great for mixing into oatmeal, smoothies, coffee, other beverages, and no-bake treats!
3. Collagen Liquid
You can find liquid collagen sold in a variety of flavors including flavorless, berry, orange, and pomegranate. You can also find it in a shot ready to concentrate with water or another liquid. Most liquid collagen is made from the connective tissues of animals.
Some also include nutrients like vitamin C to support collagen synthesis. Liquid collagen can be taken on its own or mixed into smoothies or drinks.
4. Collagen in Food
Collagen is found naturally in a variety of food sources including bone broth and chicken (especially the skin). The only downside is that animal collagen sources can vary in the amount of collagen they contain.
Frequently Asked Questions
Collagen supplementation is still being researched. As of right now, there is no clear winner for which version is best to supplement. Therefore, the most effective way to consume collagen is any way that fits your healthy lifestyle, a balanced diet, and your personal preferences!
Either works. The best time to take it is when you can consistently include it in your routine!
On its own, collagen is not harmful. However, some research has shown that excessive type I collagen consumption can worsen less-than-ideal liver conditions. Consult your doctor with any specific concerns!
On its own, collagen is flavorless.
Adults can consume anywhere from 2.5 to 15 grams of collagen per day.
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Awesome post!
What’s in the joint and mobility capsules? Think it will help my dad recovering from hip replacement?
Definitely! I just sent a bottle to my dad recovering from back surgery.
Great info! Which flavor was your favorite?