Collagen supplements are one of the most hyped ingredients in the health and beauty industry, but are they really worth the hype?
In this comprehensive guide to collagen supplements, we unravel the science behind collagen - from its various types, benefits, and tips on choosing the right supplement for you.
What is Collagen?
Collagen stands as the most abundant protein in the human body, constituting roughly one-third of the total protein content. Often referred to as the “glue” that holds our bodies together, collagen plays a pivotal role in providing structural support to skin, tendons, cartilage, bones, hair, nails, and even the gut. It acts as a fundamental building block that holds various tissues together, ensuring strength and elasticity.
Types of Collagen
With 28 different types found in the body, collagen comes in various forms. However, the primary types include:
Type I: Found in skin, bones, cartilage, tendons, and connective tissues.
Type II: Found in cartilage, joints, ears, and nose.
Type III: Found in muscles, organs, arteries, and some connective tissues.
Type I collagen is often recommended because it is the most abundant and versatile form. The skin benefits associated with collagen supplements, such as improved elasticity and hydration, are largely attributed to type I collagen.
Natural Collagen Production
Our bodies have a natural ability to produce collagen, relying on essential amino acids and specific vitamins and minerals such as vitamin C, zinc, and copper. This synthesis process ensures the creation of collagen proteins where and when they are needed. Unfortunately, as we age, collagen production decreases, leading to visible signs like wrinkles, joint discomfort, and brittle hair and nails.
Causes of Collagen Loss
While collagen loss is a natural part of aging, lifestyle factors also play a crucial role. Some external factors of collagen loss include:
UV Radiation: Exposure to ultraviolet (UV) radiation from the sun is a major factor in collagen degradation. UV rays can break down collagen fibers and accelerate the aging of the skin.
Smoking: Smoking has been linked to a decrease in collagen production. It can also damage existing collagen and contribute to premature aging of the skin.
Poor Diet: A diet lacking in essential nutrients, especially those required for collagen synthesis, can contribute to collagen loss. These nutrients include vitamin C, proline, glycine, and copper.
Lack of Sleep: Inadequate sleep can contribute to the breakdown of collagen and affect skin health. During deep sleep, the body produces growth hormone, which is essential for collagen synthesis.
Excessive Sugar Consumption: High sugar intake can lead to a process called glycation, where sugar molecules bind to collagen fibers, making them less flexible and more prone to damage.
Types of Collagen Supplements
Collagen supplements come in various forms, each with its benefits & limitations. Here are three common types:
Capsules: These are convenient for those who prefer a straightforward, no-fuss method of supplementation. Simply swallow the capsule with water, and you're done! Capsules are a discreet option and fit seamlessly into established supplement routines.
Powder: Collagen powder can be easily mixed into both hot and cold liquids, making it adaptable for different preferences. Many collagen powders are tasteless and odorless, so you can add them to different foods and drinks without noticing them.
Liquid (the most effective): Liquid collagen is considered by many to be the most effective form of collagen supplementation. Liquid collagen is pre-dissolved, meaning the collagen molecules are already broken down into smaller, more readily absorbed particles. This allows for quicker and more efficient absorption by the body.
Benefits of Collagen Supplements
Collagen is used for its wide-ranging benefits, from reducing wrinkles, enhancing joint health, aiding weight loss, and even contributing to gut healing. But are these purported benefits actually true? Let's take a closer look at what scientific research actually says about these claims.
✔️ Skin:
Scientific studies have explored collagen's impact on skin health, and the results are promising. Collagen supplementation has been associated with improvements in skin elasticity, hydration, and a reduction in visible signs of aging. Research indicates that collagen can contribute to maintaining a youthful appearance by keeping the skin firm and well-hydrated, potentially reducing the appearance of wrinkles and promoting overall skin health (1, 2, 3, 4).
✔️ Hair and Nails:
As collagen production naturally slows with age, hair and nails can become brittle and weak. Collagen supplementation has shown positive effects on hair and nail health by providing hydration support. This can lead to faster growth and increased strength, contributing to healthier and more vibrant hair and nails (5).
✔️ Bone and Joint Health:
Collagen has been studied for its potential benefits in reducing inflammation (6), making it particularly relevant for individuals with conditions like Rheumatoid Arthritis and Osteoporosis (7, 8, 9). Additionally, collagen may help prevent the breakdown of joints, especially in those with osteoarthritis. Athletes given collagen supplements have reported experiencing less joint pain than those who did not receive the supplement, suggesting a potential role in supporting joint health and recovery (10).
