Collagen is one of the trendiest supplements of the day. It&#;s become a popular addition to smoothies, coffee, and skin care products. Fans and influencers swear by its health and beauty benefits. And while the science on these benefits is still emerging, early studies look promising, particularly for skin and joints. But many people have questions about just what collagen does in the body, how collagen is made, and how it should be taken for best results. If you&#;ve got questions about collagen, we&#;ve got answers. Let&#;s start with the basics.
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Q: What is collagen?
A: Collagen is a structural protein that&#;s found naturally in the connective tissues of your body. The word collagen comes from the Greek word &#;kólla,&#; which means glue, and that&#;s pretty much what collagen does: it&#;s the glue holding your body together. Its strong fibers make up a key component of your skin, hair, nails, tendons, bones, joint cartilage, blood vessels, and gut lining, helping to keep these tissues pliable and resilient.
Q: If it&#;s already in my body, why take it as a supplement?
A: Our bodies produce less collagen as we age. This starts in our 20s, but accelerates in our 40s. Women can lose as much as 30% of their collagen in the first 5 years of menopause.1 Smoking and sun exposure also increase collagen loss. As a result, our skin loses its elasticity and tautness and our bones, joints, and muscles weaken. In other words, some of the most obvious signs of aging are linked to collagen loss.
Q: How do collagen supplements work?
A: Whole collagen protein molecules are large, making them difficult to absorb into the body when ingested. That&#;s why most collagen supplements and powders use hydrolyzed collagen, or collagen peptides. These peptides are smaller collagen molecules that have been broken into tiny snippets through hydrolysis. The theory is that collagen peptides are small enough to make it through the digestive system and be absorbed into the bloodstream, where they provide the building blocks for the body to produce more collagen.
Q: What&#;s the evidence for collagen supplements?
A: While research is still limited, early evidence suggests that oral collagen supplements can improve skin appearance and health.2 A recent review of eight clinical studies concluded that collagen supplements have &#;promising short- and long-term benefits" for skin aging and healing.3 Clinical studies have shown positive results for skin elasticity,4,5 hydration, and smoothness.6,7,8 Preliminary evidence also suggests collagen may have benefits for joint comfort and exercise recovery.9,10,11,12,13,14,15
Q: Which collagen is best for skin, oral supplements or topical skin products?
A: There&#;s no good evidence that collagen can actually be absorbed through the skin. Most researchers think the molecules are just too big to penetrate the skin&#;s layers. Research suggests you&#;ll have better luck building collagen from the inside out.
Q: Will collagen help with hair loss or thinning?
A: We don&#;t have proof that it does, but there are some good reasons to think it might.16 Hair grows out of the dermis layer of your skin, which is 70% collagen. Loss of collagen in the aging scalp is thought to be linked with hair thinning. So in theory, a healthier dermis layer should promote healthier hair growth. Collagen is also a rich source of several amino acids that the body uses to make keratin, the primary protein that makes up your hair.
Q: Where does collagen come from?
A: Since collagen is part of the connective tissue of the body, it is only found in animals, not plants. The collagen in supplements is generally derived from the bones, cartilage, or scales of cows, chickens, or fish. While there&#;s no such thing as vegan collagen, you can support healthy collagen production with key nutrients like vitamin C, zinc, silica, and copper, which are crucial for collagen synthesis. These "collagen builders" can help your body produce collagen normally, but they won&#;t necessarily increase your collagen production.
Q: Can I get collagen from food?
A: The animal parts that are rich in collagen are not the parts we usually eat: bones, cartilage, feet, beaks. The notable exception is bone broth, which is made by slowly simmering the bones (and sometimes other parts) for 8-10 hrs to extract their collagen. Bone broth is a rich source of collagen, as well as many other nutrients that are good for your connective tissues, like glucosamine and chondroitin, calcium and other bone-building minerals. Keep in mind, though, that the collagen in bone broth is whole collagen molecules, not collagen peptides, so we don't know how well they are absorbed. There&#;s no research to show whether drinking bone broth can actually increase collagen in the body. But it&#;s a healthy, nutrient-dense food nonetheless.
Q: Can I use collagen as a protein powder?
A: You can, but there's a catch: collagen is not a complete protein. It&#;s missing one of the nine essential amino acids (tryptophan) and has smaller amounts of a few others. For this reason, it&#;s not a good substitute for other types of protein in your diet. However, it&#;s a great source of supplementary protein. The protein content in collagen is very dense, so you can get plenty of protein bang for your buck. (If you're looking for a more complete protein to add to your protein shake, try our Organic Plant Protein Powder.)
Q: Are collagen supplements safe?
