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The best collagens, or how to choose a supplement step by step?

Check out the best collagens on the market and find out how to choose the right product.

Ludwig Jelonek - AuthorAuthorLudwig Jelonek
Ludwig Jelonek - Author
AuthorLudwig Jelonek
Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

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Julia Skrajda - Reviewed byReviewed byJulia Skrajda
Verified by an expert
Julia Skrajda - Reviewed by
Reviewed byJulia Skrajda
Clinical nutritionist

A clinical nutritionist, she works in the profession and creates personalised menus and recommendations for disease entities.

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Bartholomew Turczynski - Edited byEdited byBartholomew Turczynski
Bartholomew Turczynski - Edited by
Edited byBartholomew Turczynski
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Bartłomiej Turczyński is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

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Nina Wawryszuk - Fact-checkingFact-checkingNina Wawryszuk
Nina Wawryszuk - Fact-checking
Fact-checkingNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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The best collagens, or how to choose a supplement step by step?
29 May, 2024
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The recipe for good collagen is simple - a solid dose, additional active ingredients and transparent origins. As it turns out however, preparations that meet such expectations are really few.

That is why, together with clinical nutritionist Julia Skrajda and pharmacist Ilona Krzak, we analysed over a hundred products available on the market and selected only the best.

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From this article you will learn:

  • What is the best collagen.
  • .
  • What to look for when choosing collagen.
  • .
  • What to avoid in collagen supplements.
  • .

See also:

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Best collagen - ranking

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Number of products analysed: 116. Number of finalists: 13.

The composition of the dietary supplements was assessed by pharmacist Ilona Krzak and clinical nutritionist Julia Skrajda.

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Criteria for selection:

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    .
  • Dose collagenThe most effective formulations - according to scientific studies - provide 2.5-15 grams hydrolysed collagen. A lower dose will be unsatisfactory and a higher dose may prove unnecessary.
  • .
  • Origin of collagen. Research suggests, that fish collagen has up to 1.5 times better bioavailability than pork or beef. Supplements that provide it have been specifically highlighted by us.
  • .
  • Purity of composition. The best supplements contain no preservatives, colourings, sugar or other fillers.
  • .
  • Additional active ingredients. Vitamins and minerals that support collagen synthesis are a great benefit. Particularly important is vitamin C, which accelerates absorption and especially supports collagen production.
  • Testing. The quality of the composition should be confirmed by tests, carried out by independent and accredited laboratories.
  • .
  • Form of administration. Collagen in cream will not produce real effects on the skin, so we will only suggest tablet and drinkable preparations.
  • Taste; An individual issue, but crucial for effective supplementation - if something is tasty, you will find it easier to supplement regularly as you won't have to force yourself. Here you can see the full criteria.
  • .

Best overall

Natu.Care Collagen Premium 5000 mg, mango-maracuja

Natu.Care Collagen Premium 5000 mg, mango-maracuja
5.0
  • Collagen content: 5000 mg marine collagen hydrolysate
  • .
  • Additional active ingredients: vitamin C, low molecular weight hyaluronic acid (and L-theanine and coenzyme Q10 in cocoa flavoured collagen or vitamin A and vitamin E in mango–passion fruit flavoured collagen)
  • .
  • Form: powder sachets
  • .
  • Dose: 1 sachet per day
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Pros and cons

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Additional information

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

User review

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Pharmovit Collagen MEN

Pharmovit Collagen MEN
4.6
See price
in the Natu.Care shop
Product description

Hydrolysed collagen in a good dose with numerous additives in the form of vitamins, mineralsós and plant extractsós. The preparation can effectively support the condition of jointsós, bones and musculoskeletal system. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen MEN can prevent and alleviate jointóle such as osteoarthritis. 

Pros and cons

Hydrolysed collagen in a good dose with numerous additives in the form of vitamins, mineralsós and plant extractsós. The preparation can effectively support the condition of jointsós, bones and musculoskeletal system. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen MEN can prevent and alleviate jointóle such as osteoarthritis. 

