Comparison of the popular dietary supplements of collagen

Collagen: an extensive comparison of popular dietary supplements for beauty and health

1. Fundamentals of collagen: structure, types and role in the body

Collagen is a fibrillar protein, which is the main structural component of connective tissue in the human body and animals. It provides strength, elasticity and support of the skin, bones, cartilage, tendons, ligaments, blood vessels and other organs. In fact, collagen is about 30% of the total mass of protein in our body.

1.1. Collagen structure:

The collagen molecule has a characteristic triple spiral structure consisting of three polypeptide chains, each of which contains about 1000 amino acid residues. These chains are rich in glycine, proline and hydroxyproline (or hydroxylizine). A unique sequence of amino acids and triple spiral configuration give collagen exceptional tensile strength.

1.2. Types of collagen:

There are at least 28 different types of collagen, each of which has a unique structure and functions. However, the most common and studied types are:

• Type and: The most common type of collagen is about 90% of the total collagen in the body. Contained in the skin, bones, tendons, ligaments, teeth and other tissues. It provides the strength and elasticity of these structures. Loss of type I collagen with age is the main cause of wrinkles and a decrease in skin elasticity.
• Type II: The main component of cartilage, especially hyaline cartilage, which covers the articular surfaces of the bones. It provides resistance to compression and depreciation in the joints. Type collagen degeneration plays an important role in the development of osteoarthritis.
• Type III: Contained in the skin, vessels and internal organs. He plays an important role in maintaining the elasticity and strength of these tissues. Often found with a type I collagen.
• Type IV: The main component of basal membranes, thin layers of connective tissue supporting cells and organs. It provides structural support and filtering.
• Type V: Contained in the cornea of ​​the eye, skin, hair and placenta. He plays a role in the formation of collagen fibrils of other types.

1.3. The role of collagen in the body:

Collagen functions are diverse and important for maintaining health and youth:

• Skin support: Collagen provides elasticity, elasticity and moisture of the skin. It prevents the formation of wrinkles, promotes wound healing and reduces the manifestation of cellulite.
• Joint health: Collagen is the main component of cartilage, ensuring its strength and depreciation. It helps reduce joint pain, improve their mobility and prevent the development of osteoarthritis.
• Bone strength: Collagen forms the basis of bone tissue, ensuring its strength and flexibility. It helps prevent osteoporosis and reduce the risk of fractures.
• Hair and nail health: Collagen strengthens the hair and nails, making it more durable and resistant to damage. It also contributes to the growth of hair and nails.
• Muscle support: Collagen is part of the connective tissue surrounding muscle fibers. It helps to restore muscles after training and prevents injuries.
• Vascular health: Collagen strengthens the walls of blood vessels, supporting their elasticity and preventing the formation of atherosclerotic plaques.
• Wound healing: Collagen plays an important role in the healing process of wounds, stimulating the formation of new tissue and closing the defect.

1.4. Factors affecting the synthesis of collagen:

With age, the synthesis of collagen in the body decreases, which leads to a deterioration in the condition of the skin, joints and other tissues. The synthesis of collagen is influenced by various factors, including:

• Age: With age, the activity of cells responsible for the synthesis of collagen (fibroblasts) is reduced.
• Genetics: A genetic predisposition can affect the rate of collagen synthesis and a predisposition to certain diseases associated with collagen deficiency.
• Ultraviolet radiation: UV radiation damages collagen fibers and reduces collagen synthesis.
• Smoking: Smoking reduces collagen synthesis and worsens the blood supply to the skin.
• Inal meals: The lack of nutrients necessary for the synthesis of collagen, such as vitamin C, Proilin and glycine, can lead to its deficiency.
• Chronic stress: Chronic stress can reduce collagen synthesis.
• Some diseases: Some diseases, such as autoimmune diseases and genetic disorders, can affect collagen synthesis.

2. Types of collagen additives: sources and forms

Collagen additives are becoming more and more popular due to their potential benefits for the health of the skin, joints and other tissues. The market presents various types of collagen additives that differ in sources and forms.

2.1. Collagen sources:

• Bovine collagen: Received from cow skin, bones and cartilage. Contains mainly collagen I and III. It is one of the most common and affordable sources of collagen.
• Marine Collagen: Received from leather, bones and scales of fish. It contains mainly type I collagen. Sea collagen is often considered more bioavailable than bullish collagen, as it has a smaller size of molecules. It can also be preferable for people who avoid the use of animal products.
• Porcine collagen: Get from pork skin and bones. Contains mainly collagen I and III. It is similar in composition to a bullish collagen, but can be less popular due to religious or dietary restrictions.
• Chicken collagen (Chicken collagen): Get it from chicken cartilage. It contains mainly type II collagen. It is mainly used to maintain joint health.
• Plant «collagen» (Vegan Collagen Boosters): In fact, they do not contain collagen, since collagen is a protein of animal origin. Instead, they contain ingredients that stimulate collagen synthesis in the body, such as vitamin C, amino acids and other nutrients. The effectiveness of these additives can be lower than that of additives containing animal collagen.

