Is Collagen Good for You? Benefits, Types & How to Use It
Collagen is one of the most important proteins in the human body, playing a crucial role in skin, joints, bones, and overall health. But is collagen really good for you? In this guide, we explore what collagen is, its benefits, potential side effects, and the best way to take it.
What Is Collagen?
Collagen is the most abundant protein in the body, found in skin, bones, muscles, tendons, and ligaments. It is composed of amino acids, primarily glycine, proline, and hydroxyproline, which provide structure and strength to connective tissues. However, collagen production naturally declines with age, leading to visible signs of ageing, weaker joints, and other health concerns.
Benefits of Collagen
Collagen supplementation has been linked to various health benefits, including:
1. Supports Skin Health
Collagen helps maintain skin elasticity, hydration, and smoothness. Supplementing with collagen may reduce wrinkles and dryness, promoting a youthful appearance.
2. Strengthens Joints & Bones
Collagen is a key component of cartilage, helping to maintain joint flexibility and reduce stiffness. It also contributes to bone density, reducing the risk of fractures and osteoporosis.
3. Improves Hair & Nail Strength
Collagen provides essential amino acids for keratin production, which can support hair thickness and reduce nail brittleness.
4. Aids Muscle Growth & Recovery
Collagen plays a role in muscle tissue repair and supports lean muscle mass, making it beneficial for active individuals.
5. Promotes Gut Health
Collagen supports the integrity of the gut lining, making it beneficial for digestion and gut health.
The Decline of Collagen With Age
From the mid-20s onward, collagen production naturally declines by about 1% per year. Lifestyle factors such as sun exposure, smoking, and poor diet can further accelerate this decline. Supplementing with high-quality collagen can help counteract these effects.
Types of Collagen & Their Sources
There are different types of collagen, each serving unique functions:
- Type I: Found in skin, bones, and tendons; primarily supports skin and bone health.
- Type II: Supports cartilage and joint health.
- Type III: Works alongside Type I in skin, muscles, and blood vessels.
Common sources of collagen supplements include:
- Bovine Collagen – Sourced from cows, rich in Type I and III collagen, ideal for skin and joint health.
- Marine Collagen – Extracted from fish, highly bioavailable, and particularly effective for skin support.
Why Hydrolysed Collagen Is the Best Form
Hydrolysed collagen, also known as collagen peptides, has been broken down into smaller amino acids for better absorption. This form dissolves quickly in liquids and provides the most benefits compared to non-hydrolysed collagen.
Potential Side Effects of Collagen
Collagen supplements are generally safe, but some individuals may experience:
- Mild digestive discomfort.
- Allergic reactions (if sourced from fish, eggs, or shellfish).
- A temporary aftertaste in certain collagen powders.
How Much Collagen Should You Take?
The recommended daily dosage depends on individual health goals:
- For skin and hair health: 2.5–5g per day.
- For joint and bone support: 10g per day.
- For muscle recovery and performance: 15–20g per day.
When to Take Collagen
Collagen can be taken at any time of the day. Here are some common options:
- Morning: Add to coffee, tea, or a smoothie for an easy boost.
- Post-workout: Mix into a protein shake to aid muscle recovery.
- Evening: Take before bed to support overnight repair and renewal.
How to Easily Add Collagen to Your Diet
Hydrolysed collagen is flavourless and dissolves easily, making it simple to incorporate into your daily routine:
- Stir into coffee, tea, or hot chocolate.
- Blend into smoothies or shakes.
- Mix with yoghurt, oats, or soups.
- Add to homemade baked goods or protein balls.
Choosing a High-Quality Collagen Supplement
When selecting a collagen supplement, look for:
- Hydrolysed collagen for optimal absorption.
- Third-party lab testing to ensure purity and quality.
- No artificial additives or fillers for a clean product.
Final Thoughts
Collagen is a crucial protein that supports skin, joints, muscles, and overall well-being. Since natural collagen production declines with age, supplementing with hydrolysed collagen can be an effective way to maintain youthful skin, strong joints, and optimal health.
Looking to try collagen? Check out our hydrolysed collagen, available in a range of delicious flavours. It’s third-party lab tested for purity and quality.
Not sure if collagen is right for you? Request a free sample and try before you buy!
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