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What does collagen help with

What does collagen help with?

Collagen is not just about supporting your skin, hair, joints and nails. Find out how else it can help you!

TekstMateusz Podlecki

Tekst

Mateusz Podlecki

Writer

At Natu.Care, she educates about healthy lifestyles and debunks dangerous myths, contrasting them with the results of the latest scientific research. Additionally, she is interested in new technologies and their impact on health and everyday life.

Learn more about our editorial process

RecenzjaIlona Bush

Verified by an expert

Recenzja

Ilona Bush

Master of Pharmacy

Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki

Learn more about our editorial process

RedakcjaBart Turczynski

Redakcja

Bart Turczynski

Editor-in-Chief

Bart Turczynski 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.

Learn more about our editorial process

Fact-checkingLudwik Jelonek

Fact-checking

Ludwik 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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15 November, 2024

Recenzja12 May, 2023

Redakcja12 May, 2023

Fact-checking11 May, 2023

Learn more about our editorial process

21 min

Why you can trust us

Articles on Natu.Care are written based on scientific research, data from government websites and other reliable sources. The texts are written in cooperation with doctors, nutritionists and other health and beauty experts. Articles are reviewed before publication and during significant updates.

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Collagen supports health and beauty and there are papers to prove it! The list of collagen's properties is long and increasingly strongly documented by scientific research.

With pharmacist and educator Ilona Krzak, clinical nutritionist Julia Skrajda and cosmetologist Natalia Stępa, we are opening up the treasure trove of benefits that collagen and its supplementation will bring you.

From this article you will learn:

What are the most important benefits of collagen for the body
Where is collagen most commonly used
Why collagen supplementation is so important
What collagen products are recommended by experts

See also:

What is collagen?

Collagen is an essential protein in the body of humans and animals. It is an important building block of skin, bones, muscles, ligaments, joints, tendons and connective tissue. It accounts for as much as 30% of all proteins in your body. There are as many as 28 types of collagen. The most important of these are type I, II and III collagen.

What collagen helps

Collagen affects the condition of the skin, joints, bones, hair and nails. In addition, it supports the proper functioning of the digestive and circulatory systems. Collagen helps to control metabolic processes and blood pressure, and also supports immunity.

Collagen is often called the elixir of youth. And this phrase is not without scientific basis. Collagen, among other things, elasticity, strength and regeneration of the skin or joints, builds up the skeletal system, improves immunity, strengthens hair and even takes care of the heartand.

Once you reach the age of 20-25, your body's production of collagen decreases and is not enough to cover all your needs. You can supply it with your diet. Not everyone likes broth, gristle, sardines, giblets or meat jellies, so think about safe and informed supplementation.

One study shows that oral supplementation of 450 mg of hydrolysed egg membrane for 12 weeks can improve facial skin and strengthen hairand.

Ilona Krzak Master of Pharmacy

Collagen for the skin

Collagen accounts for up to 80% of the dry weight of your skinand. It is responsible for its structure and mechanical properties. It is responsible for its elasticity and hydration. As collagen diminishes with age, the skin becomes dry, flabby and lacklustre, and wrinkles begin to appear over time.

Collagen for the face

Using collagen will not stop time, but it can slow it down for you. Studies suggestand that taking collagen supplements improves skin elasticity, helps to offset discolouration and reduces the appearance of wrinkles.

See more:

Collagen for scars

Collagen speeds up the wound healing processand, increases elasticity and smooths skin, and improves skin texture. All of this supports the reduction of scars.

Collagen is worth using primarily in two ways:

creams and cheeses with collagen to apply directly to the skin,
collagen supplements,
injections with collagen,

Note

None of these methods will eliminate scars 100%, although injections are the most effective. Supplementation additionally supports the body's natural collagen synthesis.

If your scars are caused by trauma or surgery, see a doctor and choose the appropriate treatment methods, such as laser therapy, micro-puncture, chemical peel or surgical scar removal.

Remember also to consult a physiotherapist. He or she will show you how to effectively mobilise the scar to avoid adhesions, which can adversely affect the functioning of the tissue.

Ilona Krzak Master of Pharmacy

Collagen for acne

About 8% of teenagers worldwide struggle with acne. One in two adults have similar problems, and up to 12% of women and 3% of men over the age of 25 qualify for clinical treatment.

Collagen will not cure acne. However, collagen products can be your ally in dealing with problematic skin - they promote skin regeneration and collagen production in the body.