2.2. Forms of collagen additives:

• Collagen peptides (Hydrolyzed Collagen): Collagen, split into smaller fragments (peptides) through hydrolysis. This makes it more easily digestible and bioavailable for the body. Collagen peptides are the most common form of collagen additives.
• Gelatin (gelatin): Partially hydrolyzed collagen. It has a larger size of molecules than collagen peptides, and can be less easily digestible. Gelatin is usually used in the food industry, for example, for the preparation of jelly and marmalade.
• Non-unauthorized type II collagen (UC-II): A specially processed type II collagen, which retains its triple spiral structure. It is assumed that it has an immunomodulating effect and can reduce inflammation in the joints.
• Capsules and tablets: A convenient form for admission, but may contain less collagen than powder.
• Powder: You can mix with water, juice, smoothie or other drinks. It usually contains a higher concentration of collagen than capsules and tablets.
• Liquid additives: They contain collagen in liquid form, often with the addition of other ingredients, such as vitamins and minerals.
• Bars and drinks: Collagen is added to ready -made bars and drinks. The content of collagen in these products can be different.

3. A review of the popular dietary supplements of collagen:

This section will present a detailed overview of popular collagen dietary supplements available on the market. The products under consideration will be evaluated according to the following criteria:

• Collagen source: (Bull, sea, pork, chicken, «vegetable»).
• Type of collagen: (I, II, III, etc.).
• Collagen form: (Peptides, gelatin, UC-II).
• Dosage: The amount of collagen in one portion.
• Composition: Other ingredients such as vitamins, minerals, antioxidants.
• Bioavailability: How well the collagen is absorbed by the body.
• Side effects: Possible side effects.
• Consumer reviews: Consumer reviews about product efficiency and safety.
• Price: The cost of the product.
• Certification: The availability of quality certificates such as GMP, NSF, Informed-Sport.

3.1. Vital Proteins Collagen Peptides:

• Collagen source: Бычий (grass-fed, pasture-raised).
• Type of collagen: 2. I’m sorry.
• Collagen form: Peptides.
• Dosage: 20 g of collagen per portion (2 measures).
• Composition: Collagen peptides. It does not contain gluten, dairy products, sugar and artificial additives.
• Bioavailability: Tall, thanks to a peptide form.
• Side effects: Rarely, light gastrointestinal disorders are possible.
• Consumer reviews: Mostly positive. They note an improvement in the condition of the skin, hair, nails and joints.
• Price: Average.
• Certification: Not specified.
• Peculiarities: One of the most popular and well -studied collagen products in the market. Presented in various versions, including without taste, chocolate, vanilla and others. Easily mixed with drinks and products.

3.2. NeoCell Marine Collagen:

• Collagen source: Sea (wild cod).
• Type of collagen: I.
• Collagen form: Peptides.
• Dosage: 2 g of collagen per portion (6 capsules).
• Composition: Collagen peptides, hyaluronic acid, vitamin C.
• Bioavailability: Tall, thanks to peptide form and marine origin.
• Side effects: Rarely, allergic reactions to fish are possible.
• Consumer reviews: Mostly positive. They note an improvement in the condition of the skin, especially moisture and elasticity.
• Price: Average.
• Certification: Non-GMO Tested.
• Peculiarities: Suitable for people who prefer sea collagen. Contains hyaluronic acid and vitamin C, which enhance the effect of collagen.

3.3. Sports Research Collagen Peptides:

• Collagen source: Бычий (grass-fed, pasture-raised).
• Type of collagen: 2. I’m sorry.
• Collagen form: Peptides.
• Dosage: 11 g of collagen per portion (1 measured spoon).
• Composition: Collagen peptides. It does not contain gluten, GMOs and Soy.
• Bioavailability: Tall, thanks to a peptide form.
• Side effects: Rarely, light gastrointestinal disorders are possible.
• Consumer reviews: Mostly positive. They note an improvement in the condition of the skin, joints and hair.
• Price: Average.
• Certification: Verified by Informed-Sport.
• Peculiarities: Tested for prohibited substances, which makes it suitable for athletes. It is offered in various versions, including without taste and with vanilla taste.

