Collagen hastaken in peace over the place of addition. Your coffee, your smoothies, and for many of us, it’s already part of the recipe.
But just because it’s everywhere doesn’t mean every option is created with the same level of intent.
Hydrolyzed vs peptides, marine vs bovine, powders vs gummies, the labels are stacked with claims that sound equally convincing. The category has grown rapidly, and with that comes a wide range in quality, availability, and construction.
As Erin Ogden, MDA, RDN, LDN, dietitian nutritionist atOld + Boldexplains, not all collagen is created equal and supplements are regulated very differently than drugs. Which means the onus often falls on brands to do things right and on consumers to know what’s important.
So how do you choose a collagen supplement that should actually be added to your routine?
We asked a nutritionist who looks at this through a clinical and nutritional lens every day.
What Really Matters When Choosing a Collagen Supplement
When someone walks into a store or scrolls the Internet looking for collagen, the options are overwhelming. What’s the first thing you tell people to look for so they don’t waste their money?As with all products on the health market, not all collagen is created equal. Finding a high quality supplement is important as supplements are regulated differently than medications. Supplement companies are responsible for using research to guide their formulation, adhering to good manufacturing practices, and choosing effective ingredient forms and dosages. While some companies meet these standards well, others fall short.
Withcollagen,it is important to look for “hydrolyzed” collagen peptides. This means that it is broken down into small chains of amino acids that we can easily absorb. Although collagen supplements vary in terms of ingredients and type of collagen, a product containing collagen type I will provide a foundation for most people as this is the most abundant type of collagen in the body.
Collagen has become one of the most talked about ingredients in health. From a dietitian’s perspective, who really benefits from taking collagen and who might not need it?When we reach twenty years,collagenproduction begins to decline naturally. Also, many of us are not eating the type of nose-to-tail diet that generations ago used to provide rich sources of collagen. This means that we may be deficient in certain collagen amino acids such as proline, glycine and hydroxyproline which are necessary for the natural formation of collagen. For those who prioritize organ meat or skin, bone meat in their diet, supplementation may not be necessary. But for those who don’t, supplementing with collagen can be a simple and easy way to fill in those gaps.
Many people associate collagen with skin and beauty. What are some of the less obvious ways collagen supports the body that people may not realize?Collagen is the most abundant protein in the body, and it’s not just found in our skin. This key protein is an important part of our connective tissue, the most widely distributed tissue in the body. It is what supports and strengthens other muscles of the body, as well as protecting and protecting our organs. It is found everywhere in the human body and is mainly found in our veins, bones, joints, cartilage, skin, intestinal lining, blood vessels and even our hair, nails and teeth.
Getting help is a big deal with supplements. How much should people pay attention to where their collagen comes from, and what should they look for when it comes to getting it?Definitely. Sourcing is a key point of difference between supplement products and can impact the quality, safety and sustainability of supplements.
With collagen, it is important to be aware of products where the collagen comes from low-quality animals or marine sources with poor farming practices. For marine collagen, look for “wild-caught” and “MSC-certified” to ensure quality. Both are trueThe Old and Brave’sWild collagen. For cattle, ensuring that the collagen is sourced from the skin and EU-based cows is helpful, such as Ancient + Brave’sTrue collagenas EU cows eat mostly grass and have strict regulations regarding the use of hormones, antibiotics, pesticides, and other toxins.
Many labels say things like “collagen peptides,” “hydrolyzed collagen,” or “multi collagen.” What do those words actually mean, and which people should be paying attention?“Collagen peptides” and “hydrolyzed collagen” refer to the same thing, which simply means collagen that has been broken down into smaller pieces that your body can absorb more efficiently. “Multi collagen” in supplements refers to a product that contains more than one type of collagen, usually a mixture of the main types of collagen found in the body. It is true that collagen supplements differ by type of collagen, however, collagen that contains “hydrolyzed collagen peptides” is the one you want to look for because collagen is actually pre-processed making it easier for our bodies to use it.