Collagen helps hydrate the skin, and research suggests it can help treat acne scarsand.

See also:

Collagen for acne

Collagen for stretch marks

When started early enough, collagen supplementation can effectively prevent or reduce the appearance of stretch marks. Systematic intake of collagen products firms the skin and gives it a radiant glow.

Wondering if collagen creams work on stretch marks? Check out what cosmetologist, Katarzyna Srebr, thinks about them:

Collagen creams only have a superficial effect on the skin. They can improve the elasticity of the epidermis and accelerate the healing of micro-damage. They will not remove stretch marks.

Katarzyna SrebrCosmetologist

If you're looking for faster and more effective results, rely on collagen injectionsand.

See also:

Collagen for stretch marks

Collagen for cellulite

Cellulite is a significant problem for almost 90% of women and 10% of men. Collagen supplementation improves skin density, hydrates and firms the skin. This will make cellulite less visible.

When will you see results?

A reduction in the appearance of cellulite will occur after about 6 months of collagen supplementation. Better results will be seen by those who are not overweight.

Ilona Krzak Master of Pharmacy

See also:

Collagen for cellulite

Important

The first skin-related effects of supplementation should be visible and noticeable after about 3 months. Choose a product with the highest possible dose of collagen - at least 5000 mg - and remember to use it regularly. Effects will vary with gender, age and lifestyle.

Collagen for joints

Adequate amounts of collagen (with hyaluronic acid, among others) provide adequate lubrication to your joints. This allows them to function properly, they do not wear out as quickly and you can move freely and without pain.

What exactly does collagen do?

How exactly does collagen work for jointsand?

Rebuilds joint cartilage;
Improves joint flexibility and resilience;
Reduces pain - also in osteoarthritis;
Improves mobility and increases joint range of motion;

Results show that knee pain can be reduced with 10 g (10,000 mg) of collagen supplementation for a minimum of 6 months.

Ilona Krzak Master of Pharmacy

See also:

Bones

Collagen is one of the main components of your bones. It gives them the right structure, density and helps provide hardness. Collagen production declines with age, so the risk of fractures and, over time, even osteoporosis increases - especially in menopausal women and those using glucocorticosteroids.

Collagen supplementation is a good way of helping to improve your bones.

Collagen supplementation can help slow down bone degradation. Some studies have shown that people taking collagen for at least 12 months had up to 7% better bone densityand.

See also:

Type 1 collagen

Hair collagen

Collagen supports hair health on several levelsand:

helps rebuild and strengthen hair structure;
prevents damage;
increases hair density and thickness;
prevents thinning and hair loss;
delays the greying of hair;

Collagen can be applied directly to the skin and hair (e.g. in the form of a mask or conditioner) or you can act from within, i.e. by taking collagen supplements (to drink, in tablets, in liquids).

Your hair may also be weak and damaged as a result of inadequate care - curling irons and straighteners don't help matters. If it's in really poor condition, regenerate and strengthen it with a collagen treatment at your hairdresser. You'll feel the effects after the first visit.

See also:

Collagen for nails

Collagen is an essential protein for nail health. collagen peptides - particularly fish collagen type III - may be particularly important. Proper supplementation promotes proper nail plate growth, which reduces nail fragilityand.

See also:

Best nail conditioners

Collagen for immunity

We write so much about skin, joints, hair or nails, but did you know that collagen indirectly supports immunity too?

Provides you with a number of amino acids, including glutamine, which is responsible for a strong immune system. Collagen also helps stimulate the cells responsible for the immune responseand.

Collagen supports the regeneration of the intestinal and gastric mucosa. This is extremely important for your digestion, but also for your immunity. It is in the gut that more than 70% of immune cells are locatedand. And a healthy gut, means healthy immunity.

Collagen for the heart and circulatory system

With collagen, your blood vessels work as they should - they are flexible and transport blood properly. Collagen deficiency in the long term can result in atherosclerosis, stroke and even heart attack.

One study suggests that taking 16 g (16 000 mg) of collagen daily for six months reduces arterial stiffnessand. Despite the promising results (participants had increased levels of good HDL cholesterol), more research is needed to better understand the role of collagen for heart health.

