Collagen plays a significant role in the maintenance of healthy skin, joints, and overall health in women. Furthermore, collagen, whether obtained naturally or as a supplement, can help you achieve these goals. Dozens of studies have looked at how collagen affects females. Findings from these studies support the idea that collagen supplements not only improve the skin's appearance swiftly but also have a beneficial impact on all bodily parameters by supplying the necessary connective tissues and hydration.
The optimal times to take the best collagen for women are during periods of increased collagen breakdown. This is because collagen is the first protein in the body to break down and consume the amino acids when we're anxious, busy, or unwell. This is particularly true for pregnant women and those going through menopause when collagen loss is already running at a high rate. Additionally, everyday stresses, including illness, exhaustion, and worry, speed up collagen loss in women.
In this article, as we explore the key factors to consider when choosing a collagen supplement, including collagen types, forms, sources, taste, and the importance of third-party testing, you'll be better equipped to make an informed decision. This comprehensive guide aims to empower you with knowledge, ensuring that you select the best collagen for your unique needs and enhance your overall well-being. Let’s dive into this essential information!
Why Do Women Need Collagen?
Women need collagen to support skin elasticity, joint health, bone strength, and the growth of hair and nails, especially as they age. Loss of collagen for women reaches alarming levels during and after pregnancy, and the loss of collagen in women is at its peak during menopause.
Furthermore, collagen production may be impacted by hormonal problems, particularly polycystic ovarian syndrome, and thyroid illnesses, both of which disproportionately affect women. After menopause, collagen loss becomes noticeable through dry skin, wrinkles, a loss of skin firmness, and joint pain.
Collagen loss is more pronounced in women with lighter skin tones, particularly as they age. A 2018 study published in Acta Cirúrgica Brasileira(1) found that types I and III collagen significantly diminish in skin content as women progress through their 40s, 50s, 60s, and 70s, highlighting the impact of aging on skin structure.
According to the research, collagen fibers, which are responsible for the skin's suppleness and firmness, degrade and assume an uneven structure, particularly in women who have passed the age of 60.
Key Factors to Consider When Choosing Collagen
Here are the 5 factors for choosing a collagen supplement. Nevertheless, it is advisable to consult with your physician before taking a collagen supplement if you have a unique condition.
- Collagen Type
- Collagen Form
- Source of Collagen
- Taste and Miscibility
- Third-Party Tests
1. Collagen Type:
The predominant collagen types in the human body are Type 1, Type 2, and Type 3. Type 1 and type 3 collagens are prevalent in the epidermis and soft tissues, whereas type 2 collagen is primarily located in cartilage and joints.
2. Collagen Form:
There are 2 distinct types of collagen that are made: hydrolyzed collagen and collagen peptides. Collagen, in its hydrolyzed form, is the most bioavailable type. On the other hand, the building blocks of collagen peptides are microscopic particles.
3. Source of Collagen:
Another crucial thing to think about when buying collagen is where it comes from. The primary sources of collagen are from animals such as farm pigs, fish, shellfish, chickens, and cattle. However, the circumstances of its cultivation are crucial here, not the origin of the collagen. For instance, a high metal level is discovered in seafood collagen acquired from fishing in contaminated waters. Furthermore, antibiotic use in farm animals and poultry is mirrored in the collagen. Therefore, it is important to consider the source and cultivation conditions of collagen when making a purchase.
4. Taste and Miscibility:
While some collagen supplements retain the aroma and flavor of the food they include, others are flavorless. However, collagen that doesn't have a strong flavor goes well with a wide variety of dishes. In fact, there are collagen supplements on the market that have a flavor that goes well with coffee. Therefore, whether you prefer flavorless options or those that blend with your favorite drinks, there are plenty of choices available.
5. Third-Party Tests:
Third-party testing is an important factor to consider when choosing collagen supplements. These analyses are carried out by third-party laboratories that study the collagen's composition and the conditions of its manufacture.
Here is a brief overview of some of the organizations that conduct independent testing.
- NSF International: NSF is one of the world's leading independent product testing and certification organizations. It performs a wide range of tests in the fields of food, water, and environmental health.
- USP (United States Pharmacopeia): USP is an organization that sets standards and conducts testing for pharmaceuticals and food supplements.
- Consumer Lab: ConsumerLab is a consumer organization that independently tests food supplements.
- UL (Underwriters Laboratories): UL is an organization specializing in safety testing. It also conducts safety tests for food supplements.
While numerous studies highlight the benefits of collagen supplements, there is limited research on the specific impacts of different collagen types. A 2017 study published in the Journal of Cosmetic Dermatology(2) emphasizes the lack of sufficient data regarding the cosmetic effects of various collagen types.
Collagen Source and Quality
The source and quality of collagen are of paramount importance for the efficacy and safety of collagen supplements. The safety of the natural sources of collagen is vital for the person consuming the supplement. For example, collagen made from seafood sourced from polluted waters may contain high levels of metals. Likewise, collagen from farm animals that have been treated with antibiotics may also carry health risks. Therefore, it is important to make sure that the source of the collagen supplement is reliable and clean.
There are other considerations for collagen supplements to work efficiently. Different collagen sources can trigger numerous allergic reactions. The nutritional value of collagen sources can also vary. Colleges from quality sources will have high nutritional values.
Type of Collagen
The three most common types of collagen—types I, II, and III—are used by various tissues. Specifically, the connective tissues, skin, bones, and tendons all contain type I collagen, which is responsible for their pliability and strength. As a result, wrinkles and skin laxity develop when the body's production of Type I collagen declines with age. Meanwhile, joint health is ensured by type II collagen, which is found in articular cartilage. Therefore, maintaining adequate levels of these collagen types is crucial for overall health.
