Collagen is the protein that binds the connective tissues within our body. Imagine our bodies as a fabric woven with elastic rubber thread; sources of collagen would be these elastic compounds. Just as the stretching of the rubber threads makes the fabric look tense or the loosening of the rubber thread makes the fabric look saggy, the effects of collagen on our body are similar.
Collagen is fibrous in structure and is predominantly located in the skin, muscles, bones, tendons, and cartilage. These proteins, which confer flexibility and strength to our tissues, function as biological adhesives, assisting in the tighter cohesion of the tissues.
Although it varies with diet and lifestyle choices, the main cause of many issues, such as joint pain, wrinkles, deep sleep disturbances, and hair thinning, is the normal depletion of collagen reserves, which begins to happen at a rate of about 1% after the age of 30.
This article mainly focuses on the different sources that human body can obtain collagen.
What are the Natural Sources of Collagen?
Natural sources of collagen come primarily from animal products, as collagen is a protein found abundantly in animal connective tissues. Foods high in collagen meet our collagen needs. However, to effectively absorb collagen, our body requires a good supply of vitamin C and copper, the latter of which is predominantly found in foods like nuts. Proline and glycine, two amino acids, need vitamin C to properly bind and form collagen fibers. On the other hand, copper plays a crucial role in activating enzymes involved in collagen production.
Natural collagen sources and supplements significantly increased skin elasticity after 12 weeks, according to a study involving 1,721 patients. This research was conducted by Taipei Medical University in 2014 and published in Clinical, Cosmetic and Investigational Dermatology¹. High vitamin C intake, low carbohydrate consumption, and collagen peptides were found to mitigate the effects of skin aging in women aged 40 to 74, according to a study involving 4,025 American women. This study was led by Maeve C. Cosgrove in 2007 and published in The American Journal of Clinical Nutrition².
1. Animal-Based Sources of Collagen
Animal collagens are sourced from fish, cattle, poultry, and shellfish, including mussels, oysters, and shrimp. It is possible to obtain all three types of collagen from animal products: Type-1, Type-2, and Type-3. These three types account for 80% of our body's collagen.
Type 1 collagen is the most common collagen in our skin, and we particularly require it for the healing of wounds. However, our skin also contains Type-3 collagen, which gives it elasticity and coexists with Type-1 collagen.
Type-2 collagen makes up 93% of the bone and cartilaginous tissue in our body. This underscores the importance of collagen consumption for pediatric development.
Type-3 collagen is a collagen found mostly in the structure of soft tissues. Type-3 collagen is prevalent in our skin, in organs such as the liver and lungs, and within our vascular system. A deficiency of Type-3 collagen is linked to numerous diseases, making its supplementation crucial.
Here are 5 animal collagen sources:
- Bone broth
- Fish
- Egg
- Poultry
- Shellfish such as oysters and shrimp
Bone Broth
Bone broth is rich in Type-1 and Type-2 collagen, providing approximately 10 grams of collagen per cup. Consuming 3 grams of glycine from bone broth before bedtime improves sleep quality and reduces fatigue, according to a study by Japanese scientists. This research, titled Glycine as a Novel Anti-Fatigue Agent, was conducted in 2012 and published in Frontiers in Neurology³. Enjoying a cup of bone broth in the evening can not only promote relaxation and skin regeneration but also help replenish the 1% collagen lost annually.
Fish
Fish, like bones, contain both Type-1 and Type-2 collagen, with higher concentrations found in varieties with flesh and bones, such as salmon, sardines, and anchovies. A 2024 study conducted by the University of Toronto, published in the Journal of Dermatologic Science⁴, found that consuming salmon and other astaxanthin-rich foods can increase skin elasticity by 15% in just 8 weeks. The study also highlighted the ability of fish-derived nutrients to stimulate cell growth.
Egg
Eggs contain a significant amount of Type-1 collagen, a protein that is present in human skin. With the decline of collagen production as one age, the skin experiences a loss of vitality, akin to a deflated balloon. Given that eggs are a common dietary item, they serve as a noteworthy alternative for collagen, potentially aiding in the daily inflation of this balloon.
Each egg white comprises approximately 2 grams of proline, a crucial amino acid that contributes to the binding of collagen fibers, thereby preserving skin firmness and elasticity.