3.4. Youtheory Collagen Advanced Formula:

• Collagen source: Bull and chicken.
• Type of collagen: Neha, III.
• Collagen form: Peptides.
• Dosage: 6 g of collagen per portion (6 tablets).
• Composition: Collagen peptides, vitamin C.
• Bioavailability: Tall, thanks to a peptide form.
• Side effects: Rarely, light gastrointestinal disorders are possible.
• Consumer reviews: Mostly positive. They note an improvement in the condition of the skin, hair, nails and joints.
• Price: Available.
• Certification: Not specified.
• Peculiarities: Contains a combination of collagen I, II and III. It is offered in the form of tablets, which can be convenient for some people.

3.5. Dr. Axe Multi Collagen Protein:

• Collagen source: Bull (Grass-Fed), chicken (free-range), sea (wild fish), eggshell.
• Type of collagen: I, I, III, V, X.
• Collagen form: Peptides.
• Dosage: 9 g of collagen per portion (1 measured spoon).
• Composition: Collagen peptides. It does not contain gluten, dairy products, soy and GMOs.
• Bioavailability: Tall, thanks to a peptide form.
• Side effects: Rarely, light gastrointestinal disorders are possible.
• Consumer reviews: Mostly positive. They note an improvement in the condition of the skin, hair, nails and joints.
• Price: High.
• Certification: Not specified.
• Peculiarities: Contains a mixture of collagen from various sources and all basic types. It is offered in various versions, including without taste and with the taste of chocolate and vanilla.

3.6. NOW Foods UC-II Collagen:

• Collagen source: Chicken (sternal sternum).
• Type of collagen: II (UC-II, Undenatured Type II Collagen).
• Collagen form: Teenatted.
• Dosage: 40 mg UC-II collagen per portion (1 capsule).
• Composition: UC-II collagen, calcium, vitamin D-3.
• Bioavailability: It is assumed that it has high bioavailability thanks to an unnecessary form.
• Side effects: Rarely, light gastrointestinal disorders are possible.
• Consumer reviews: Mostly positive. They note a decrease in joint pain and improving their mobility.
• Price: Average.
• Certification: Non-GMO Project Verified, Informed-Sport.
• Peculiarities: Specially designed to maintain joint health. A non -reinvented II collagen can have an immunomodulating effect. Low dosage (40 mg) is standard for UC-II.

3.7. Garden of Life Mykind Organics Vegan Collagen Builder:

• Collagen source: «Vegetable» (does not contain collagen).
• Type of collagen: It stimulates the production of all types of collagen.
• Collagen form: Plant mixture.
• Dosage: Depends on the ingredients.
• Composition: Organic extracts: amls, green tea, grenade, pumpkin, roybush, basil, spirulina, bamboo, biotin.
• Bioavailability: Depends on the digestibility of individual ingredients.
• Side effects: Allergic reactions to separate ingredients are possible.
• Consumer reviews: Mixed. Some note an improvement in the condition of the skin, others do not see significant changes.
• Price: High.
• Certification: USDA Organic, Vegan Certified.
• Peculiarities: Suitable for vegans and vegetarians. It does not contain collagen, but contains ingredients that stimulate the production of collagen in the body. Efficiency can be lower than that of additives containing animal collagen.

3.8. Further Food Collagen Peptides:

• Collagen source: Бычий (grass-fed).
• Type of collagen: 2. I’m sorry.
• Collagen form: Peptides.
• Dosage: 12 g of collagen per portion (1 measured spoon).
• Composition: Collagen peptides. It does not contain gluten, dairy products, soy and GMOs.
• Bioavailability: Tall, thanks to a peptide form.
• Side effects: Rarely, light gastrointestinal disorders are possible.
• Consumer reviews: Mostly positive. They note an improvement in the condition of the skin, hair, nails and joints.
• Price: High.
• Certification: Not specified.
• Peculiarities: It is offered in various versions, including without taste, chocolate and vanilla.

3.9. Codeage Multi Collagen Peptides:

• Collagen source: Bull (Grass-Fed), chicken (free-range), sea (wild fish), eggshell.
• Type of collagen: I, I, III, V, X.
• Collagen form: Peptides.
• Dosage: 9 g of collagen per portion (1 measured spoon).
• Composition: Collagen peptides. It does not contain gluten, dairy products, soy and GMOs.
• Bioavailability: Tall, thanks to a peptide form.
• Side effects: Rarely, light gastrointestinal disorders are possible.
• Consumer reviews: Mostly positive. They note an improvement in the condition of the skin, hair, nails and joints.
• Price: High.
• Certification: Not specified.
• Peculiarities: Similar to Dr. Ax Multi Collagen Protein in composition and advantages.

