The Scoop on Collagen Supplements
Supplement spotlight - collagen
Collagen is a protein found in the connective tissue of the body - including the skin, hair, nails, bones, muscles, and joints. It is naturally produced in the body but collagen production slows with age. Your body starts to decrease collagen production in your 20’s and after that you will gradually produce less collagen each year. Your collagen production will have decreased significantly by the time you hit your 50’s.
Collagen loss is the top internal component that contributes to those signs of aging that many of us notice - sagging skin and wrinkles, changes in our eyes, nails, and hair as well as discomfort in our joints. This is why people are turning to collagen supplements for support as they get older.
Collagen supplements are becoming more and more popular, but do you know which type is best to take?
The Five Most Common Types of Collagen
There are many different types of collagen but there are 5 types that are the most common and what you will find in supplements. Let’s take a look at each one so that you will know which collagen is the best for you.
Type I Collagen
Type I collagen is the most abundant protein found in humans and an essential building block of skin.
Type II Collagen
Type II collagen is the major type found in cartilage and helps form the cartilage that protects our joints. When it comes to arthritis and joint health, type II collagen has been found to be incredibly beneficial.
Note: When choosing a joint health supplement, look for an undenatured collagen (undenatured means not processed by high heat or chemicals). Sometimes abbreviated as UC-II, undenatured type II collagen is highly effective.
Type III Collagen
Type III collagen works synergistically with type I to support skin health and is also needed to strengthen bones. Many of the collagen supplements on the market are a blend of type I and type III.
Type V Collagen
Type V collagen works synergistically with type II to support joints and is also concentrated in the hair.
Collagen Peptides (Hydrolyzed)
When a collagen product says it is hydrolyzed, that means the protein has been broken down into smaller peptides for better digestive absorption. This also makes them easy to dissolve in liquids.
Note: The method of hydrolyzation as well as the type and source of collagen can impact the quality and the results of a supplement.
which collagen is best for you?
Collagen supplements can be taken as powders, capsules, or liquids. You can dissolve collagen powder in cold or hot beverages (even your morning coffee) or mix it into foods like yogurt or oatmeal. As always, you will want to make sure your collagen comes from a high-quality source and is made by a reputable company.
The best type of collagen for you will ultimately depend on your health goals. Many products come as a mixture of collagen types so use this post as a guide to know what your supplement is designed to support.
If you start a supplement, really pay attention to how you feel - your body will be the best source of feedback. I began taking a UC-II supplement several years ago to aide in my recovery from a knee injury and address some discomfort from the onset of arthritis. At first I didn’t think it was working but then I started noticing that I could squat just a little deeper. Fast forward to today and I am now lunging, squatting, and jumping in ways that I wasn’t able to before.
It is always a good idea to make some notes of how you feel and what you notice in your body prior to starting a new supplement. What specific pain or discomfort do you feel? And when do you feel it? A photo will work great if you are looking to improve skin, hair, or nail health. Continue to make notes on the feedback you get from your body. If you notice an improvement after 4-6 weeks, then you are definitely on the right path!