On the other hand, a single large egg contributes approximately 33% of the daily requirement for biotin, a vitamin that plays a crucial role in promoting and facilitating collagen absorption, thereby aiding in the attainment of smooth and youthful skin.
Poultry
Poultry such as chicken, turkey, and duck are very rich sources of type-2 collagen, but in order to get enough collagen from poultry, you need to eat their skin and cartilage. Collagen can be derived from chicken by cooking the entire poultry in boiling water for a minimum of six hours. Otherwise, collagen intake may be inadequate, regardless of protein intake.
Shellfish such as Oysters and Shrimp
Shellfish such as mussels, oysters, and shrimp are rich in collagen and contain vitamins such as zinc and copper, which accelerate collagen absorption. These foods are rich in Type-1 collagen, a collagen that tightens our skin.
2. Plant-Based Alternatives for Collagen Boost
Herbs are not a direct source of collagen; however, plant-based collagen sources are crucial for collagen enhancement due to the presence of vitamins that support collagen production, facilitate collagen absorption, protect collagen from harmful factors such as UV, maintain the body's water balance, and prevent the deterioration of collagen's structure.
Here are 5 botanicals that are most effective in promoting collagen uptake:
- Citrus fruits
- Soy products
- Leafy greens such as spinach and chard
- Tomato
- Avocado
Citrus Fruits
Citrus fruits are essential for the activation of collagen, as they are abundant in vitamin C. Your body will not be able to assimilate any collagen if your vitamin C reserves are insufficient.
A single orange contains 70 mg of vitamin C, which is sufficient to satisfy more than half of your daily vitamin C requirements and serves as a critical supplement for collagen assimilation. Moreover, numerous scientific studies have confirmed that collagen intake is adversely affected by vitamin C deficiency.
Soy Products
Soy products are an effective supplement for restoring estrogen balance, which declines with age. Regular soy consumption has been shown to improve skin elasticity within a month and significantly slow collagen degradation by inhibiting collagen-degrading enzymes. A 2012 article published in the International Journal of Food Sciences and Nutrition⁵ also emphasized that soybeans help combat fatigue by increasing Type-1 collagen levels.
Leafy Greens Such as Spinach and Chard
Plants such as spinach and chard contain high levels of vitamin C, just like citrus fruits, and help the absorption of collagen. Furthermore, their substantial water content contributes to the preservation of epidermis moisture. Additionally, the high concentration of vitamin K in these foods is a critical vitamin that aids in the preservation of collagen.
Tomato
Tomatoes contain high amounts of lycopene, which can shield collagen fibers from UV radiation and citrate. Tomato is also a crucial supplement for preserving the moisture balance of the epidermis, which has the potential to protect collagen.
Avocado
Avocado is a genuine master of skin moisturization, owing to its creamy nature. Blend avocado with honey to apply it to our face. Avocado can establish a lipid barrier that impedes water loss in our epidermis as a result of its monounsaturated fats. Therefore, we can safeguard our collagen by entrusting them to this enigmatic fruit.
An Alternative Source: Collagen Supplements
While it is feasible to acquire collagen through food, it is highly difficult to regularly consume collagen on a daily basis. Due to this, collagen supplements are accessible in a variety of forms, including gum, gel, liquid, and capsules, which are crucial in satisfying our collagen requirements.
Here are 5 best collagen supplements:
- Collagen peptide powders
- Hydrolyzed collagen tablets or capsules
- Marine collagen
- Type II collagen (chicken source)
- Collagen mixtures
Collagen Peptide Powders
Collagen peptide powders can be found in different forms, such as bovine collagen, fish collagen, marine collagen, and chicken collagen. Their composition enhances their efficacy, as they are easily assimilated by our intestines. However, in order to derive the maximum benefits from this collagen type, the dosage must contain 2 to 2.5 grams of collagen.
A 2015 scientific study conducted by Jérome Asserin in Japan, involving 60 Japanese women aged 40–59 years, found that oral collagen peptide supplementation significantly increased skin hydration after 8 weeks of use. These findings were published in the Journal of Cosmetic Dermatology⁶.
Hydrolysed Collagen Tablets or Capsules
Hydrolyzed collagen tablets, or capsules, are collagen supplements in capsule form. They are often used to support skin, joint, and hair health. Some companies offer these collagen tablets in combination with vitamin C supplements.