3.10. Ancient Nutrition Multi Collagen Protein:

• Collagen source: Bull (Grass-Fed), chicken, sea, eggshell.
• Type of collagen: I, I, III, V, X.
• Collagen form: Peptides.
• Dosage: 9 g of collagen per portion (1 measured spoon).
• Composition: Collagen peptides, probiotics. It does not contain gluten, dairy products, soy and GMOs.
• Bioavailability: Tall, thanks to a peptide form.
• Side effects: Rarely, light gastrointestinal disorders are possible.
• Consumer reviews: Mostly positive. They note an improvement in the condition of the skin, hair, nails and joints.
• Price: High.
• Certification: Not specified.
• Peculiarities: Contains probiotics to maintain intestinal health.

4. The factors that should be considered when choosing a collagen additive:

The choice of a suitable collagen additive depends on individual needs and preferences. When choosing, the following factors should be taken into account:

• Purpose of reception: Determine what goal you pursue when taking collagen. To improve the condition of the skin, additives with a collagen of I and III types are suitable. To maintain the health of the joints, a type II collagen or UC-II is suitable. For a comprehensive maintenance of health, you can choose an additive with several types of collagen.
• Collagen source: Choose the source of collagen, which corresponds to your dietary restrictions and preferences. If you are a vegan or a vegetarian, choose plant «collagen booster». If you avoid the use of animal products, choose a sea collagen.
• Collagen form: Collagen peptides are the most easily digestible form of collagen. UC-II can be preferable for maintaining joint health.
• Dosage: The dosage of collagen can vary depending on the product and the purpose of the reception. It is usually recommended to take from 5 to 20 grams of collagen per day.
• Composition: Pay attention to the composition of the additive. Some additives contain additional ingredients, such as vitamins, minerals, antioxidants and hyaluronic acid, which can enhance the effect of collagen.
• Price: Compare the prices of various products and select the one that corresponds to your budget.
• Consumer reviews: Read consumer reviews about various products to learn about their effectiveness and safety.
• Certification: Choose products that have quality certificates such as GMP, NSF, Informed-Sport.

5. Scientific research and the effectiveness of collagen additives:

The effectiveness of collagen additives was investigated in a number of scientific research. The results of these studies show that collagen supplements can have the following positive effects:

• Improving the condition of the skin: Many studies have shown that taking collagen additives can improve elasticity, moisture and skin density, as well as reduce the depth of wrinkles.
• Reducing joint pain: Studies have shown that the intake of type II collagen or UC-II can reduce joint pain, improve their mobility and slow down the progression of osteoarthritis.
• Strengthening bones: Some studies have shown that taking collagen additives can improve bone density and reduce the risk of fractures.
• Improving hair and nail growth: Some studies have shown that taking collagen additives can strengthen hair and nails, make it more durable and resistant to damage, as well as promote their growth.
• Muscle support: Some studies have shown that taking collagen additives in combination with physical exercises can help increase muscle mass and strength.

Despite promising results, additional research is necessary to confirm the effectiveness of collagen additives and determine the optimal dosages and duration of admission.

6. Side effects and contraindications:

Collagen additives are usually considered safe for most people. However, in some cases, side effects can occur, such as:

• Gastrointestinal disorders: Light gastrointestinal disorders, such as bloating, nausea or diarrhea, can occur in some people when taking collagen additives.
• Allergic reactions: Allergic reactions to collagen are possible, especially when taking sea collagen.
• Unpleasant taste: Some people may experience an unpleasant taste or smell of collagen additives.

Collagen additives can be contraindicated in the following cases:

• Collagen allergy: Collagen additives should not be taken in the presence of allergies to collagen or any other ingredient as part of an additive.
• Kidney diseases: People with kidney diseases should consult a doctor before taking collagen additives.
• Medication: Collagen additives can interact with some drugs. Before taking collagen additives, you should consult a doctor if you take any medicine.
• Pregnancy and breastfeeding: The safety of collagen additives during pregnancy and breastfeeding has not been established. Before taking collagen additives, you should consult a doctor.

7. Interaction with other additives and drugs:

Collagen is usually considered safe for simultaneous administration with most other additives and drugs. However, some interactions are still possible:

• Vitamin C: Vitamin C is necessary for the synthesis of collagen in the body. The joint intake of collagen and vitamin C can enhance the effect of collagen. Many collagen additives already contain vitamin C in the composition.
• Hyaluronic acid: Hyaluronic acid helps moisturize the skin and joints. Joint intake of collagen and hyaluronic acid can enhance the effect of both substances.
• Chondroitin and glucosamine: Chondroitin and glucosamine are components of cartilage. The joint reception of type II collagen with chondroitin and glucosamine can enhance the action of all substances and improve the condition of the joints.
• Anticoagulants (drugs that thinning blood): Theoretically, high doses of collagen can affect blood coagulation. Therefore, if you take anticoagulants (for example, warfarin), consult a doctor before taking collagen.