See also:

Best overall

Natu.Care Collagen Premium 5000 mg, mango & passion fruit

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

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

Pros:

Vitamin C supports the body's collagen production, enhancing its effectiveness.
An effective dose of hyaluronic acid, which additionally supports skin hydration and joint health.
Fish collagen absorbs 50% better. Additionally, the manufacturer specifies the fish species it is sourced from (Atlantic cod).
The composition has been tested by the independent and accredited J.S. Hamilton laboratory.
MSC (Marine Stewardship Council) quality certification, which confirms that the collagen source supports sustainable fishing practices.

Cons:

None.

Additional information

Natu.Care's fish collagen receives praise for its delicious taste. You won't find the fishy aftertaste that often comes through in other collagens. Plus, you have two tasty flavors to choose from: cocoa and mango-passionfruit.

Active ingredients like coenzyme Q10, hyaluronic acid, and natural L-theanine provide anti-inflammatory and antioxidant benefits while slowing down aging processes.

User review

Super, after about 6 weeks of use, the skin on my face became noticeably firmer. Wonderful taste.

Ania ZalewskaNatu.Care customer

Best for joints

Natu.Care Collagen Premium 10000 mg, cherry

5.0

Collagen content: 10,000 mg of hydrolyzed bovine collagen
Additional active ingredients: vitamin C, low molecular weight hyaluronic acid, glucosamine, chondroitin, extract of Indian frankincense resin (boswellia serrata)
Form: powder sachets for drinking
Serving: 1 sachet per day
Lasts for: 30 days

See price

Product description

One of the strongest collagens on the market, providing as much as 10,000 mg per daily serving. This product can effectively support the condition of joints, skin, hair, and nails.

With this supplement, you will support your skeletal and joint system as well as your beauty, helping you visually halt the aging process and feel rejuvenated!

Pros and cons

Pros:

The daily portion of collagen is very large – as much as 10,000 mg.
Proven collagen formula – COLLinstant, whose effectiveness has been confirmed in clinical studies.
Effective dose of hyaluronic acid, which additionally moisturizes the skin and positively affects joint health.
Vitamin C supports the body's natural collagen production.
Glucosamine is a fundamental building block of compounds found in joint cartilage and a component of collagen that gives elasticity to connective tissue in tendons.
Chondroitin is a natural component found in the human body, mainly in cartilage. This large molecule (mucopolysaccharide) has the ability to absorb water, which helps maintain the elasticity and resilience of cartilage.
Frankincense resin extract supports blood circulation and joint mobility and reduces their stiffness. It may help alleviate inflammatory conditions.
The composition has been tested by the independent and accredited J.S. Hamilton laboratory.

Cons:

None.

Additional information

Users praise Natu.Care Collagen Premium for the easy dissolving of the powder.

Refreshing taste

Natu.Care Collagen 3000 mg, various flavours

4.7

Collagen content: 3000 mg collagen hydrolysate fish
Additional active ingredients: vitamin C
Form: powder
Dose: 1.5 scoops per day
Sufficient for: 30 days
Available flavours: orange, raspberry-cranberry, blackcurrant and flavourless variant (without added vitamin C)

See price

Product description

Dietary supplement in a highly bioavailable form of hydrolysed collagen SeaGarden fish®. This formula has high bioavailability– youróbody will use collagen faster and more efficiently where you need it most.

A 3,000 mg serving of collagen benefits your hair, skinóhand and nails, as well as the functioning of your jointsómuscles and bones. The action of collagen is complemented by vitamin C, whichóra supports the natural production of the youth protein in the body and also helps with its absorption. It is also a great anti-ageing antioxidant.

Natu.Care's Collagen 3000 mg is available in three fruit flavours (orange, raspberry-cranberry, blackcurrant) and a flavourless variant. The powder dissolves very well, does not form lumps in the liquid and you can add it to your favourite yoghurt, oatmeal or smoothie.

Pros and cons

Pros:

Fish collagen in the SeaGarden® formula is highly bioavailable, so your body absorbs and utilizes it faster and more effectively.
Regular supplementation positively impacts skin, hair, and nails, and supports the musculoskeletal system.
The composition has been tested by the independent and accredited J.S. Hamilton laboratory.
The product is certified for sustainable fishing practices.
Vitamin C in the formula supports the body’s natural collagen production, enhancing its effects.
The collagen contains no unnecessary additives like artificial colorings or flavors. All ingredients are naturally sourced.
Available in three refreshing, fruity flavors or a flavorless option.

Cons:

None.

Additional information

The collagen powder has excellent solubility.