Additional information

Hydrolysed collagen in a good dose with numerous additives in the form of vitamins, mineralsós and plant extractsós. The preparation can effectively support the condition of jointsós, bones and musculoskeletal system. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen MEN can prevent and alleviate jointóle such as osteoarthritis. 

User review

Hydrolysed collagen in a good dose with numerous additives in the form of vitamins, mineralsós and plant extractsós. The preparation can effectively support the condition of jointsós, bones and musculoskeletal system. Furthermore, the active ingredients can support immunity and antioxidant protection.

Regularly supplemented Pharmovit Collagen MEN can prevent and alleviate jointóle such as osteoarthritis. 

Aura Herbals Colladrop Flex

Aura Herbals Colladrop Flex
4.4
  • Collagen content: 5000 mg marine collagen
  • .
  • Additional active ingredients: vitamin Chyaluronic acidvitamin K1, vitamin D2
  • Form: sachets of powder
  • .
  • Dose: 1 sachet daily
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

Pros and cons

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

Additional information

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

User feedback

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

Aura Herbals Colladrop Flex

Aura Herbals Colladrop Flex
4.4
  • Collagen content: 5000 mg marine collagen
  • .
  • Additional active ingredients: vitamin Chyaluronic acidvitamin K1, vitamin D2
  • Form: sachets of powder
  • .
  • Dose: 1 sachet daily
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

Pros and cons

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

Additional information

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

User feedback

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

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Collibre Active Drink

Collibre Active Drink
4.2
  • Collagen content: 10,000 mg hydrolyzed beef collagen
  • .
  • Additional active ingredients: vitamin Avitamin C, silicon
  • .
  • Form: shots
  • .
  • Dose: 1 shot per day
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

Hydrolysed collagen in a high daily serving of 10 g in combination with vitamins and silicon supports joint muscle bone health. The convenient – administration form is literally a nourishing shot for your musculoskeletal system. 

„A side-effect” of supplementation will also be an improvement in the condition of your skinóskin, hairóhair and nails.

Pros and cons

Hydrolysed collagen in a high daily serving of 10 g in combination with vitamins and silicon supports joint muscle bone health. The convenient – administration form is literally a nourishing shot for your musculoskeletal system. 

„A side-effect” of supplementation will also be an improvement in the condition of your skinóskin, hairóhair and nails.

Additional information

Hydrolysed collagen in a high daily serving of 10 g in combination with vitamins and silicon supports joint muscle bone health. The convenient – administration form is literally a nourishing shot for your musculoskeletal system. 

„A side-effect” of supplementation will also be an improvement in the condition of your skinóskin, hairóhair and nails.

User review

Hydrolysed collagen in a high daily serving of 10 g in combination with vitamins and silicon supports joint muscle bone health. The convenient – administration form is literally a nourishing shot for your musculoskeletal system. 

„A side-effect” of supplementation will also be an improvement in the condition of your skinóskin, hairóhair and nails.

Yango Collagen Premium 10000 mg

Yango Collagen Premium 10000 mg
4.2
See price
in the Natu.Care shop
Product description

Collagen in the form of an easy-to-use and tasty liquid. Just 25 ml a day is enough to visibly improve the appearance of your skinóry. By using YANGO Premium Collagen regularly, you can reduce the appearance of wrinkles and make your complexion firm and radiant. Eliminate the signs of ageing and ensure a youthful appearance for years to come. 

As much as 10,000 mg collagen in a daily serving may also prove beneficial for your joints and entire musculoskeletal system.

Pros and cons

Collagen in the form of an easy-to-use and tasty liquid. Just 25 ml a day is enough to visibly improve the appearance of your skinóry. By using YANGO Premium Collagen regularly, you can reduce the appearance of wrinkles and make your complexion firm and radiant. Eliminate the signs of ageing and ensure a youthful appearance for years to come. 

As much as 10,000 mg collagen in a daily serving may also prove beneficial for your joints and entire musculoskeletal system.

Additional information

Collagen in the form of an easy-to-use and tasty liquid. Just 25 ml a day is enough to visibly improve the appearance of your skinóry. By using YANGO Premium Collagen regularly, you can reduce the appearance of wrinkles and make your complexion firm and radiant. Eliminate the signs of ageing and ensure a youthful appearance for years to come. 

As much as 10,000 mg collagen in a daily serving may also prove beneficial for your joints and entire musculoskeletal system.

User review

Collagen in the form of an easy-to-use and tasty liquid. Just 25 ml a day is enough to visibly improve the appearance of your skinóry. By using YANGO Premium Collagen regularly, you can reduce the appearance of wrinkles and make your complexion firm and radiant. Eliminate the signs of ageing and ensure a youthful appearance for years to come. 

As much as 10,000 mg collagen in a daily serving may also prove beneficial for your joints and entire musculoskeletal system.

SOLVE LABS Collagen Peptides

SOLVE LABS Collagen Peptides
4.2
  • Collagen content: 6000 mg hydrolyzed beef collagen type I and III COLLinstant®
  • .
  • Additional active ingredients: hyaluronic acid
  • Form: powder
  • .
  • Dose: one scoop (6 g) daily
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

High-quality hydrolysate of bovine collagen (types I and III). Thanks to the COLLinstant® collagen peptide extraction technology, the preparation is well absorbed. 

.

The combination of collagen and hyaluronic acid has a beneficial effect on the appearance of your skinóry. Your complexion will become firmer, moisturised and wrinkles will become shallower. The effects can also be felt on your hair: it becomes soft and shiny. The nail plate will regain its healthy appearance.

.

A daily serving will support the health of your jointsós, bones and muscles.

Pros and cons

High-quality hydrolysate of bovine collagen (types I and III). Thanks to the COLLinstant® collagen peptide extraction technology, the preparation is well absorbed. 

.

The combination of collagen and hyaluronic acid has a beneficial effect on the appearance of your skinóry. Your complexion will become firmer, moisturised and wrinkles will become shallower. The effects can also be felt on your hair: it becomes soft and shiny. The nail plate will regain its healthy appearance.

.

A daily serving will support the health of your jointsós, bones and muscles.

Additional information

High-quality hydrolysate of bovine collagen (types I and III). Thanks to the COLLinstant® collagen peptide extraction technology, the preparation is well absorbed. 

.

The combination of collagen and hyaluronic acid has a beneficial effect on the appearance of your skinóry. Your complexion will become firmer, moisturised and wrinkles will become shallower. The effects can also be felt on your hair: it becomes soft and shiny. The nail plate will regain its healthy appearance.

.

A daily serving will support the health of your jointsós, bones and muscles.

User review

High-quality hydrolysate of bovine collagen (types I and III). Thanks to the COLLinstant® collagen peptide extraction technology, the preparation is well absorbed. 

.

The combination of collagen and hyaluronic acid has a beneficial effect on the appearance of your skinóry. Your complexion will become firmer, moisturised and wrinkles will become shallower. The effects can also be felt on your hair: it becomes soft and shiny. The nail plate will regain its healthy appearance.

.

A daily serving will support the health of your jointsós, bones and muscles.

Pharmovit Natural Wild Cod Collagen

Pharmovit Natural Wild Cod Collagen
4.1
  • Collagen content: 5000 mg hydrolysate fish collagen
  • Additional active ingredients: vitamin C (L–ascorbic acid)
  • Form: powder
  • .
  • Dose: 2 teaspoons (approximately 5 g)
  • .
  • Sufficient for: 20 days
  • .
See price
in the Natu.Care shop
Product description

Pharmovit Natural Wild Cod Collagen is a product for adults who wish to supplement their diet with natural collagen, which is responsible for, among other things, the health of joints, muscles and bones. Particularly recommended for people who are very physically active.

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Thanks to a high daily intake, supplementation will also have a positive effect on the appearance of your complexion and improve the condition of your hairós and nails.

