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With insight our Senior Nutritionist, we’re unpacking all things collagen, from the varying types to their potential benefits
Summary
1What is collagen?
“Essentially, you're going to find it in any part of the human body that needs to be strong, but also has that kind of elasticity,” explains Alex...
2What are the different types of collagen?
There are actually 28 different types. But there are three that we tend to hear about most...
3Different sources of collagen
Collagen can come from several sources. Each source holds different properties and is found in different...
From skin health to joint stiffness, collagen has attracted plenty of attention in recent years. But does it deserve the hype? And should we care about all different types and sources out there?
To solve the many questions you may have about collagen, we reached out to our in-house nutritionist Alex Thompson for his takes on the how's, what's and whys of collagen.
Kicking off our ultimate guide, we started with the obvious question: how exactly are we supposed to take it? “Both tablets and topical creams can be used alongside each other, but oral supplementation is most effective,” explains Alex.
As different forms of collagen support your body in different ways, we’re here to take you through each collagen type, source and even potential side effects.
Collagen FAQs
What is collagen?
The most abundant protein in the body, collagen is the main component of our bone, skin, muscle and ligament structure.1 Good amounts of collagen in the skin are also essential for skin elasticity and plumpness.2,3
“Essentially, you're going to find it in any part of the human body that needs to be strong, but also has that kind of elasticity,” explains Alex. So now you know.
What does collagen do?
Collagen is what adds structure and strength to our skin, organs, bones, tendons and ligaments. Containing the three amino acids glycine, proline and hydroxyproline, collagen plays such an important role in the body, reportedly making up 75% of the skin’s support structure.4
What are the main benefits of collagen?
“When you're looking at the benefits of collagen it's all about providing the body with the two key amino acids, glycine and proline, as you don't really get great levels of those within a lot of other protein types,” says Alex.
In terms of who would benefit from taking collagen, Alex says there’s no single answer. “It’s very varied in terms of who would potentially benefit from collagen because of the very broad acting effects it has,” he explains. There are some specific collagen benefits when it comes to skin, however.
How is collagen formed?
The body makes its own collagen, in a process known as collagen synthesis. To do this, the body needs a variety of amino acids, mainly glycine, proline and hydroxyproline.5
We get these amino acids from protein in the food we eat. When we eat protein, that protein is broken up into amino acids during digestion. These amino acids then bind together to create collagen.
What happens to collagen as we age?
Collagen makes up approximately 75% of human skin.4 However, the body’s ability to synthesise collagen declines gradually as we get older. This means that the older we get, the more our collagen levels (and quality) start to drop.
What’s more, free radicals, such as the sun’s UV rays, pollution and smoking, can speed up the rate at which our collagen levels deplete.5,6
Seeing as many people would like to retain smooth, dewy skin for as long as possible, it’s easy to see why collagen has such an appeal.
Which foods are sources of collagen?
Although foods don’t contain collagen in a form that we can directly absorb, there are still several foods you can eat to boost your body’s natural collagen.
Vitamin C is also used by the body in the process of creating collagen. So, make sure you pair your protein-rich foods with foods high in vitamin C such as broccoli, leafy vegetables, peppers, chillies, tomato, sweet potatoes and oranges.7
Check out 10 collagen-friendly foods and drinks for more.
The different types of collagen
We tend to think about collagen as a single entity. However, there are actually 28 different types.1
But there are three main types of collagen that we tend to hear about most:
- type I is the most common type of collagen – found in skin, bone, teeth, tendons, ligaments and organs8
- type II is mainly found in cartilage8
- type III is present in the skin, muscle, and blood vessels8
You’ve probably heard of type I collagen when it comes to skin, hair and nail health (your ‘classic’ collagen, basically!). It's found in the body but starts to decline in our twenties.9
Due to its prevalence in connective tissue, its decline may result in less firm skin, brittle nails, thinning hair and fine lines and wrinkles. The fact that it's such a huge part of the tendons, organs and bones makes it essential in remaining active as you age.9
Any collagen peptides are primarily composed of type I collagen.
Collagen type II takes the form of more loosely packed fibres, which tend to be found in elastic cartilage.10 This cushions your joints, supporting movement and function.11
It gives cartilage its strength and elasticity, which is vital when it comes to allowing tissue to bear mechanical stress and shock absorption.11
Therefore, adding type II to your diet may help to deal with the wear and tear that we all put our joints through.11
Collagen type III supports the structure of the muscles, organs and arteries within the body.12 It’s the second most abundant collagen type and is generally found in reticular fibres such as the bone marrow.12
Different sources of collagen
Collagen can come from several sources. Each source holds different properties and is found in different parts of the body.1
Marine collagen is extracted from the bones, skin, and scales of fish. This is thought to be the most effective collagen for skin and bone support.13
Bovine collagen comes from cows and may help with joint health, but studies are still ongoing.