The collagen is sweetened with steviol glycosides from stevia, which are natural, safe, and suitable for diabetics.

Pure collagen

Natu.Care Collagen 3000 mg, tasteless

4.6

Collagen content: 3000 mg collagen hydrolysate fish
Additional active ingredients: none
.
Form: powder
.
Dose: one scoop per day
.
Sufficient for: 30 days
.

See price

Product description

The dietary supplement contains only pure fish collagen in the formula SeaGarden®. This Norwegian collagen is characterised by its purity and high bioavailability, which means that youróy body will utilise the collagen faster and more effectively.

Regular supplementation fish collagen benefits hair, skinóhand and nails and supports joints, muscles and bones. It improves the appearance of the skinóry and slows down its ageing, giving it a healthy glow.

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Pros and cons

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Additional information

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Aura Herbals Colladrop Forte

4.5

Collagen content: 10,000 mg sea collagen
Additional active ingredients: vitamin C and coenzyme Q10
Form: sachets of powder
Dosage: one sachet per day
Sufficient for: 30 days

See price

Product description

A dietary supplement containing fish collagen for drinking in a high dose of 10,000 mg hydrolysate. It also offers you additional health and beauty benefits thanks to its coenzyme Q10 and vitamin C content. Supplementation with collagen can improve the appearance of your skinóskin, hairónails and improve the function of your jointsómuscles and bones.

Pros and cons

Additional information

Sundose° For Skin Anti-Aging°

4.8

Collagen content: 5000 mg of collagen hydrolysate
.
Additional active ingredients: hyaluronic acid and vitamin C
.
Form:sachets of powder to be dissolved in lukewarm water
.
Dosage: one sachet per day
.
Sufficient for: 30 days
.

See price

Product description

Simple composition without unnecessary additivesós. High-quality fish collagen with vitamin C and hyaluronic acid. The active ingredients are designed to support the health and appearance of your skinóskin, hairóand nails.

Pros and cons

Additional information

User review

ALLDEYNN Collarose Fish

4.7

Collagen content: 5000 mg hydrolysate fish collagen VERISOL F®
Additional active ingredients: vitamin C, hyaluronic acid, biotin
Form: powder to dissolve in water
Dose: one scoop (6 g) of powder daily
Sufficient for: 50 days

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Product description

Atlantic cod collagen VERISOL F® contained in the formula are easily absorbed collagen peptides of fish origin. Regular supplementation can firm your skinóhand and slow down the ageing process. Your nails will become stronger and stop breaking. The addition of biotin will improve the condition of your hairów. The collagen portion is high enough to also have a good effect on your joints, muscles and bones.

Pros and cons

Additional information

Expert and user opinion

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

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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.

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.

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.

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

Aura Herbals Colladrop Glow

4.4

Collagen content: 5000 mg collagen hydrolysate
Additional active ingredients: biotin, zinc, coenzyme Q10, hyaluronic acid, selenium, vitamin B6, vitamin C, vitamin E and others
Form: sachets of powder to be dissolved in lukewarm water
Dose: one sachet per day
Sufficient for: 30 days

See price

Product description

Fish collagen with hyaluronic acid and numerous – vitamins and minerals that support beauty and proper functioning of the body. The formula can positively influence the appearance of skinóry, hairów, nails, as well as jointsów.

Pros and cons

Additional information

User review

Aura Herbals, Hair, Skin, Nails - NatiCol fish collagen

4.5

Collagen content: 800 mg Naticol marine collagen
Additional active ingredients: grape seed extract, hyaluronic acid, vitamin C, vitamin E, zinc, selenium, biotin
Form: capsules
Dose: 1 or 2 capsules daily
Sufficient for: 30/60 days

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Product description

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

Pros and cons

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

Additional information

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

Convenient form

Solgar Hyaluronic Acid Collagen Complex

4.5

Collagen content: 720 mg hydrolysed type II collagen
Additional active ingredients: vitamin C, hyaluronic acid, chondroitin sulfate
Form: capsules
Dose: one capsule per day
Sufficient for: 30 days

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Product description

The product is based on the patented BioCell Collagen II® complex, whose mainóingredient is collagen hydrolysate extracted from chicken sternum cartilage. The supplement improves skin firmness, elasticity and hydrationóry. It has a beneficial effect on the scalp and improves the condition of hairós and nail plate.

The supplement will also have a positive effect on the joints and musculoskeletal system.