Pros and cons

Pharmovit Natural Wild Cod Collagen is a product for adults who wish to supplement their diet with natural collagen, which is responsible for, among other things, the health of joints, muscles and bones. Particularly recommended for people who are very physically active.

.

Thanks to a high daily intake, supplementation will also have a positive effect on the appearance of your complexion and improve the condition of your hairós and nails.

Additional information

Pharmovit Natural Wild Cod Collagen is a product for adults who wish to supplement their diet with natural collagen, which is responsible for, among other things, the health of joints, muscles and bones. Particularly recommended for people who are very physically active.

.

Thanks to a high daily intake, supplementation will also have a positive effect on the appearance of your complexion and improve the condition of your hairós and nails.

User review

Pharmovit Natural Wild Cod Collagen is a product for adults who wish to supplement their diet with natural collagen, which is responsible for, among other things, the health of joints, muscles and bones. Particularly recommended for people who are very physically active.

.

Thanks to a high daily intake, supplementation will also have a positive effect on the appearance of your complexion and improve the condition of your hairós and nails.

The best beef collagen

ALLDEYNN Collarose 5000 mg

ALLDEYNN Collarose 5000 mg
4.4
See price
in the Natu.Care shop
Product description

Regular drinking beef collagen improves skin hydration and firmness and will slow down the ageing process. Nails will become stronger and stop breaking. The addition of biotin will improve the condition of the hairóy and vitamin C will increase the natural production of collagen in the body. The dose of collagen is high enough that it will also have a good effect on joints, muscles and bones.

Pros and cons

Regular drinking beef collagen improves skin hydration and firmness and will slow down the ageing process. Nails will become stronger and stop breaking. The addition of biotin will improve the condition of the hairóy and vitamin C will increase the natural production of collagen in the body. The dose of collagen is high enough that it will also have a good effect on joints, muscles and bones.

Additional information

Regular drinking beef collagen improves skin hydration and firmness and will slow down the ageing process. Nails will become stronger and stop breaking. The addition of biotin will improve the condition of the hairóy and vitamin C will increase the natural production of collagen in the body. The dose of collagen is high enough that it will also have a good effect on joints, muscles and bones.

Expert and user opinion

Regular drinking beef collagen improves skin hydration and firmness and will slow down the ageing process. Nails will become stronger and stop breaking. The addition of biotin will improve the condition of the hairóy and vitamin C will increase the natural production of collagen in the body. The dose of collagen is high enough that it will also have a good effect on joints, muscles and bones.

Sundose° Daily Mobility°

Sundose° Daily Mobility°
4.1
See price
in the Natu.Care shop
Product description

Daily Mobility is an optimally composed formula for people who want to take care of their musculoskeletal system. The main role in it is played by patented type I collagen PEPTAN® in the form of well-absorbable peptidesów fish-collagen as well as hyaluronic acid, calcium, magnesium, vitamins D and C and omega-3 acids. This combination of ingredients supports the regeneration and maintenance of bone, joint and muscle health.

Pros and cons

Daily Mobility is an optimally composed formula for people who want to take care of their musculoskeletal system. The main role in it is played by patented type I collagen PEPTAN® in the form of well-absorbable peptidesów fish-collagen as well as hyaluronic acid, calcium, magnesium, vitamins D and C and omega-3 acids. This combination of ingredients supports the regeneration and maintenance of bone, joint and muscle health.

Additional information

Daily Mobility is an optimally composed formula for people who want to take care of their musculoskeletal system. The main role in it is played by patented type I collagen PEPTAN® in the form of well-absorbable peptidesów fish-collagen as well as hyaluronic acid, calcium, magnesium, vitamins D and C and omega-3 acids. This combination of ingredients supports the regeneration and maintenance of bone, joint and muscle health.

DuoLife Collagen fish collagen 2500 mg

DuoLife Collagen fish collagen 2500 mg
4.0
  • Collagen content: 2500 mg collagen
  • Additional active ingredients: vitamin C, silicon, glucosamine, hyaluronic acid, nettle and bamboo extracts
  • Form: liquid to drink
  • .
  • Dose:25 ml
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

100% natural collagen liquid without unnecessary ingredientsós. The composition of ingredientsós improves the appearance and condition of skinóry, hairów, nails. DuoLife is a good choiceór if you notice the first signs of skinóry ageing or want to stop this process. A tasty liquid, convenient to use.

Pros and cons

100% natural collagen liquid without unnecessary ingredientsós. The composition of ingredientsós improves the appearance and condition of skinóry, hairów, nails. DuoLife is a good choiceór if you notice the first signs of skinóry ageing or want to stop this process. A tasty liquid, convenient to use.

Additional information

100% natural collagen liquid without unnecessary ingredientsós. The composition of ingredientsós improves the appearance and condition of skinóry, hairów, nails. DuoLife is a good choiceór if you notice the first signs of skinóry ageing or want to stop this process. A tasty liquid, convenient to use.

User review

100% natural collagen liquid without unnecessary ingredientsós. The composition of ingredientsós improves the appearance and condition of skinóry, hairów, nails. DuoLife is a good choiceór if you notice the first signs of skinóry ageing or want to stop this process. A tasty liquid, convenient to use.

{ product:79xJ837577CXMeAaitlc1V }}

Collagen Reme

Collagen Reme
4.0
See price
in the Natu.Care shop
Product description

The dietary supplement from Remé contains beef collagen in the patented VERISOL formula and vitamin C, whichóra aids its absorption. The formula comes in three flavours: neutral, orange-maracuja and strawberry-pomegranate. The formula can effectively support and improve the condition of the skin hair and nails. It is also 

.
Pros and cons

The dietary supplement from Remé contains beef collagen in the patented VERISOL formula and vitamin C, whichóra aids its absorption. The formula comes in three flavours: neutral, orange-maracuja and strawberry-pomegranate. The formula can effectively support and improve the condition of the skin hair and nails. It is also 

.
Additional information

The dietary supplement from Remé contains beef collagen in the patented VERISOL formula and vitamin C, whichóra aids its absorption. The formula comes in three flavours: neutral, orange-maracuja and strawberry-pomegranate. The formula can effectively support and improve the condition of the skin hair and nails. It is also 

.

See also:

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How to choose the best collagen?

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To decide which product is best for you, ask yourself the following questions:

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1. What elements of the body do I want to support?

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Collagen is a protein that mainly supports four elements of the body: skin, hair, nails and joints. While the first three of these are very similar, the joints (and even the entire musculoskeletal system, as collagen helps with this too) are a slightly different story.

The first three are very similar.

Let's dispel one popular myth at the start - there is no collagen that will only help your joints, or only your skin. When supplementing protein it always gets to where your body needs it most, which is where you have the greatest collagen deficiency. So are collagen supplements advertised as being for your joints a misrepresentation of the truth?

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Not really. The vast majority of collagen preparations also contain additional active ingredients. And these already can be particularly valuable for individual elements.

Best active ingredients in collagen for skin, hair and nails

.
.

Name of ingredient

.

Best form

.

Minimum Effective Daily Portion

vitamin C

.

L-ascorbic acid, calcium ascorbate, sodium ascorbate

100 mg

hyaluronic acid

ultramolecular hyaluronic acid

.

120 mg

coenzyme Q10

ubiquinol

.

200 mg

biotin

D-biotin

.

1 mg

vitamin A

.

beta-carotene

.

700 µg

vitamin E

.

alpha-tocopherol

.

15 mg

zinc

Zinc diglycinate, zinc gluconate

.

10 mg

copper

copper-diglycinate, copper gluconate

10 mg

selenium

L-selenomethionine or selenocysteine

.

55 µg

iron

.

ferrous dicarbonate, ferrous fumarate

.

18 mg

organic sulfur (MSM)

.

pure methylsulfonylmethane

.

3 g

Best active ingredients in collagen for joints and musculoskeletal system

.
.

Name of ingredient

.

Best form

.