Hydrolysed collagen refers to collagen that has been broken down into smaller molecules to make it more easily absorbed into the bloodstream.14
While not technically classed as a type of collagen, both lycopene and ceramide have to be considered when it comes to collagen supplementation too – as they may be able to boost the effects. More on that later.
What is marine collagen?
Marine collagen is a type of collagen protein sourced from fish and other sea life. It’s a growing market, with public demand increasing following a series of favourable studies into its effectiveness.13
Marine collagen is classified as being a type I collagen, renowned for its high collagen content which is absorbed well by the body – getting to work quicker than bovine.15
It’s also most suitable for promoting healthy skin and bones, and early research in mice suggests it may be on of the best collagen for anti-ageing.16
What is bovine collagen?
Another form of collagen supplements is bovine collagen, which comes from cows, buffalo and bison. Collagen from bovine and porcine sources is type II collagen – which is found in the cartilage.
When researched, bovine collagen was found to increase collagen type I and
III, found in the skin. This suggests that bovine collagen could be particularly useful for combatting wrinkles, promoting elasticity, and increasing the level of moisture in the skin. Further research is needed to determine dosage, quality and more, but early studies are encouraging.18
Bovine collagen may also provide similar effects on the skin as marine collagen. One study found bovine collagen supplements to significantly improve the skin elasticity, collagen content, collagen fibres, and antioxidant activity.18
What is vegan collagen?
When we asked Alex about vegan collagen, he explained: “vegan collagen products contain a variety of individual reform amino acids, either produced synthetically or from a plant source that makes them vegan and vegetarian suitable.”
“So, within those blends you’re certainly going to see glycine and proline alongside some other more minor amino acids that work to stimulate collagen synthesis within those different tissues. And then again, you tend to get vitamin C and antioxidants that protect the collagen from damage.”
He explained that vegan collagen at this stage is very much theoretical. “It has got a sound theory behind it, but I'm not aware of any research that's going to compare to more traditional marine or bovine sources.”
What is hydrolysed collagen?
Hydrolysed collagen, known as collagen peptides, is collagen that has been extracted from its original source and broken down into smaller molecules to make it easier for us to absorb into our bodies.20
Some small studies have shown that collagen peptides improve skin properties such as elasticity and the ability to retain moisture.21
Once hydrolysed, collagen also takes on antioxidant properties. This means it might be able to fight free radicals and help prevent cellular damage in the body.20
Hydrolysed collagen is available as collagen pills, powders and drinks.
I’ve heard about lycopene and ceramide in relation to collagen – what are they?
You may sometimes see collagen supplements that contain lycopene or ceramide. These are other ingredients that are believed to be beneficial for the skin – though the evidence isn’t always conclusive.
What we do know is that lycopene is an antioxidant found to potentially support the skin in the sun, as well as in relation to inflammation and disease.21 You can find lycopene in most red fruits and veg,22 think tomatoes, red pepper, pink grapefruit and watermelon – a tasty excuse for supporting your skin.
We currently don’t know if our skin absorbs lycopene in the same way it does collagen, so it’s difficult to say if the two can work together. It could be beneficial in reducing oxidative stress markers if you’re of menopausal age though.23
Ceramides, meanwhile, are fatty acids that make up 50% of the fats that reside in the outer layer of our skin – aka the bit that prevents water loss. According to a small study looking at different creams and formulations, it was found that ceramide-containing creams helped protect against UV radiation.24 You can find this ingredient in some skincare products, so it can be applied topically. However, further research in larger populations are needed.
So, while evidence is currently patchy, it might be worth looking at these ingredients to combine with collagen for healthy skin. Don’t forget to also wear effective sun cream if you’re going out in the sun.
Dosage and side effects of collagen
As there are different types of collagen, dosage recommendations vary from product to product, so always read the product label and don't take more than the acceptable dose.
Luckily, collagen is generally considered safe thanks to its biocompatibility. Essentially, as it exists in our bodies naturally, it’s very well-tolerated and no major side effects have been reported.
Some people have reported minor gastrointestinal discomfort, such as mild diarrhoea, a feeling of heaviness in the stomach or rashes while taking collagen.25
If you're allergic to shellfish or have another type of marine allergy, avoid taking marine collagen supplements. Always speak to your GP first before taking any type of supplement to make sure it’s safe for you to do so.
The final say
Whether you want to support your skin, aid your joints or simply keep your collagen levels topped up, there are plenty of collagen types to choose from.
While this input from our nutritionist can help, it’s best to do your research first to see which collagen source suits you best. You can also experiment with different ways to boost your collagen intake.
While collagen supplements may be able to offer a lot of benefits according to emerging research, it’s important to speak to your GP before trying them to ensure they’re the right choice for you.
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2. Varani J, Dame MK, Rittie L, Fligiel SEG, Kang S, Fisher GJ, et al. Decreased Collagen Production in Chronologically Aged Skin. The American Journal of Pathology [Internet]. 2006 Jun 1;168(6):1861–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1606623/
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The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
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