Collagen 101: Types, Dosage, Bioavailability and why it all matters
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If you’ve ever felt overwhelmed by the different types of collagen supplements out there, you’re not alone. Many women, myself included, have faced the confusing claims of products promising to be the "best" (how can they all be the best, right?). Before diving into the world of collagen supplements, let's break down what collagen actually is, the different types, and how it supports our bodies—particularly for skin health.
What is collagen?
Collagen is a protein molecule made up of amino acids. It’s the most abundant protein in the body, acting as a scaffold that provides structure and strength to the skin, muscles, bones, tendons, and ligaments. Think of it as the ‘glue’ that holds everything together. As we age, our natural collagen production decreases, which can lead to wrinkles, sagging skin, joint discomfort, and other signs of ageing. That’s why many people turn to collagen supplements to replenish what's lost.
How your body processes collagen?
When you consume collagen, whether through food or supplements, your body breaks it down into amino acids in the stomach. These amino acids are then absorbed and used to support collagen production throughout the body. However, the collagen you consume isn’t automatically delivered straight to your skin or joints; your body prioritises its use wherever it’s needed most, such as for skin, tendons, or bones. This is why the type of collagen you take matters.
1. Types of Collagen: What You Need to Know
There are over 20 types of collagen in the body, but five are especially relevant for skin and overall health. Here's a breakdown of the main types commonly found in supplements:
1. Type I Collagen
- Source: Primarily found in marine (fish) collagen.
- Benefits: Type I is the most abundant collagen in the body, especially concentrated in the skin. It improves skin elasticity, hydration, and reduces wrinkles.
- Best For: Skin health and anti-ageing. Marine collagen, rich in Type I, is ideal for anyone looking to enhance their complexion and maintain youthful skin.
2. Type II Collagen
- Source: Found in chicken or bovine cartilage.
- Benefits: Type II supports joint health, being the main type of collagen in cartilage. It’s beneficial for reducing joint pain and improving mobility.
- Best For: Joint support, especially for people with arthritis or athletes needing recovery from physical wear and tear.
3. Type III Collagen
- Source: Often found in bovine (cow) collagen.
- Benefits: Type III supports the structure of muscles, organs, and arteries. It works alongside Type I to maintain skin firmness and elasticity.
- Best For: A dual approach to skin health and muscle repair. Bovine collagen supplements, which often contain both Type I and III, are good for skin, muscle recovery, and overall body support.
4. Type IV Collagen
- Source: Found in the skin’s basement membrane layers.
- Benefits: Type IV is essential for forming the structure of skin cells and supports wound healing.
- Best For: Maintaining the structure of the skin’s deeper layers and supporting skin repair.
5. Type V Collagen
- Source: Found in eggshell membranes.
- Benefits: Type V is crucial for forming cell membranes and the tissue that makes up hair and nails.
- Best For: Supporting hair and nail strength, as well as improving overall skin health.
Collagen for Skin: Why Types I and III Matter
When it comes to skin health, Type I and Type III collagen are the most important. They play a key role in keeping the skin firm, smooth, and hydrated. Marine collagen, which is rich in Type I, is often praised as the best for skincare due to its higher bioavailability—meaning it’s absorbed more easily by the body.
2. Dosage: How Much Collagen Do You Really Need?
One common mistake is consuming too little collagen to see noticeable effects. To truly improve skin elasticity, hydration, and reduce wrinkles, aim for 8,000-10,000mg of collagen per day. Many products on the market only offer 2,000-3,000mg per serving, which might not be enough to see significant improvement.
Look for hydrolysed collagen peptides, a form that has been broken down into smaller, more digestible molecules, allowing for better absorption by the body.
3. Bioavailability: Why It’s Crucial
Bioavailability refers to how well your body can absorb and use a nutrient. Marine collagen is known to have higher bioavailability than bovine collagen due to its smaller particles, making it easier for the body to absorb.
For best results, always opt for hydrolysed collagen, which has undergone a process that breaks it down into smaller peptides, ensuring more efficient absorption.
How Does Your Body Use Collagen?
Once absorbed, collagen peptides travel through the bloodstream, where they are distributed to the areas that need repair. However, collagen isn’t sent directly to your skin or joints. Your body uses it wherever it’s needed most, which is why consistency is key in your collagen regimen.
Wrapping It Up: What Actually Works?
If you’re focused on skin health, look for marine collagen peptides with a daily dose of 8,000mg or more. This type, rich in Type I collagen, will be the most effective for improving skin elasticity, hydration, and reducing wrinkles. Always choose hydrolysed collagen for better absorption.
For joint health, opt for bovine collagen, which typically contains both Types I and III.
It's worth noting that 'vegan collagen' doesn’t exist. Collagen is an animal protein, and any 'vegan' supplements marketed as such are usually just overpriced blends of vitamins aimed at supporting your body's own collagen production, which isn’t as effective once you're over 25.
The "Free From" Label Trick: Be Aware
Many collagen supplements boast “free from” claims, such as being gluten-free or dairy-free. However, these ingredients wouldn’t be present in collagen products anyway. Always look beyond the labels and focus on dosage and bioavailability to ensure you're getting real benefits.
Final Thoughts
Collagen can be a powerful tool for enhancing skin health, joint function, and more—but not all supplements are created equal. Focus on types that match your health goals (e.g., Type I for skin, Type II for joints) and ensure you’re getting a high enough dose to see results. Avoid being misled by clever marketing and make informed decisions based on the actual science behind collagen.
And as always, consistency is key!
Explore the Science
Curious to dive deeper? Check out the clinical trials below to see what science has to say about collagen and its benefits: