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 Australia
We here at Superfood Reviews have done the research to find out what the best option for collagen supplements in the market. We have graded each choice through a stringent grading based on the following criteria:
Our evaluation criteria:
1. The Purest Co Collagen Glow Berries
Key differentiators: Superior ingredients, large amount of collagen
Pros:
Hydrolyzed collagen peptides from Japan
Contains complementary ingredients
Made in an FDA-approved facility
The Purest Co’s Collagen Glow Berries contains a potent dose (5500mg) of marine collagen sourced from Japan in each sachet, and follows it up with supporting ingredients like vitamin C (250mg), bilberry extract, and mixed berries concentrate juice.
Collagen Glow Berries uses a patented technology to extract their collagen peptides, ensuring faster and more effective absorption of collagen into the body.
With its mixed berries concentrate juice, the taste is a hit amongst consumers and feedback is that it is just right in terms of sweetness. Not only does this make for a delicious supplement, but the Vitamin C in these berries provide added antioxidant support and improve your body’s rate of absorption.
2. Pure Collagen Powder by Dose & Co.
Key differentiators: Popular, well-known Australian brand
Pros:
10 grams of type 1-3 collagen per serving
Popular brand in Australia
Dairy and gluten free
No sugars and sweeteners
Keto-friendly
Good reviews
Pure Collagen Powder by Dose and Co is a well-known collagen brand in Australia. This type of collagen is soluble and can be incorporated into your diet, whether to hot or cold liquids including coffee, tea, hot chocolate, and smoothies, and can also be added to your morning oats and baking.
The supplement from Dose and Co is free from dairy, gluten, sweeteners, sugars, and GMO. Each serving comes with 10g of type 1-3 collagen and is also keto-friendly. However, Dose and Co does not use branded collagen, and is not clinically tested or has research backing it. There is no information whether their collagen is hydrolyzed, which may affect the efficacy if it is not.
In addition to that, consumption can also be quite inconvenient as it needs to be mixed with cold or hot drinks and the taste may not be exactly pleasant.
3. Marine Collagen Powder by Vida Glow
Key differentiators: Greatly reduces wrinkles
Pros:
Marine collagen peptides
Heat stable
Sustainably sourced
No unnecessary ingredients or additives
Widely available online
Positive feedback from readers
Vida Glow's marine collagen powder is a premium brand of powdered collagen supplement. This is a good option with a good amount of collagen per 2 servings, and can be a go-to daily collagen supplement. As its powder is tasteless and just comprises marine collagen, it can easily be mixed into your everyday beverages, making regular use quite practical. However, liquid supplements are thought to be a preferable format since research has shown that liquids often have a greater absorption rate than powders.
4. Collagen Peptides by Vital Proteins
Key differentiators: Widely available online
Pros:
20g of Collagen per serving
Popular brand
No sugars and artificial flavorings
Widely available online
Contains Vitamin C & Hyaluronic Acid
Collagen Peptides by Vital Proteins is a high-quality powdered collagen supplement and is one of the more well-known brands in the market.
This type of collagen is soluble in hot or cold liquids, making it easy to mix in beverages like water, smoothies, and some even to their morning coffee.
The supplement from Vital Proteins contains grass-fed, pasture-raised bovine collagen that helps support healthy hair, skin, bones and joints. A scooper is included to measure 2 scoops of powder per serving - which contains 20g of Collagen Powder. The collagen powder is flavorless and free of gluten, dairy, and cholesterol.
It is also stated to contain high levels of Vitamin C and Hyaluronic Acid. However, some reviews have shown that the inclusions of these two are inconsistent.
This soluble collagen supplement is a good option that offers a good amount of collagen if you want your daily collagen intake to be mixed into your daily drinks or food.
5. Deep Collagen by The Beauty Chef
Key differentiator: Sustainable collagen supplement
Pros:
Contains certified sustainable marine collagen peptides
Delicious taste
Deep Collagen is one of the more popular brands in the market. According to the website, it is recommended to be mixed into "150mL of water, your favourite drink or a smoothie" and that it has to be consumed immediately. Additionally, this fine collagen powder hydrolysed marine collagen that is sourced from wild-caught, deep-sea North Atlantic cod, exclusively and sustainably sourced in accordance with stringent Marine Stewardship Council (MSC) standards.
However, they don't specifically say how much collagen one serving takes, and they recommend taking it at least 3 times per day. This collagen supplement is also not recommended for pregnant women and those who are under 15.
Buying The Best Collagen Supplement in Australia
Our body’s collagen production naturally decreases over time, so it’s ideal to take collagen supplements that prevent a lack of this substance that keeps our skin, nails, hair, joints, and bones in their top shape.
It’s important to check the nutritional values of the drinks and powders you’re considering to buy and compare their health standards and especially collagen contents for optimum collagen absorption and to reap the benefits that come with it.
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
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