Pros and cons

The supplement will also have a positive effect on the joints and musculoskeletal system.

Additional information

The supplement will also have a positive effect on the joints and musculoskeletal system.

COLLIBRE Beauty Drink

4.2

Collagen content: 10,000 mg hydrolyzed collagen beef collagen
Additional active ingredients: vitamin A, vitamin C, vitamin E, silicon
Form: shots
Dose: 1 shot per day (140 ml)
Sufficient for: 30 days

See price

Product description

The dietary supplement from COLLIBRE contains Swiss collagen hydrolysate in a high daily dose of 10,000 mg. In addition, the formula provides vitamins and silicon thatósupport the health of hairóskinóand nails.

Pros and cons

Additional information

User review

ALLDEYNN Collagen Collarose caps

4.3

Collagen content: 2640 mg of hydrolysate beef collagen VERISOL B®
Additional active ingredients: vitamin C, hyaluronic acid, biotin
Form: capsules
Dose: 6 capsules daily
Sufficient for: 30 days

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Product description

Beef collagen has a positive effect on the condition and appearance of the skinóry. It reduces fine lines and wrinkles and prevents the formation of new ones. It moisturises and firms the skinóhand, giving it a radiant appearance. It also supports a strong nail plate and beautiful hairów.

Pros and cons

Additional information

Expert opinion

Yango Collagen Premium 10000 mg

4.2

Collagen content: 10,000 mg hydrolyzed collagen bovine type I and III
Additional active ingredients: vitamin C, vitamin B6, vitamin B12, biotin, pantothenic acid, copper, hyaluronic acid, silicon
Form: liquid
Dose: 25 ml
Sufficient for: 20 days

See price

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

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

Additional information

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

User review

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

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Where is collagen used?

The properties of collagen are used in many ways to support your health, beauty and well-being. Depending on the type, form, origin or form, collagen has its uses in several areas:

cosmetology - creams, body gels, face masks, body lotions, hair and nail conditioners;
medicine - support for wound healing, treatment of skin, bone and joint diseases;
aesthetic medicine - collagen injections, microneedling, laser treatments;
nutritional supplements - you can take them in any form (capsules, tablets, liquids, powder to dissolve).

Recommended collagen supplements

Since you already know how much collagen can do for your health and wellbeing, check out the best products to use.

Choice criteria

We have selected our suggestions based on the following criteria:

Collagen content. Supplementation with between 2.5 and 15 grams of hydrolysed collagen has the best results, according to research.
Pure composition. You won't find preservatives or unnecessary fillers in the best collagen supplements.
Additional active ingredients. Vitamins and minerals that promote collagen synthesis. That's why you'll find products with vitamin C, among others, which accelerates the absorption and stimulates the body's production of collagen.
Testing. Every supplement should be tested in an independent, accredited laboratory.
Origin of collagen. Not everyone reports how and where they source their collagen. Even fewer are concerned about the environment and animal welfare.
Taste. To the unpleasant aftertaste we say emphatically: meh! Here you will see the full criteria.

Which collagen to choose? What to look out for before buying?

Facing a serious choice of your collagen supplement, take a look at these aspects:

Collagen content: research suggests that a dose of 2,500-15,000 mg is safe for long-term use. The optimal daily requirement is around 4,000-5,000 mg. Collagen is difficult to overdose on and it is definitely better to take 10 000 mg than just 200 or 400 mg. The largest portions of collagen are collagen powder (in sachets) and for drinking, also in liquid.
Purpose of supplementation and type of collagen: collagen type I and III have more effect on hair, skin and nails, and collagen type 2 on joints.
Origin: decide whether you prefer fish collagen (sea collagen), beef, pork or maybe poultry.
Form: you can choose primarily from powdered collagen, drinkable collagen, collagen in tablets or collagen in capsules and collagen in liquid.
Position: it matters whether you are taking natural collagen, collagen hydrolysate, or perhaps freeze-dried collagen; whether it is powdered animal cartilage or, however, biologically active peptides.
Other active ingredients: supplements with collagen should contain vitamin C (supports natural collagen synthesis). In addition, look for ingredients such as hyaluronic acid, coenzyme Q10, field horsetail extract, silica, D-biotin, zinc, copper, vitamin A, manganese and omega-3 acids or MSM.

When choosing collagen, pay attention to whether it is hydrolysate or native collagen. When you're faced with this dilemma, remember that it's best to choose hydrolysate - due to its particle size it shows much better bioavailability.