Hydrolyzed collagen offers numerous applications due to its unique properties, including low viscosity in aqueous solutions, neutral odor, colorlessness, transparency, emulsification, stabilization, foam and film formation, wettability, solubility, dispersibility, and powder compressibility. These findings were detailed in a 2019 study published in Molecules⁷.
Marine Collagen
Marine collagen is a collagen supplement derived from mollusks, such as mussels and oysters, as well as fish, such as salmon and sardines, and they are known to enhance skin elasticity and diminish wrinkles. The primary characteristic of marine collagen is its easy absorption by the body, which typically does not require any supplementation.
Type II Collagen (Chicken Source)
Type II Collagen (Chicken Source) is a collagen supplement derived from poultry. In addition to strengthening the cartilage structure in the joints, these collagen components can also be instrumental in the treatment of athletes and joint patients, including osteoporosis and rheumatoid arthritis.
Collagen Mixtures
Collagen mixtures are another type of collagen supplement produced to satisfy the individual's requirements by combining Type-1, Type-2, and Type-3 collagens. These mixtures may also be enhanced with additional supplements that promote the absorption of collagen and assist in maintaining the body's fluid balance alongside collagen itself, thereby fulfilling an individual's collagen requirements in a single dosage.
What Is Bovine Collagen?
Bovine collagen is a form of collagen derived from the skin, bones, and connective tissues of cattle, available in either liquid or powdered form. Bovine collagen, abundant in Type-1 and Type-3 collagen, offers essential support for the maintenance of skin, hair, nails, joints, bones, and muscle health. Bovine collagen benefits are centered on supporting bone and muscle development, as well as contributing to digestive health.
The oral administration of collagen peptides derived from bovine bone has been shown to improve the laxity of chronologically aged skin by increasing collagen content and enhancing the ratio of Type I to Type III collagen. A study published in Nutrients⁸ via PubMed Central (PMC) highlights that bovine collagen peptides and proline may serve as effective dietary supplements for mitigating the effects of skin aging associated with chronological processes.
A scientific study investigating the effects of oral collagens on the skin concluded that collagen peptides derived from bovine bone can enhance the laxity of chronologically aged skin in mice. This improvement was achieved by augmenting the skin's collagen content and increasing the ratio of Type I to Type III collagen. These findings were detailed in a 2023 study published in Nutrients⁹.
How Does Porcine Collagen Compare to Bovine Collagen?
Porcine collagen can be used as an alternative to bovine collagen, offering comparable structural and functional properties. A study by Rémi Parenteau-Bareil, published in Journal of Materials Science: Materials in Medicine¹⁰, provides a thorough analysis of porcine collagen vs bovine collagen, highlighting differences in biocompatibility, sourcing, and applications.
1. Dietary Choices
- Bovine collagen is a type of collagen obtained from cows and is a more expensive product than Porcine Collagen.
- Porcine Collagen is derived from pigs and is a relatively cheaper alternative to bovine collagen.
2. Composition and Collagen Types
- Bovine collagen is a source of Type I and Type III collagen that serves as a supplement to the collagen present in our soft tissues and skin. Furthermore, bovine collagen is favored for joint issues owing to the minimal presence of Type-1 collagen in our joints.
- Porcine collagen benefits are primarily attributed to its Type-1 collagen components. However, compared to bovine collagen, they do less to help our joints.
3. Absorption and Bioavailability
Both types of collagen are usually hydrolyzed into smaller peptides that can be easily absorbed by the body. Nonetheless, due to the variability in collagen absorption among individuals, we cannot conclusively assert which type of collagen is more readily absorbed.
4. Taste and Texture
- Bovine Collagen is a tasteless neutral collagen and can be easily mixed with other foods and beverages.
- Porcine collagen has a mild taste. Nevertheless, certain brands may also them with a neutral flavor.
What Makes Marine Collagen Different from Other Collagen Supplements?
Marine collagen stands out from other forms of collagen due to its rapid absorption and noticeable effects. A 2020 study published in Marine Drugs¹¹ highlights that marine collagens are a safer and more sustainable alternative to terrestrial sources, which carry a risk of disease transmission. The study also emphasizes the collagen diversity found in over 28 distinct seafood products acquired in the past 20 years.
Here are 4 specific ways in which marine collagen benefits differ from other types of collagen.
1.Methods of Obtaining
Marine collagen is extracted through hydrolysis, which results in the breakdown of small peptide molecules into peptides. The process results in a smaller molecular structure in marinated collagen and collagen that is easier to digest.