A: Collagen supplements have been safely used for many years with no evidence of negative side effects. Since collagen is basically just protein, there&#;s no reason to think it would be harmful to the body, as long as the supplements come from a reputable brand with good manufacturing practices and standards. Check the label to make sure there aren't any added ingredients you don't want. Some collagen supplements and powders are flavored and sweetened, some include additional health ingredients such as vitamins, minerals, probiotics, or herbs, and some will have artificial additives or unwanted fillers.
Our Unflavored Collagen Peptides Powder is sourced from grass-fed cows and delivers 10g hydrolyzed collagen per scoop to support skin, hair, and joint health. We kept it simple with just one ingredient and no added sweeteners, flavors, or other additions, so you can dissolve it into your drink without even noticing it.
References:
1. Marshall, Lisa. &#;Collagen: &#;Fountain of Youth&#; or Edible Hoax?&#; WebMD, Dec. .
2. Vollmer, David L et al. &#;Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome.&#; International journal of molecular sciences vol. 19,10 . 7 Oct. , doi:10./ijms
3. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. Jan 1;18(1):9-16. PMID: .
4. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. ;27(1):47-55. doi: 10./. Epub Aug 14. PMID: .
5. Czajka, et al. Daily oral supplementation with collagen peptides combined with vitamins other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res In Press
6. Schwartz SR, Park J. Ingestion of BioCell Collagen(®), a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs. Clin Interv Aging. ;7:267-73. doi: 10./CIA.S. Epub Jul 27. PMID: ; PMCID: PMC.
7. Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. Dec;14(4):291-301. doi: 10./jocd.. Epub Sep 12. PMID: .
8. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S: Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis. Skin Pharmacol Physiol ;27:113-119. doi: 10./
9. Effects of oral administration of type II collagen on rheumatoid arthritis
BY DE TRENTHAM, RA DYNESIUS-TRENTHAM, EJ ORAV, D COMBITCHI, C LORENZO, KL SEWELL, DA HAFLER, HL WEINER, SCIENCE, 24 SEP : -
10. Zdzieblik, et al. Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. Appl Physiol Nutr Metab. Jun;42(6):588-595
11. Moskowitz RW. Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum. Oct;30(2):87-99. doi: 10./sarh... PMID: .
12. Bruyère O, Zegels B, Leonori L, Rabenda V, Janssen A, Bourges C, Reginster JY. Effect of collagen hydrolysate in articular pain: a 6-month randomized, double-blind, placebo controlled study. Complement Ther Med. Jun;20(3):124-30. doi: 10./j.ctim..12.007. Epub Jan 20. PMID: .
13. Lopez, et al. Evaluation of the Effects of BioCell Collagen, a Novel Cartilage Extract, on Connective Tissue Support and Functional Recovery From Exercise. Integr Med. Jun;14(3):30-8.
14. Schepetkin IA, Kirpotina LN, Hammaker D, Kochetkova I, Khlebnikov AI, Lyakhov SA, Firestein GS, Quinn MT. Anti-Inflammatory Effects and Joint Protection in Collagen-Induced Arthritis after Treatment with IQ-1S, a Selective c-Jun N-Terminal Kinase Inhibitor. J Pharmacol Exp Ther. Jun;353(3):505-16. doi: 10./jpet.114.. Epub Mar 17. PMID: ; PMCID: PMC.
15. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. Nov;22(11):-32. doi: 10./X. PMID: .
16. Streit, Lizzie. &#;5 Evidence-Based Ways Collagen May Improve Your Hair.&#; Healthline, Jan .
When looking at the label of collagen supplements, knowing which information is important and which is just a collection of buzzwords is key to choosing the right product. So are hydrolyzed collagen peptides beneficial or buzzword? Does it matter if your collagen is hydrolyzed or not?
The short answer is that whether your collagen is hydrolyzed or not does matter.
To understand why, we&#;ll have to take a closer look at what hydrolyzed collagen peptides are. Then, we can examine a few of the specific benefits you can expect from your collagen peptides and what to look for in the best hydrolyzed collagen supplement.
Before diving into the details of collagen peptides, let&#;s discuss collagen on the whole.
What is collagen?
Collagen is a complex animal protein made of three strands of amino acids. It&#;s the most abundant protein in the human body, and more than 25 subtypes of collagen have been identified.
Collagen is one of the most basic building blocks of skin, hair, nails, blood vessels, cartilage, and even bone tissue. In its natural state in human or animal bodies, it&#;s tough and fibrous.
Our bodies can naturally produce collagen, but this ability slows over time. As we enter adulthood, the best way to ensure our bodies have enough collagen is through food.
Historically, humans consumed collagen through tough cuts of animal meat and bone broth. As other, more desirable cuts of meat became more readily available, these fell out of daily diets.