Recommended daily serving

vitamin C

.

L-ascorbic acid, calcium ascorbate, sodium ascorbate

100 mg

hyaluronic acid

ultramolecular

.

120 mg

MSM (organic sulfur)

.

pure methylsulfonylmethane

.

3000 g

glucosamine

glucosamine sulfate

1500 mg

chondroitin

chondroitin sulphate

1200 mg

And what about the dose?

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When you decide whether you prefer to focus on the joints and musculoskeletal system or the beauty elements, think also about the dose. The issue is simple - research suggests, that effective portions for skin, hair and nails may be smaller than those to support joints.

And this is where we ll stop for a moment. It's not that you should choose collagen that has 500 mg, because it won't help (and certainly not in the way you expect it to). Numerous studies have tested doses of 2,500-15,000 mg and these are the ones that are effective.

The point is that if you are expecting to strengthen the condition of your skin, hair and nails, doses of 3,000-5,000 mg are sufficient. If you are expecting, however, to support the work of the musculoskeletal system, then rather aim for doses as high as 10,000 mg.

2. How old am I?

It is the running years that most destroy collagen in the body, so your age should also influence your dosage choice. For example, people in their 30s still have around 90% collagen in their body. They can therefore confidently bet on supplements providing 3000-5000 mg youth protein.

At the age of 45, your collagen ratio will settle at 72%. Then it is much better to choose in products that provide 5000-10000 mg of collagen.

Things get more complicated much more so after the age of 60 - especially in women, because the menopause strongly accelerates the depletion of collagen from the body. The result is only 40% collagen in women at 60 and just over 55% in men. This is when it makes sense to bet on collagen 10 000 mg.

Want to find out exactly how much collagen you have left? Check out our calculator!

3. What collagen origin is of interest to me?

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On the market you will encounter mainly fish collagen and bovine collagen. However, the scales are tipping in favour of the former. Studies suggest that fish collagen is absorbed up to 1.5 times better than beef or pork collagen.

Furthermore, Dr Witold Tomaszewski, M.D., reports, that sea collagen  (i.e. fish) is characterised by a similar structure to that found in the human body. This also positively affects the bioavailability of fish collagen for drinking or in tablet form.

And how to choose good fish collagen? It is worth looking out for patented formulas and a clear source of origin. Unfortunately - not many manufacturers can boast these. However, if you find a supplement that has them, then know, that's a good sign.

Patented fish collagen formulas include:

Should you steer clear of beef and pork collagen?

Not necessarily. Yes, beef and pork collagens have poorer bioavailability, but they are distinguished by their higher content of type 2 collagen. This is a type of collagen that may be better for supporting joints, musculoskeletal system and bones. But more about that below.

4. What type of collagen will work best for me?

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There are 28 types of collagen in the human body. That's as of 2023. We write this half-jokingly half-seriously, because over the years scientists have discovered new types of this protein every now and then. But the details are irrelevant - the most important thing for you is just a few types. What are their characteristics?

Collagen type

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What are its characteristics

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Collagen type I

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The most important, best and most powerful type of collagen in the human body. It accounts for up to 90% of the total youth protein in your body. It is mainly found in the dermis, tendons, bones, ligaments and internal organs.

Collagen type II

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Responsible for approximately 50% of the protein in articular cartilage and is one of the main building blocks of this element. It supports joint flexibility and the ability to withstand the pressure and friction that occurs during movement. Its deficiency manifests itself in joint pain and general musculoskeletal problems.

Collagen type III

Type III collagen makes up about 5-20% of all collagen in the body. It is found in the skin, lungs, liver, muscles and blood vessels. It is this protein that offers structural support and maintains the integrity and flexibility of many elements in the body. Type 3 collagen is important for wound healing, tissue regeneration and blood clotting.

Well, which one to choose? It doesn't really matter much, because the vast majority of supplements mainly contain type 1 collagen, which is the one that works on (almost) everything. The exception is problems with joints, bones or the musculoskeletal system. Then it is worth reaching especially for type 2 collagen.