2.Absorption
Marine collagens have an average weight of 2000 to 3000 Daltons; therefore, they can be rapidly assimilated by the intestines. Conversely, in other animal collagens, the absorption of collagens with greater quantities may be impractical due to their molecular weights.
3.Skin Health Benefits
Marine collagen increases the water retention capacity of the skin, keeping it healthy and supple. It is not merely a collagen supplement; it also includes collagen-protecting agents to promote a radiant, vibrant, and balanced complexion.
4.Other Health Benefits
The abundance of marine collagen in type-1 collagen is highly beneficial for the collagen requirements of joints. With these attributes, marine collagen is an extremely beneficial supplement for athletes.
What Are the Benefits of Avian Collagen?
Avian collagen is a form of collagen that is derived from chickens and is abundant in form-2 collagen. This supplement is particularly beneficial for athletes and individuals with joint issues due to the extensive presence of type-2 collagens in the joints.
A 2009 study conducted on rabbits and mice found that avian collagen offers significant benefits in fiber development. These findings were detailed in an article published in the Journal of Biomedical Materials Research¹².
Here are 5 avian collagen benefits:
- Cartilage and joint health
- Skin health
- Provides assistance to connective tissues
- Anti-Inflammatory properties
- Preserves bone health
Cartilage and Joint Health
Avian collagen promotes cartilage by alleviating joint discomfort, thereby promoting a more active lifestyle by enhancing vitality and mobility.
Skin Health
The high hyaluronic acid content of avian collagens can provide a plump skin appearance by moisturizing the epidermis. Avian also enhances skin health by increasing the amount of Type-2 collagen, which is present in minor quantities in our skin.
Provides Assistance to Connective Tissues
Tendons and ligaments are fortified by avian collagens, which are the most critical collagen supplements. These properties also enable the utilization of avian collagens to improve athletic performance.
Anti-Inflammatory Properties
Avian collagens can alleviate the symptoms of individuals with chronic inflammatory conditions by reducing inflammation in the body.
Preserves Bone Health
In the human body, cartilage functions as a cushion for the bones, thereby preventing their injury and assisting in their preservation of strength. At this juncture, avian collagen fortifies the cartilage structure and offers substantial advantages in the preservation of bone health.
How to Incorporate Collagen into Your Daily Diet?
One's daily diet can be effortlessly integrated with collagen. You will find that you have a wide range of food options that help find ways how to take collagen. However, it is important to determine when collagen should be administered and which supplements work best with the specific collagen. Understanding the best ways to take collagen can help maximize its benefits in your daily routine.
When to Take Collagen?
Collagens are not always ingested by the intestines due to their high molecular weight. In this regard, the following are 3 optimal periods to consume these nutrients:
In The Morning on An Empty Stomach:
It is advisable to consume collagen on an empty stomach in the morning, as your digestive system will function more efficiently.
Before Going to Bed at Night:
Since our body's repair process continues during the night, you can set your clock for collagen intake before bedtime. Make sure, though, that you are hungry for this.
After Sport
Our muscles and joints undergo a recovery process following exercise, during which they absorb beneficial nutrients from the body. This is the reason why joint health benefits from collagen supplementation following physical activity.
Which Foods Can I Pair with Collagen?
Having said that, supplements containing vitamin C, copper, zinc, vitamin E, and hyaluronic acid are also useful nutritional sources. Vitamin C, in particular, helps to speed up absorption and make it easier for collagen to integrate with muscles.
Collagens can be combined with a variety of foods and drinks and are typically odorless and tasteless. Collagen powder can be added to smoothies, shakes, and liquid beverages like tea and coffee. Collagen is also frequently consumed with yogurt and pastries, though.
Each type of collagen has unique properties as a natural protein, and its technical characteristics indicate a growing trend in the development and consumption of collagen hydrolyzate in the coming years. These insights were highlighted in a 2022 article published in the Journal of Pharmaceutical Technology¹³.
Which Source of Collagen is Best for You?
The ideal type of collagen depends on your specific needs, as different types offer unique benefits. A study by Ye-Seon Lim, published in Marine Drugs¹⁴, concluded that collagen's characteristics and physicobiochemical properties make it highly suitable for applications in bone, cartilage, skin, vascular, dental, and corneal tissue regeneration, as well as addressing conditions like obesity and diabetes.