There are different types of collagen, such as Type I, II, and III. Does that classification really matter to someone choosing a supplement, or is that mostly marketing?Yes, the human body contains more than 28 types of collagen. Understanding these differences as a consumer is important and can help you make informed decisions about the type of collagen for your health purposes and better understand what the marketing claims really mean.
For example, collagen type I is the most abundant type of collagen found in the body and research points to its use in the health of the entire body, as it plays a role in almost all connective tissue. However, type II collagen is the main component of joint cartilage and can help with joint health and comfort in particular.
Collagen supplements can come from beef, fish, or chicken. From a nutritional standpoint, do these different sources affect how collagen works in the body?Collagen type specific differences are very important for health purposes and popular diets. Bovine (beef) and marine (fish) sources both provide type I collagen, while, chicken provides type II collagen. Type I collagen supports comprehensive, whole-body health and type II from chicken supports joint comfort in particular.
When you flip through a collagen supplement and read the ingredients list, what are a few green flags that indicate a high quality product?Another simple difference is looking for “hydrolyzed collagen peptides” as opposed to collagen in its native form. This means that the collagen is broken down into smaller pieces that are easily absorbed by the body.
Second, check the evidence of third-party testing. This is sometimes listed on the label, but if not, immediately check the company’s website as it is sometimes listed there instead. Third-party testing means that the company has invested in an independent laboratory to ensure that its products contain what they claim to contain.
Finally, scan the ingredient list and check for the absence of artificial flavors, sugars and fillers as they are unnecessary and can sometimes affect gut health.
People often ask if collagen is actually absorbed or if the body just breaks it down like other proteins. What does the science say about how collagen works once we use it?Historically, the hypothesis was that collagen supplements were completely broken down into individual amino acids in the intestines before entering the bloodstream. But new research shows that some small collagen peptides can be absorbed whole.
Our bodies naturally make collagen using special cells called fibroblasts, which need the right nutrients, such as amino acids and vitamin C, to do their job. Collagen supplements are thought to help in two ways: first, by providing your body with the building blocks it needs to produce collagen, and second, by sending signals to your cells to encourage collagen production.
If someone starts taking collagen today, how long will it really take before they see any benefits?With collagen, effective dosage and consistency over time are important. While some people notice initial changes in skin, joint discomfort and nail strength, within 3-6 months most people see more noticeable benefits..
There are powders, pills, drinks, and even collagen gummies now. Is one format better than another, or does it generally come down to personal preference?Bottom line, choosing a format you like and can stick with is key to reaping the benefits of collagen supplementation. However, the delivery format affects the volume and composition, so a few considerations can help guide your decision.
First, taking the recommended dose of collagen based on research is important to see the benefits. Other formats, such as gummies or tablets, may not provide enough per serving, unless you take a few. Second, packaging collagen in those formats, sometimes requires the use of fillers, additives and sugar. Usually, powder format, like Ancient + Couragecollagenit’s very effective and ready to get an effective dose and integrate it into your daily routine, without the need for fillers and supplements.
If you recommend a collagen supplement to yourself, what qualities make you feel confident that “this one is for you”?When it comes to collagen, or any supplement for that matter, sifting through the hype and headlines and actually looking at the product and its practices can help you better decide what is beneficial when it comes to your needs and health goals.
Collagen format, availability, micro-ingredients and third-party testing are all important factors to me when it comes to choosing the right collagen supplement for you.
When evaluating collagen supplements professionally, what other formulation details do you pay attention to that many consumers may not even think about? How does Ancient + Brave deal with those decisions?With collagen in particular, bioavailability, availability, and third-party testing are important to me, as well as taking an effective dose in a format that people can agree with.
Old + Boldtakes a thoughtful and holistic approach to design, carefully considering every step from conception and sourcing to testing and marketing. Scientific evidence guides the selection of ingredients and formulation of the product, while trust and transparency guide their marketing approach. For consumers, this is important because supplements vary widely. A brand that shows this kind of commitment can be hard to find, but it can really impact the quality and performance of a supplement.