✔️ Gut Lining:
Research indicates that individuals with inflammatory bowel diseases may have less collagen in the lining of their intestines (11, 12, 13). Given that collagen is rich in glycine, a crucial amino acid, it can contribute to repairing leaky gut—a condition where the intestinal lining becomes damaged, allowing undigested particles to enter the bloodstream (14). Collagen's ability to restore the lining of the stomach and intestines may also improve nutrient absorption and overall gut health (15).
✔️ Muscle Gain & Satiety
When combined with strength training, collagen supplementation provides necessary amino acids for muscle growth and recovery (16). And because collagen is a protein, it may increase satiety, otherwise known as feeling of fullness. If you feel full, you'll naturally tend to eat less which can aid weight loss (17).
How to Choose The Best Collagen Supplements
Selecting the right collagen supplement is crucial to ensure efficacy and safety. With various options available on the market, consider the following factors when making your choice:
✔️ Wild-Caught Marine Collagen
Opt for collagen sourced from reputable and transparent origins. There are two common sources of collagen:
Bovine Collagen: Derived from cows, it is a prevalent source found in many supplements.
Marine Collagen: Extracted from fish, often considered the better choice as it is more easily absorbed.
✔️ Hydrolyzed Collagen Peptides
✔️ Antioxidant Support
✔️ Manufacturing Standards
✔️ Brand Transparency
Smart Shopping Tips |
✔️ Prioritize Quality Over Price: Invest in a high-quality, safe collagen supplement that adheres to clinical recommendations. Sometimes a slightly higher cost guarantees a superior product that actually works. ✔️ Money-Back Guarantee: Choose a supplement with a 100% money-back guarantee. Look for brands that offer at least a 30-day money back guarantee – it's a sign that they truly believe in what they're selling! |
Top 5 Collagen Supplements in Singapore
We here at Superfood Reviews have done the research to find out what the best options for collagen supplements in the market are. We have graded each choice through a stringent grading based on the following criteria:
Our evaluation criteria:
1. The Purest Co Collagen Glow Berries
What we love:
✅ Potent dose (5500mg) of premium grade collagen from Japan
✅ Utilises marine collagen, which has been proven to be absorbed 1.5 times more effectively than other collagen types
✅ Hydrolised collagen peptides in liquid form for easier absorption
✅ Contains Vitamin C and Bilberry Extract that support collagen production from within
Promising review: "Best Collagen 👍 I’m 66 this year. Same, tried many beauty products from facials, to ******. Nothing seems to work till I tried your collagen berries. Just to my 4 sachets, I can see my face seems brighter n I feel energetic too😍 hope I can continue to buy if the price is cheaper 😅" -Sue.L2. Meiji Amino Collagen Powder
What we love:
✅ 5000 mg low-molecular marine collagen
✅ Value-for-money
✅ Features ceramides, hyaluronic acid and vitamin C for skin & joints benefits
Promising review: "Great deal during sale. I buy this a lot for my elderly family member's consumption. It makes their skin more supple. :)" —S**3. Crystal Collagen by Itoh Hanako
What we love:
✅ 5300 mg of marine collagen peptides per serve
✅ Value-for-money
✅ Contains skin-loving ingredients like hyaluronic acid, pomegranate flower extract
Promising review: “I have been drinking this for 2 years now. Its reasonably price with very good amount of collagen and other vitamins and supplements. I can visibly see the results the after 3 bottles.” —W**4. Tsubaki Ageless Drink by AFC
What we love:
✅ 5300 mg of marine collagen
✅ Contains hyaluronic acid and vitamins B & C
✅ Low molecular weight collagen peptides
Promising review: “Effective for the price you paid for.. one of the best.” —a**5. Collagen Beauty 7000+ by DHC
What we love:
✅ 7000 mg marine collagen peptides per serve
✅ Contains Vitamin C
Promising review: "Great collagen drink, concentrated & great taste for a beauty drink." —N**Best Product Overall:
Collagen Glow Berries
30 Sachets
Clinically proven to: Firm, Lift, & Moisturize skin
Collagen peptide: 5,500mg premium grade Japan Nitta-Wellnex™
Infused with: 250mg Vitamin C & 100mg Bilberry extract
Lightly sweetened with: Real fruit juice
Risk-free money back guarantee
Sustainably-harvested from: Tilapia fishes
Disclaimer: The information provided in this article is for educational and informational purposes only. The content is based on research and the author's opinion and is not intended as professional advice.