Those Seeking Collagen for General Wellness (Skin, Joint, Muscle, And Digestive Support)
- Recommended Collagen: Bovine Collagen (Of cows)
- Why: Due to the high content of Type-1 and Type-3 bovine collagen, it is an effective collagen for skin, muscle, and joint problems, as well as health problems such as liver, lung, and vascular problems. The significance of bovine collagen for general health is further enhanced by the fact that type-3 collagen is abundant in the fundamental structure of internal organs.
Improving Skin Health (Anti-Aging and Skin Hydration)
- Recommended Collagen: Marine Collagen (Aquatic origin)
- Why: Marine collagen is an effective agent for addressing skin health issues. Nevertheless, it is misleading to ascribe this solely to the presence of Type-1 collagen. Marine collagen, particularly derived from certain species like salmon, can exhibit a swift impact on the skin.
Those Who Want to Support Joint and Cartilage Health (Especially Those With Joint Problems)
- Recommended Collagen: Avian Collagen (Of Chicken)
- Why: Avian collagens are produced through the pulverization of chicken cartilage, which undergoes hydrolysis to render it easily digestible. Avian collagens are rich in Type-2 collagen, which is beneficial for athletes and individuals experiencing joint issues, as it contributes to the body's flexibility and mobility.
Those Who Prefer Vegan or Herbal Products
- Recommended Product: Vegan Collagen Boosters
- Why: Vegan collagen products, being entirely derived from plant sources, are unable to supply collagen directly to the human body. Nonetheless, their impact may surpass that of collagen consumption, attributed to their characteristics that include maintaining the available collagen levels, enhancing collagen absorption, and augmenting the body's capacity for water retention. The incorporation of vegan collagen fulfills the body's requirements for essential nutrients, including vitamin C, copper, zinc, and vitamin E.
The choice of collagen depends on your specific needs. To address wrinkles on your skin, consider utilizing Type-1 collagen supplements, particularly those derived from marine sources. Likewise, if you need a collagen supplement for your joints, you should turn to Type-2 collagen, and if you need a collagen that concerns your general health, such as your lungs, kidneys, and veins, you should turn to Type-3 collagen.
Moreover, given that collagen is not uniformly distributed throughout the body and that various types of collagen exist in different regions, you can expect that collagen supplements intended for joint health may also positively impact skin health and vice versa.
What are the Collagen-Rich Foods for Vegetarians?
Collagens are nutrients derived from animal sources; however, the body's collagen synthesis can be stimulated through the use of certain vegetarian collagen sources. Products derived from soy that contain genistein are known to be beneficial for the enhancement of collagen production within the body.
A July 2024 study involving 66 participants over two months found that vegan collagen delivers remarkable benefits. The study reported a 45% increase in hair growth and significant improvements in age-related concerns such as wrinkles, fine lines, joint pain, and muscle strength. These findings were published in the Journal of Cosmetic Dermatology¹⁵.
Furthermore, another source of collagen for vegetarians is nuts. According to research by Noreen Khan-Mayberry, "copper plays an important role in our metabolism, largely because it allows many critical enzymes to function properly." Also, pomegranates, characterized by their substantial vitamin C content, significantly contribute to the process of collagen absorption.
Furthermore, the sulfur content in garlic contributes to the protection of collagen, whereas chia seeds play a significant role in maintaining the body's fluid balance due to their remarkable water retention capacity. Furthermore, creamy botanical sources like avocado have the potential to mitigate collagen depletion through their skin-hydrating properties.
Conclusion
Since collagens are proteins, it is easy to assume that getting enough protein in our diets would suffice to meet collagen requirements. Nevertheless, this is a misconception; collagen proteins are truly unique, and in every challenging circumstance, our body invites them to service.
To put them back, you need to get these special proteins in their special forms of collagen. You might not get the collagen you desire just by consuming large quantities of meat, chicken, or any other collagen-rich foods.
Another point is that the collagen is not homogeneously distributed in our body. In other words, the Type-2 collagen you consume in your joints will have some consequences on your skin compared to Type-1, or the Type-1 collagen you consume in your skin will serve as the fundamental building blocks of your muscles or internal organs. Simply put, what our bodies are trying to tell us is, "Give me the collagen, and I will find a use for it."
SOURCE
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