Fortunately, in modern times, we don&#;t have to slow-roast beef shoulder or boil bones for hours to get the collagen our bodies need. Instead, we can supplement with highly efficient collagen peptides.
What are hydrolyzed collagen peptides?
A quick note before we move on &#; &#;hydrolyzed collagen,&#; &#;collagen peptides,&#; and &#;hydrolyzed collagen peptides&#; can all be used interchangeably. You might see any combination of these names during your research, but they all refer to the same thing.
So what is hydrolyzed collagen?
The term &#;hydrolyzed&#; means that the collagen has undergone a process called hydrolysis. This is a chemical process that breaks down molecules using water and another substance &#; usually an acid in the case of proteins.
In order to become a pill, powder, or liquid, most collagen supplements have been hydrolyzed to some degree. The smallest amount of hydrolyzation produces gelatin, which is still a fairly large molecule.
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Most collagen supplements calling themselves &#;hydrolyzed&#; are smaller than gelatin, but there&#;s one problem. There&#;s no standardized definition for &#;hydrolyzed&#; collagen, so each supplement marketing itself as &#;hydrolyzed&#; could conceivably have differently-sized molecules.
Unless your supplement has done scientific research to measure the size of their hydrolyzed collagen, you could be receiving a product that&#;s closer to gelatin than hydrolyzed collagen peptides.
To produce the best hydrolyzed collagen, OP2 Labs creates nano-hydrolyzed collagen, which breaks collagen down into molecules that are less than 1% their natural size.
Is hydrolyzed collagen better than regular collagen?
Yes, hydrolyzed collagen is better than regular collagen, because it&#;s more bioavailable. This means that your body can access the benefits of collagen more easily. Molecules &#; collagen molecules included &#; are measured using a unit of mass called a dalton.
Naturally occurring collagen molecules are approximately 30,000 daltons. The pores of a human stomach, however, are only about 4,000 daltons. Before your body can use collagen, it has to break down the molecules to an absorbable size. And during that time, most of the collagen will simply pass through your system &#; not being absorbed at all.
Hydrolyzed collagen peptides are usually about 10,000 daltons. This means they are easier to absorb, but still larger than your stomach&#;s pores.
Our nano-hydrolyzed collagen uses fruit enzymes to break collagen molecules down to 2,000 daltons, so you can access 100% of the collagen you consume.
How much hydrolyzed collagen should you take?
Hydrolyzed collagen peptides are typically used as daily supplements. Collagen&#;s wide range of benefits leads people to take daily collagen to support all kinds of goals &#; from building muscle to healing wounds.
Collagen is a protein, and protein intake will depend on your age, body mass, sex, and any medical conditions you may have. The Recommended Dietary Allowance (RDA) for protein is approximately 0.36 grams for each pound of body weight.
Collagen shouldn&#;t be your only dietary source of protein. Up to 36% of protein intake can be hydrolyzed collagen, so you can calculate how much collagen you can work into your daily diet based on your body&#;s unique needs.
Dosages of collagen from 2.5 grams all the way up to 15 grams have shown benefits throughout the body during numerous studies.
Are hydrolyzed collagen peptides safe?
Hydrolyzed collagen peptides are currently not regulated or recognized officially by the United States Food and Drug Administration (FDA). However, gelatin, which collagen peptides are made from, is recognized as safe by the FDA.
Additionally, international organizations, such as the European Commission for Health and Consumer Protection and the World Health Organization (WHO) have recognized hydrolyzed collagen as safe.
Some people experience minor side effects with collagen, such as gas, bloating, indigestion, or feeling full. These are common with any protein supplement, and can even occur when ingesting too much protein from normal food sources.
People with a shellfish, fish, or egg allergy should be cautious when choosing collagen supplements. Some are made using these ingredients and could cause an allergic reaction. You can avoid this by ensuring the collagen you purchase lists the source of collagen as 100% beef.
Hydrolyzed collagen benefits
There are many collagen peptides benefits, all with varying degrees of current scientific research. Scientific research, in general, moves slowly. Some scientific studies can take decades to gather data, and years more to sort that data before being published.
The positive effects of hydrolyzed collagen peptides have been observed colloquially for several years, and science is beginning to dig deeper into these benefits.
While scientific research advances slowly, the informal evidence for collagen&#;s efficacy continues to grow. That being said, all of the benefits we&#;ll talk about today have scientific backing.
Here are just some of the benefits of hydrolyzed collagen:
Hydrolyzed collagen may improve digestion
Finding protein powder for sensitive stomachs is difficult. In general, protein molecules tend to be large and difficult to digest. This can lead to all the unpleasant side effects we associate with protein powder &#; whey protein being the worst offender due to its lactose content.