Hydrolysed collagen in the form of collagen peptides is only 3-6 kDa, while natural collagen (native) is as much as 285-300 kDa.

Ilona Krzak Master of Pharmacy

Fish collagen hydrolysates are best absorbed because they are closest to human collagen in terms of structure. This makes the risk of an allergic reaction very low.

It is worthwhile for the supplement to additionally contain vitamin C, hyaluronic acid and glucosamine, which support the absorption of collagen and nullify the effects of free radicals.

Natalia Stępacosmetologist

. .

See also:

Summary

Collagen is an essential protein in your body.
Collagen is an essential protein in your body.
Contains as much as 30% of all proteins in the body.
There are 28 types of collagen, the most important of which are types I, II, III and X.
Collagen is an important building block of the skin, bones, muscles, ligaments, joints, tendons or connective and cartilage tissue.
Collagen also supports the condition of the hair and nails, as well as the heart and immune system.
It is used in medicine, cosmetology, aesthetic medicine and dietary supplements.
Collagen firms and hydrates the skin, reduces the appearance of cellulite and stretch marks, and smooths wrinkles.
The best results for joint health come from collagen injections.
Our body produces collagen on its own, but as we age, this ability diminishes, so you need to provide it in your diet and supplements.

FAQ

How much collagen to take per day?

Research says a collagen dose of 2.5 to 15 grams per day is effective.

The dose of collagen depends on the goal you want to achieve with supplementation.

If you want to improve the appearance of your skin or hair, a dose of 2.5 to 5 grams per day is suggested. For joint health, a dose of 10 to 15 grams per day is recommended.

For joint health, a dose of 10 to 15 grams per day is recommended.

Follow the recommendations of the manufacturer and your doctor, dietician or pharmacist.

See also:

Are there any contraindications to the use of collagen?

The most important contraindications to collagen use are mainly allergies and hypersensitivities, kidney disease, problems with the liver and digestive system, interactions with certain medications and autoimmune disorders.

See more: Contraindications to the use of collagen

What destroys collagen in the body

Collagen in the body is destroyed primarily by age. In addition, it is negatively affected by oxidative stress, vitamin and mineral deficiencies, smoking, lack of physical activity, too much sugar in the diet and sunlight.

Is it worth drinking collagen?

Collagen is a valuable protein that affects your health and beauty. Drinking collagen is one of the most convenient forms of taking collagen - especially if you don't like taking pills. It also tends to have higher doses of active ingredients than those in tablets or capsules.

What is collagen in?

The best sources of collagen in the diet are mainly:

beef or pork bone broth,
cicken feet,
sardines,
gelatin,
seafood,
meat and cartilage,
meat jellies,

When to drink collagen - morning or evening?

If you're wondering what time of day to take collagen, there are no scientific studies or indications as to when to drink collagen. Simply put: drink collagen when you want to. Just do it regularly - the first effects of supplementation will come after about 3 months. During the night, intensive regenerative processes take place, including collagen synthesis. "During this time, the amount of collagen produced is even about 20% higher than during the day," admits Ilona Krzak.

What are the symptoms of excess collagen in the body?

Developing an excess of collagen is very difficult. Possible symptoms can mainly include digestive problems (diarrhoea, flatulence) and thickening of the skin.

To get rid of them, reducing the dose or discontinuing supplementation is most often sufficient. If even then they persist - see your doctor.

To get rid of them, it is usually sufficient to reduce the dose or stop the supplement.

At what age to start using collagen?

There is no clear indication of exactly when to start collagen supplementation. Our body's natural ability to produce collagen declines from the age of 20-25. The earlier you start taking collagen, the better and more visible the results can be.

Does collagen have an effect on sugar levels?

The multifaceted effects of collagen and maintaining the overall health of the body, may indirectly affect blood sugar levels. Collagen is a source of amino acids - including arginine and glutamine - important for the pancreas, which regulates sugar levels through insulin.

What's better for joints - hyaluronic acid or collagen?

Both hyaluronic acid and collagen are important components of connective tissue and can be beneficial for joint health. Both ingredients help maintain joint flexibility, strength and resilience.

Hyaluronic acid is a component of joint fluid and collagen is a component of connective tissue and they act on joints in slightly different ways. Their use depends on individual needs. In some cases, a doctor may recommend using both ingredients at the same time for best results.

Sources

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