Should you take collagen? Do collagen supplements really work? Here's everything you need to know about the ins and outs of drinking collagen.
Collagen, one of the building blocks of healthy skin (as well as hair, nails, and bones), plays a major role in keeping skin healthy and supple. But like all good things, it eventually runs out. By the age of 50, your natural collagen supply is only half what it was when you were a teenager. “We can't prevent the loss, but we can slow it down,” says cosmetic surgeon Benji Dillon. Yes, using vitamin C and SPF is important, but there's also some evidence that taking collagen supplements can help.
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Is it worth taking collagen?
Here you need to weigh all the pros and cons.
First, collagen supplements are not an instant moisturizer. They are very slow-acting. Supplements in general take longer to work inside the body to stimulate collagen production.
Secondly, collagen is needed not only by the skin, but also by ligaments, joints, tendons, blood vessels, and muscles. This is where the body will direct the first “collagen tranches.” And later, when all the deficiencies are covered, it will be the turn of the skin, hair, and nails.
It’s also important to understand that there is still no scientific evidence to support the long-term use of collagen supplements, and many evidence-based doctors are skeptical about them. However, more and more experts agree that they are not superfluous. The main thing is to give preference to formulas that contain bioavailable collagen and have passed clinical trials.
Which form of collagen is most effective?
Collagen can be marine (from fish or seafood) or animal (bovine, porcine, etc.). The molecular weight of the collagen is important for maximum effectiveness.
In its “native” form, it is too large a molecule to be absorbed by the body, so during the supplement manufacturing process it is broken down into smaller collagen peptides – a process called hydrolysis.
The result is a low-molecular-weight powder that is easily digestible.
What type of collagen should I choose?
There are 28 different types of collagen, but it is type 1 collagen that makes up 90% of the collagen in the body (in skin, bones, teeth, tendons, ligaments, blood vessels, etc.), so it is worth giving preference to it.
The form (powders, gels, instant drinks, capsules or pills) is secondary. The concentration is more important. Many supplements on the market do not provide enough collagen to slow its breakdown in the body. The average amount needed is ten grams, and they should be taken daily.