How to take collagen supplements

By taking supplements of collagen, you supply the body with the amino acids needed to build collagen, which increases the chance that the body can form new collagen. When we supply collagen through diet or supplement, new collagen is formed where it is most needed in the body.

Several studies show that collagen supplements actually increase the formation of collagen in the body. More detail about some of these studies here.

Intake of dietary sources of collagen may support the synthesis of collagen in varying tissues, with the availability of key amino acids being a likely contributor to this effect. 

One study compared the levels of the key collagen amino acids hydroxyproline, proline and glycine in bone broth compared to a therapeutic dose of 20 grams of a collagen supplement. They found that a standard portion of the bone broth contained a significantly lower amount than the collagen supplement.
 

Who needs collagen supplementation?

If you eat organ meats, skin and broth you may already have a good intake of collagen from your diet.
 
Apart from those of you who want to increase collagen intake in order to promote collagen formation in the skin, hair and nails, there are some groups people, that however may benefit from supplementing collagen to reduce the risk of deficiency and promote healthy tissues:

–       Vegans and vegetarians
–       Elderly people
–       People who suffer from joint pain and disorders like arthritis
–       People who suffer from weak bones
 

What kind of collagen?

The source of collagen in supplements can vary. It may come from fish, normally called marine collagen, or from cows and then it is called bovine. 

Bovine collagen contains collagen type 1 and 3 and marine collagen contains type 1 and 2. Combining the two sources provides a wide range of different kinds of collagen.

Some collagen supplements are derived from eggshell membranes. This may be useful for vegetarians. However, they are not as common as bovine and marine collagen. There are also some vegan collagen supplements. They are made from different kinds of protein rich plants and provide a range of different amino acids that can be used to form collagen. There are no plants that contain the collagen protein, only single amino acids (the building blocks). However, hydroxyproline is missing in these collagen powders since this particular amino acid only is found in the protein collagen. It can, however, be formed in the body from proline and lysine.  

 
Hydrolyzed collagen

If you choose to take collagen supplements, it is important to choose one that is hydrolyzed for better absorption. The fact that it is hydrolyzed means that it is treated in a way that makes it easier to absorb.

The protein is already halfway broken down into smaller parts, which makes the amino acids are more easily available to be used for buildning new collagen in the skin.
 

What to look out for when choosing a collagen supplement

The most important thing to look out for is that the collagen is hydrolyzed.

You can either choose to take your collagen as powder or a capsule form. The powder can either be in the loose form in a jar or bag or as individual saches. I would recommend different kinds of collagen types and forms, for example some as a loose powder and some as saches (that you can bring in your bag to work or when you’re out and about!). 

Feel free to choose a variety that is enriched with micronutrients needed for the formation of collagen. We will talk more about these specific micronutrients (vitamins and minerals) later in the course.

Choose sustainably sourced products from either wild-caught fish or grass-fed cows.

Try to avoid added dyes, flavors, or preservatives and instead opt for 100% pure collagen. There are some flavoured collagen powders packed in saches that may be good on the go. But you may want to use them less that unflavoured variaties and not rely solely on these to get your full amount of collagen throughout the day.

How to take your collagen supplements

You can mix collagen powder with hot or cold drinks. I find that it is more easily mixed with lukework liquids but some collagen powders mix better with cold water than hot. The best way to find out is to try! You can alos mix it in yoghurt, porridge, stews, sauces, smoothies, bars, raw balls and anything else you may think of!

The uptake of amino acids may compete with each other so when you take collagen you may want to avoid eating other amino acids at the same time.

Eating some carbohydrates with your amino acids, increases insulin secretion, a hormone needed to transport glucose (blood sugar) into the cells. This also helps the amino acids to be transported into the cells! It is inside the cells that the amino acids are transcribed into protein. You can eat a banana with your collagen drink or use it in a smoothie with some fruits and berries.

Some collagen powders have a unpleasant taste and smell (especially if they are derived from marine sources, you may not want your morning coffee to taste like fish – yikes!! Then you may want to choose a different kind of collagen and use marine collagen where the taste is more hidden.) 

Some suggestions on how to take collagen supplements:

How much collagen is enough?

Studies show that around 5 grams and up to 20 grams of collagen per day makes a noticeable change in skin appearance. This is quite a large amount, so it’s a good idea to ha a good plan and a good routine. I may be a good idea to decide beforehand when and how to take your daily collagen and create habits to make it part of your daily life.

Many people start noticing a difference in their skin appearance quite quickly when they start using collagen supplements regularly. In a few weeks time you may notice that your skin is more hydrated and toned and that your hair and nails are stronger. In the studies mentioned in this course saw results after 6-8 weeks but may start noticing a difference after 4 weeks.

The exact daily recommended dose of collagen is depends on your age, weight, hight and other personal circumstances, for example your own personal goals and your body level of collagen. 
 
Other possible positive effects of collagen supplementation is that it may promote sleep for some people. It is because it contains glycine which affects neurotransmitters that helps promote better sleep. Wound healing, gut health. It is one of the building blocks of glutatione, one of the bodies own powerful antioxidants (more about antioxidants later in this course!). It is also beneficial for joint health.
 

Is too much collagen dangerous?

As with anything, you should not overdo collagen supplementation. Generally collagen supplementation is a very safe supplement for most people, but too much of anything, even a good thing, can be bad. Consider these factors when using collagen supplements.

• Don’t use collagen supplements from countries with mad cow disease just in case, even if it does not appear to be transmitted through cartilage products. 
  
• Do not use if pregnant or breast feeding without speaking to your doctor, health professional or midwife.
  
• Speak to your doctor if you are on any medication, before taking collagen.
  
• Collagen contains the amino acid hydroxyproline, which can be convertet into oxalates in your body. Oxalates are so called antinutrients that can build up in the body and form painful crystals in some people. If you have a problem with oxalate formation and symptoms of oxalate crystals, take caution.
  
• Possible, however unusual side effects are stomach upset and in rare cases rash. After a while you’re stomach upset may pass as your gut flora adjust. Discontinue use if you get a rash and consult your health professional.
  
• You should avoid marine sources of collagen if you are allergic to fish and/or shellfish.Do speak to your doctor or health professional if you have any questions regarding your health condition and collagen supplementation. 

More details about the studies on collagen supplementation is found here.