Collagen supplements are thought to benefit skin, hair, nails, bones and other structures. There are hundreds of collagen supplements on the market, in powders, capsules and drinks, usually obtained from bovine and marine sources, however there is differing advice on when and how to take collagen supplements. It is not surprising that people get confused so below is a low-down on how to take collagen supplements. 

What is collagen and should I be using it?

This is the most common question raised. Collagen is the most abundant protein in our body. It is found in skin, muscles, blood vessels and other tissues and structures and its main role is to impart strength to these systems. Collagen production declines as we age and since adequate collagen is required to maintain our joints and skin, many consumers choose to introduce a collagen supplement into their regimen.

Do collagen supplements promote skin elasticity?

In addition to losing collagen as a result of ageing, skin also starts to lose elastin which is a protein that enables skin to be stretched and to snap back to its original shape. This loss of elasticity results in saggy, crinkled or more weathered looking skin.

One small study over a period of three months showed that taking collagen, more specifically collagen peptides, produced a significant improvement in skin elasticity and firmness starting from the fourth week. A separate study found that taking collagen alongside other ingredients such as hyaluronic acid significantly increased skin's elasticity, hydration and smoothness. 

How do you take collagen supplements?

There are different schools of thought on how to take collagen supplements and below are my recommendations:

Is it best to take collagen with or without food?

If you have decided on introducing a collagen supplement, when should you take it? Collagen supplements can be taken at any time of the day with or without food. It is definitely better to take collagen supplements on an empty stomach for best results since the stomach acid can denature collagen rendering some of it useless. We require the collagen to be protected from the stomach acid but to be broken down in the intestines by the protein digesting enzymes into smaller particles which can then be absorbed into the bloodstream. 

When is the best time to take collagen?

There is no evidence to suggest that taking collagen at a certain time of the day makes any difference whatsoever. However, since the body’s repair processes, including skin, are at their greatest during the early hours of the morning, it would not harm to take collagen at night but if this proves to be difficult then don’t worry and simply take it whenever you can.

Collagen with vitamin C?

You often hear that collagen should be taken with vitamin C to maximise its benefits and this is true to an extent. Vitamin C is most definitely required by the body in order to manufacture collagen. Most of us consider that we are getting sufficient vitamin C within our diet, but studies indicate otherwise simply because vitamin C is involved in numerous processes within our body and is readily excreted resulting in sub-optimal levels within the bloodstream.

My recommendation is to take vitamin C whether you choose to take a collagen supplement or not. If you do decide to take a collagen supplement, the vitamin C supplement does not need to be taken at the same time to get the full benefits of collagen. There are many vitamin C supplements on the market and the one of the best vitamin C supplement is DoSe Liposomal Vitamin C, take one teaspoon which provides 1000mg of highly absorbable vitamin C directly into cells. Taking acidic vitamin C or even buffered vitamin C supplements simply cannot provide high doses into the body. 

What is better, collagen or hyaluronic acid?

Collagen is a protein required for to hold our structures and glands whilst hyaluronic acid works alongside collagen to hydrate & provide flexibility of joints and within skin too. Therefore, I believe that both of these natural compounds are important and should be taken together.

Fish collagen, bovine collagen or vegan collagen?

There are several types of collagen each composed of different peptides or amino acids extracted from bovine or fish sources. Ensure you are purchasing hydrolysed collagen because in this form the amino acid chains have been broken down into smaller chains which makes it easier for the body to absorb and use.

Both bovine and fish collagen contain Type 1 Collagen, proline and glycine but unlike bovine collagen, fish collagen peptides are much smaller making them easier to digest and absorb, thereby flooding skin and joints with this skin and bone-building nutrient. One particular study showed that participants taking fish collagen combined with antioxidants for two months showed marked improvements in skin elasticity and moisture.

DoSe Collagen Tripeptide Complex capsules contains collagen tripeptides derived from fish skin. These are the smallest collagen molecule consisting of only three amino acids that have been shown to be bioavailable to all tissues meaning that this type of collagen is utilised by skin, joints, bones, and hair. They are roughly 300 Daltons which mean they easily pass through the gut into the bloodstream, and are protected from the stomach acid by an enteric capsule which delivers all of the contents. Studies indicate that taking just 1000mg of collagen tripeptides is equivalent to taking 6000mg of marine collagen peptides*.

Collagen Tripeptide Complex also contains vitamin C, biotin, and other nutrients that support healthy skin, joints, and hair.

For those looking for a vegan collagen supplement, Terranova Vollagen Complex is one of the best collagen building and collagen boosting supplement.  Vollagen Complex features Vollagen®, a bio-identical complex of amino acids, vegan collagen peptides, provided in the same proportion as those found in human collagen. 

Is it worth taking collagen supplements?

From around the age of 25, the collagen content within our body is depleted at a rate of about 1.5% so that by the time we reach our mid-40’s, collagen levels will have decreased by an astonishing 30%.  Scientists have been researching collagen since the early ’70s. Some studies have indicated that certain types of collagen peptides work effectively for joints and help many sufferers of inflammatory bowel concerns. Many people take collagen for skin & often report benefits but there is still great debate surrounding collagen supplements & their benefits for skin, joints & other structures.

If you intend to take collagen for skin or otherwise, at least make sure it is marine or fish collagen due to its smaller molecular structure and also ensure that the collagen is hydrolysed which ensures utilisation by the body.

Reference:

1. A study performed at the College of Pharmacy in Gyeongsang National University reported that Collagen Tripeptides are six times more available than Collagen Peptides: Orally Available Collagen Tripeptide

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