In any case, it is recommended to consult a doctor or pharmacist before taking collagen, especially if you take any medicines or other additives.

8. Recommendations for receiving collagen additives:

• Follow the packaging instructions: Carefully read the instructions on the packaging and follow it when taking a collagen additive.
• Take a collagen on an empty stomach or between meals: Reception of collagen on an empty stomach or between meals can improve its absorption.
• Mix collagen powder with water, juice or smoothie: Collagen powder can be easily mixed with water, juice, smoothies or other drinks.
• Take collagen regularly: To achieve the best results, take collagen regularly for several months.
• Combine the reception of collagen with a healthy lifestyle: To improve the condition of the skin, joints and other fabrics, combine the reception of collagen with a healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep.

9. Alternative ways to maintain collagen synthesis:

In addition to taking collagen additives, there are alternative ways to maintain collagen synthesis in the body:

• Balanced nutrition: Use foods rich in nutrients necessary for collagen synthesis, such as vitamin C, Praise, glycine and copper. Such products include citrus fruits, berries, green leafy vegetables, meat, fish, eggs and nuts.
• Colligen products: Include in your diet products containing collagen, such as bone broth, poultry skin and fish with bones.
• Sun protection: Avoid excessive exposure to ultraviolet radiation, which damages collagen fibers. Use a high SPF sunscreen and wear protective clothes.
• Refusal of smoking: Smoking reduces collagen synthesis and worsens the blood supply to the skin. Refusal of smoking will help preserve collagen in the skin and other tissues.
• Stress management: Chronic stress can reduce collagen synthesis. Practice relaxation techniques such as yoga, meditation or breathing exercises to reduce stress levels.

10. The future of collagen research:

Collagen studies continue to develop. In the future, the following achievements can be expected:

• Development of new types of collagen additives: Research is aimed at developing new types of collagen additives, which will be more effective and bio -access.
• Studying the influence of collagen on various diseases: Studies continue to study the effect of collagen on various diseases, such as osteoporosis, osteoarthritis, cardiovascular diseases and skin diseases.
• Development of new methods of stimulation of collagen synthesis: Studies are aimed at developing new methods of stimulating collagen synthesis in the body, such as genetic therapy and stem cells.
• Individualization of collagen therapy: In the future, one can expect individualization of collagen therapy, taking into account the genetic characteristics and needs of each person.

11. Special considerations: collagen for vegetarians and vegans.

As mentioned earlier, a real collagen is a protein of animal origin and, therefore, is not suitable for vegetarians and vegan. Nevertheless, there are strategies and products aimed at stimulating their own production of collagen in the body.

• «Collagen booster» for vegans: These products contain a combination of vitamins, minerals and amino acids necessary for the synthesis of collagen. Key ingredients include:

  • Vitamin C: Critically important for the formation of collagen. It can be found in citrus fruits, berries, kiwi and Bulgarian pepper.
  • Proline: The amino acid necessary for the stability of the collagen structure. Contained in asparagus, mushrooms and legumes.
  • Glycine: Another key amino acid. Contained in sesame seeds, spinach and pumpkin.
  • Lysine: An important amino acid involved in the formation of transverse ties in collagen. Contained in legumes, lentils and cinema.
  • Silicon: A mineral that helps strengthen bones and connective tissue, indirectly maintaining collagen synthesis. Contained in oats, cucumbers and green leafy vegetables.
  • Zinc: It is important for protein synthesis and wound healing. Contained in nuts, seeds and whole grains.

• Diet support: Vegetarians and vegans should focus on the consumption of various products rich in the above nutrients. Adding superfluid products, such as spirulina (a rich source of amino acids) and Asai berries (rich in antioxidants), can also be useful.

• Plant alternatives gelatin: Gelatin, which is a partially hydrolyzed collagen, is often used as a thickener. Vegans can use alternatives such as agar-agar (from seaweed), carragan (also from seaweed) and pectin (from fruits).

• Evaluation of the effectiveness of «boosters»: It is important to understand that the effectiveness of plant «collagen booster» can vary depending on the individual characteristics of the body and observing a balanced diet. Some studies show that they can be useful for maintaining the health of the skin and joints, but additional studies are needed to confirm their effectiveness compared to additives containing animal collagen.

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