One of the best hydrolyzed collagen benefits &#; especially with nano-hydrolyzed collagen &#; is its digestibility. Because the molecules are smaller, they can be digested easily and comfortably.
The best collagen is nano-hydrolyzed, making it half the size of your stomach&#;s pores.
OP2&#;s products, specifically, have been scientifically proven to be fully digested in 15 minutes.
Comparatively, 70% of whey proteins were still intact after that time under the same conditions.
Hydrolyzed collagen can boost hair and skin health
One of the most commonly recognized hydrolyzed collagen benefits is a boost to the health of your hair, skin, and nails. For some time, collagen has been primarily seen as a beauty supplement. Some companies have even claimed that lotions and creams can help you reap the benefits of collagen.
The benefits of topical collagen, however, have no scientific backing. Only molecules of 500 daltons or less can cross the skin barrier, and collagen simply can&#;t get that small. The collagen ends up just sitting on your skin, getting washed away without being absorbed.
Ingesting hydrolyzed collagen peptides, on the other hand, has been shown to reduce wrinkles and promote significant hair growth. This is because skin and hair are primarily made of collagen, and ingesting it can provide your body with the building blocks it needs to repair and strengthen itself.
Hydrolyzed collagen may support bone and joint health
Your cartilage and bones are also primarily made of collagen. Naturally, hydrolyzed collagen peptides can help to support their health!
Studies have shown that hydrolyzed collagen can help relieve arthritis symptoms. In several randomized placebo-controlled trials, collagen significantly improved the stiffness people with arthritis experienced. Participants also experienced a decrease in pain.
Bone density studies have had similar findings. One osteoporosis study showed significant improvement in bone density and other markers after consuming 5 grams of hydrolyzed collagen peptides daily for a period of 12 months.
Hydrolyzed collagen can speed recovery time
Recovery from illness and injury, especially as we age, can be lengthy. The body&#;s ability to heal slows over time, making recovery difficult. Hydrolyzed collagen peptides have increasingly become a cornerstone of wound healing.
The best hydrolyzed collagen is used regularly in hospitals worldwide to promote healing and help patients meet their nutrition goals. One study conducted on burns found that collagen supplementation significantly sped healing and reduced patients&#; hospital stays.
At home, collagen supplements can be easily incorporated into a post-surgery diet &#; even if the patient can only consume liquids. Collagen peptides are easy to stir into teas, soups, or water, making them accessible to anyone recovering from gastric bypass or other surgeries.
Hydrolyzed collagen may promote weight loss
The weight-loss effects of protein have been understood for years. So do hydrolyzed collagen peptides, in particular, have any effect on weight loss? Or are they on par with any other protein?
On the scientific side, early animal studies have discovered that collagen can slow the rate of weight gain and counteract estrogen deficiency-induced obesity. Human studies that directly investigate weight loss and collagen are still forthcoming, but the animal research is promising.
But collagen is also a protein, and can be part of a plan for weight loss in general. Hydrolyzed collagen peptides can help strengthen joints and increase lean muscle mass, making them a beneficial addition to your exercise routine.
Collagen protein can help you feel full for longer periods of time, just like other proteins, which can help you go longer between meals &#; further promoting weight loss.
With so many potential benefits, you can see why hydrolyzed collagen is chosen as a daily supplement by a wide variety of people. Perhaps you&#;d like to take some yourself! Of course, not all supplements are created equal, so it&#;s important to find top-quality collagen.
How to find the best hydrolyzed collagen
So how can you find the best hydrolyzed collagen peptides? There are a handful of things to look for to ensure that you can access all of the hydrolyzed collagen benefits we&#;ve discussed today.
First, check the level of hydrolysis. Many companies don&#;t disclose this, so find one that does. Nano-hydrolyzed collagen is best, since it breaks collagen down into molecules small enough to easily pass through the pores of your stomach and be put to work in your bloodstream.
Next, make sure the supplement is coming from a trusted source. Read reviews carefully, and check to make sure that there aren't any harmful additives in the supplement.
Then, as a bonus, find a collagen that&#;s a complete protein. While hydrolyzed collagen peptides contain most of the essential amino acids your body needs, collagen alone doesn&#;t contain all of them.
The best hydrolyzed collagen supplement will be fortified to include all the essential amino acids, so your body has every building block it needs.
Collagen isn&#;t a miracle cure, but it does contain the most basic building blocks of the human body. And like any set of building blocks, this makes it incredibly versatile.
That&#;s why hydrolyzed collagen protein, and specifically a nano-hydrolyzed collagen protein like the supplements from OP2, can transform the health goals of people around the world &#; from doctors healing wounds to athletes building muscle and everyone in between.
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