The skin, blood vessels, and internal organs all contain type III collagen, which provides flexibility and structural support to these tissues. Each of these three forms of collagen is essential to human health since it serves as a structural component of our body.
On the other hand, collagen is not distributed uniformly throughout our bodies. For instance, while human skin contains abundant amounts of Type-1 and Type-3 collagen, it also contains a small amount of Type-2. Similarly, our joints contain the highest concentration of Type-2 collagen, and these same regions also contain Type-1 and Type-3 collagen. Therefore, our skin benefits from joint collagen, and our joints benefit from skin collagen.
Collagen Formats
A format is essential for collagen's effects. Since collagen is a high-molecular-weight food, its molecular weight is also affected by the format utilized. Consequently, our intestines have an easier time absorbing collagen in its reduced molecular weight forms. A more in-depth analysis of the most common formats of collagen powder, liquid collagen, and collagen capsules and the factors to be considered with them is presented here:
Collagen Powder
Collagen powders are the building blocks of friendly collagen, which can be sourced from a variety of animals, including fish, cattle, and chickens. Furthermore, collagen powders are made in a form that is nearly flavorless, odorless, and tasteless; they dissolve easily in water. Therefore, these characteristics make powdered collagen an ideal ingredient to add to drinks like fruit juice or coffee.
Capsul Collagen
Collagen capsules are a convenient way to take collagen powder on the go. Moreover, collagen capsules are preferable, particularly when working with a target weight. Additionally, these collagens can be taken orally, like a pill.
Liquid Collagen
One kind of collagen is known as "liquid collagen," and it's made by mixing the protein with liquids. Specifically, it goes well with several fruit drinks, including pomegranate, orange, and berry. Moreover, drinks containing vitamin C, in particular, increase the effect of collagen because vitamin C is essential for collagen absorption. Therefore, incorporating liquid collagen into your diet with vitamin C-rich drinks can enhance its benefits.
Tips for Incorporating Collagen into Your Daily Routine
When incorporating collagen into your daily life, consider your daily routine and the collagen daily dose that will work best for you. For instance, powdered collagen could be something to think about if you're a heavy coffee drinker. Additionally, another option is to choose fruit juices that contain collagen if you engage in sports and want to replace the fluids you lose afterward. On the other hand, collagen in fixed weights can also be obtained by taking capsules.
To compensate for collagen loss, a scientific study recommends prioritizing collagen-rich foods such as bone broth, salmon, chicken skin, and egg whites over supplements. The study concluded that while collagen supplements can be beneficial, they are not necessary if a nutritious diet already includes collagen-rich foods. These findings were published in a 2012 article in Nutrition and Aging(3).
Frequently Asked Questions about Collagen for Women
Presented below are commonly posed inquiries and their corresponding responses regarding collagen supplements for women.
How long does it take to see results with collagen?
Collagen supplements typically produce visible collagen results on the skin within 12 weeks. Nonetheless, if a particular consequence is expected, it may be necessary to consume collagen for a duration of up to one year to see the results with collagen.
Scientific research on collagen spans durations of 12 weeks to 1 year because the effects of collagen become apparent within these timeframes. Nevertheless, you can further reduce this duration by hydrating adequately, identifying the optimal timing for collagen consumption, and selecting collagen supplements with low molecular weight.
Can collagen help with hair and nail growth?
Certainly, collagens are effective in averting the breakage and splitting of nails and hair growth. Furthermore, collagen for hair growth is of significant importance because it functions as a connective tissue in the proteins of our hair and nails. Additionally, collagen is responsible for the production of enzymes that neutralize hydrogen peroxide, which causes hair graying.
However, it's crucial to keep in mind that collagen supplements cannot treat problems like weak nails and hair loss brought on by stress or illness. Instead, collagen functions solely as an auxiliary support.
What is the best time of day to take collagen?
The best time to take collagen is when the stomach is clear. Consequently, absorption in the intestines is more effective during this period. This is why it is most beneficial to take collagen supplements in the morning before meals. Additionally, it is highly recommended to consume collagen prior to retiring for the evening.
Can you take collagen while pregnant?
The body's hormones and gastrointestinal enzymes undergo significant fluctuations during pregnancy. During this period, particularly after the first three months of pregnancy, it is safe to consume collagen with the consent of your physician. You may also wish to consider consuming bone broth, fish, and sea creatures to meet your collagen requirements naturally during pregnancy.
Conclusion
Without sourcing the collagen supplement from a reputable provider, one cannot ascertain its impact and efficacy. Therefore, it is essential to accurately identify the type of collagen-based on your requirements. Moreover, to ensure optimal absorption of collagen by your body, it is essential to consume it at a suitable time. To do this, you should integrate collagen into your everyday regimen. For instance, collagen can be used in morning coffee in a way similar to the addition of milk powder.
Furthermore, whereas the average daily loss of collagen is 2-2.5 grams, supplementation of 15-20 grams facilitates more rapid observable benefits. Additionally, initiating collagen supplementation prior to periods of accelerated collagen depletion, such as pregnancy and menopause, will facilitate a smoother transition during these challenging phases.
SOURCES
(1)- Baroni, E. R. V., Michalany, N. S., & Hortolani, M. A. (2012). Influence of aging on the quality of the skin of white women: The role of collagen. Acta Cirúrgica Brasileira, 27(10), 736–740.
(2)- Avila Rodríguez, M. I., Rodríguez Barroso, L. G., & Sánchez, M. L. (2018). Collagen: A review on its sources and potential cosmetic applications. Journal of Cosmetic Dermatology, 17(1), 20–26.
(3)- Khan, M. I., & Islam, M. T. (2012). Collagen-based biomaterials for drug delivery applications. International Journal of Pharmaceutics, 433(1-2), 13–33.