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5. Which form of supplement will be best for me?

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On the market collagen supplements you will encounter three most popular forms - powder (to dissolve), liquid and tablets (or capsules). What are the characteristics of these forms?

  • Collagen powderFor many, this is the most sensible option. It stands out for its good bioavailability, solid portions of collagen (compared to tablets), easy consumption and convenience for travel. In addition, it requires no special storage and the only drawback may be the need to prepare the powder with liquid.
  • .
  • Collagen in liquidThis is a similar option to its predecessor - it too has good bioavailability and portions of collagen. Ingestion is even simpler, but a large bottle is no longer likely to take you on a trip. In addition, liquid collagen needs to be stored properly and has a shorter shelf life than others.
  • Collagen in tablets (or capsules). An alternative for people who like to  "swallow and forget". Unfortunately, collagen supplements in capsules not infrequently have up to several times smaller portions than those in liquid or powder. What's more, manufacturers often require you to swallow up to eight tablets a day (yes, you read that right).
  • .

Finally, the choice is yours. However, pay particular attention to dosages and forms, as not all supplements (especially in tablets) are well-absorbed hydrolysates.

6. What should I avoid in supplements?

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This is a perennial problem for all of us. Well, okay, everyone except pharmacists and other experts. They know very well what to avoid and what ingredients automatically disqualify the supplements in question. Well, that's why I asked Ilona Krzak, MSc in pharmacy, what to avoid in collagen preparations.

Unnecessary ingredients in dietary supplements:

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  • aspartame,
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  • acesulfame K,
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  • titanium dioxide,
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  • diphosphates,
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  • phosphates,
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  • guar gum,
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  • xanthan gum,
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  • sorbic acid (sorbates)
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  • sodium saccharate,
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  • saccharose,
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  • saccharose (resin extracted from insect excrement),
  • glucose syrup,
  • saccharose (sorbates)
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  • glucose-fructose syrup,
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  • hardened oils (e.g. soya, palm),
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  • calcium carbonate,
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7. Is this supplement safe and the composition tested?

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Supplements in Poland are most often not controlled in any way. However, sometimes manufacturers choose to test their formulations so that their customers can be sure that the product is of high quality. Such transparency is extremely valuable and often testifies to an effective and safe supplement.

What's more, selected supplements are also distinguished by certifications such as MSC. This certifies that the raw material in the form of fish collagen is sustainably sourced. This is a nod to those who care about ecology, as well as the well-being of the seas and oceans.

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See also:

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Summary

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  • The most effective formulations provide 2.5-15 grams of hydrolysed collagen.
  • The most effective formulations provide 2.5-15 grams of hydrolysed collagen.
  • Research suggests that fish collagen is 1.5 times better absorbed than beef or pork collagen.
  • The best formulations are the most effective.
  • The best formulations contain no preservatives, colourings, sugar or other additives.
  • .
  • Vitamins and minerals, which promote collagen synthesis, are a major asset in collagen supplements.
  • .
  • The quality of the composition should be confirmed by tests carried out by independent and accredited laboratories.
  • .
  • Collagen should contain appropriate additives, such as vitamin C, to support its production and absorption, or hyaluronic acid, to support skin and joint flexibility.
  • Unnecessary ingredients such as aspartame, acesulfame K, titanium dioxide, phosphates, calcium carbonate etc. should be avoided in products.
  • .
  • The quality of collagen should be confirmed by tests carried out by independent and accredited laboratories.
  • .

FAQ

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. Can I increase my body's collagen levels with diet?.

Yes, diet can affect the levels of collagen in the body. However, remember, that increasing collagen in the body by consuming it in diet is not as effective as supplementation with a collagen product due to bioavailability.

Although certain foods such as fish and meat can support collagen levels, it is recommended to combine a healthy diet with high-quality collagen supplements for best results.

. Does collagen have any side effects?.

Although collagen is generally safe to use and does not have many side effects, some people may experience stomach discomfort, skin sensitivities or excessive satiety after consuming a collagen supplement.

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If you notice any adverse reactions after taking collagen, stop taking it immediately and consult your doctor.

. Can I exceed the recommended dose of collagen?.

Although collagen is a type of protein and is safe, it is recommended to follow the manufacturer's dosage recommendations. The use of very high doses can lead to gastrointestinal complaints such as abdominal pain, heartburn or bloating.

. Are collagen supplements suitable for vegetarians?.

Collagen is an animal protein, so standard collagen supplements are not suitable for vegetarians and vegans. However, there are alternative products on the market that aim to stimulate natural collagen production by the body, without using animal raw materials.

. Can I use collagen during pregnancy or breastfeeding?.

There are no studies on the safety of collagen supplementation during pregnancy or breastfeeding. Therefore, even though collagen is a natural protein, you should always consult your doctor or dietician before starting supplementation during pregnancy or breastfeeding.

. Is there an appropriate time of day to take collagen?.

Most experts agree that there is no 'best' time to consume collagen. Therefore, you can take it in the morning, evening or at any time of the day. What is most important is that you consume the supplement regularly to ensure your body has continuous access to this much-needed protein and get the most benefit.

. Why is collagen so important for the skin?.

Collagen provides the skin with its strength and elasticity. As we age, its production declines, leading to wrinkles and loss of firmness. Supplementation can help replenish these lost stores, improving the appearance of the skin.

Research suggests that regular consumption of collagen supplements can improve skin density, reduce fine lines and wrinkles and improve skin hydration.

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Sources

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. See all.

A Novel Facial Cream Based on Skin-penetrable Fibrillar Collagen Microparticles-PubMed. (n.d.). Retrieved 8 May 2023, from https://pubmed.ncbi.nlm.nih.gov/35642230/

Abdel-Magiud, E. M., Taha, E. A., Bakr, R. M., Ismail, S. A., Sayed, S. K., Makboul, M., Kamel-ElSayed, S., & Abdel Motaleb, A. A. (2020). Effects of different therapeutic modalities for postacne scars on circulating collagen III. Journal of Cosmetic Dermatology19(6), 1517-1521. https://doi.org/10.1111/jocd.13184

Akbarian, M., Khani, A., Eghbalpour, S., & Uversky, V. N. (2022). Bioactive Peptides: Synthesis, Sources, Applications, and Proposed Mechanisms of Action. International Journal of Molecular Sciences, 23(3), 1445. https://doi.org/10.3390/ijms23031445

Aguirre-Cruz, G., León-López, A., Cruz-Gómez, V., Jiménez-Alvarado, R., & Aguirre-Álvarez, G. (2020). Collagen Hydrolysates for Skin Protection: Oral Administration and Topical Formulation. Antioxidants (Basel, Switzerland)9(2), 181. https://doi.org/10.3390/antiox9020181

Al-Atif, H. (2022). Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatology Practical & Conceptual12(1), e2022018. https://doi.org/10.5826/dpc.1201a18

Bello, Alfonso E., and Steffen Oesser. "Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders:a review of the literature". Current Medical Research and Opinion 22, no. 11 (November 1, 2006): 2221–32. https://doi.org/10.1185/030079906X148373.

Benisek, N. by A. (n.d.). What Is Marine Collagen? WebMD. Retrieved June 28, 2023, from https://www.webmd.com/beauty/marine-collagen

Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients11(10), 2494. https://doi.org/10.3390/nu11102494

Bovine Collagen vs Marine Collagen. (n.d.). Retrieved June 28, 2023, from https://www.justvitamins.co.uk/blog/bovine-collagen-vs-marine-collagen/

Bonnet, C. B. (2021). A Randomized, Double-Blind, Placebo- Controlled Study Trial to Evaluate the Potential Effects of Naticol®, Fish Collagen Peptides on Symptoms of Sarcopenia in the Elderly. Juniper Online Journal of Case Studies12(5), 1-8. https://doi.org/10.19080/JOJCS.2021.13.555850

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