How to choose the right collagen? An overview of types, effects and dosage

• What is collagen and why does the body need it
• Not all collagen is the same
• Is it worth taking collagen supplements?
  • What the science says
• The benefits of collagen
• Who is collagen ideal for?
  • Collagen for women
• Which collagen is best?
  • Types of collagen by origin
  • Hydrolysed vs. native collagen
  • Forms of collagen supplements
• How to take collagen supplements
  • How much collagen per day
  • When and how to take collagen
• Choose the highest-quality collagen supplements
• Is it worth taking collagen supplements?
• FAQ

What is collagen and why does the body need it

Collagen is a structural protein – that is, a protein that gives tissues strength and elasticity.

Collagen makes up approximately:

• 75% of the skin’s structure

• 30% of all proteins in the body

• a large proportion of joint cartilage, tendons and ligaments 🦴

Without collagen, our body simply wouldn’t hold itself together.

Not all collagen is the same

There are many types of collagen, each with different functions in the body. The main types include:

• 💪 Type I collagen: Up to 90% of all collagen in the human body, found in the skin, bones, tendons and ligaments, ensuring they remain strong.

• 🦴 Type II collagen: Essential for joint cartilage, it protects the joints and improves their mobility.

• 🫀 Type III collagen: Found in the skin, blood vessels and muscle tissue, it contributes to their elasticity and regeneration.

Is it worth taking collagen supplements?

The body begins to produce less collagen around the age of 25. The amount then gradually decreases each year.

This can lead to:

• the formation of wrinkles,

• loss of skin elasticity,

• weak hair and nails,

• slower skin and joint regeneration,

especially if you are also under stress, smoke, have a poor diet and don’t get enough sleep.

That is why it is advisable to support collagen production from a young age. Can collagen supplements help with this?

What the science says

A 2014 study examined the effects of hydrolysed collagen on skin quality in 69 women aged 35–55 over an 8-week period. The participants took 2.5 g of collagen, 5 g of collagen, or a placebo daily. The results showed that the women taking collagen experienced a significant improvement, and this effect persisted for up to 4 weeks after stopping the supplement, particularly among older participants. No side effects were reported.

The positive effect of collagen supplementation on joint health is suggested, for example, by research from 2008. 97 participants were divided into two groups; one took 10 g of hydrolysed collagen for 24 weeks, whilst the other took a placebo. The results showed that those taking collagen experienced a significant reduction in joint pain during various activities, particularly among those suffering from knee pain.

Research to date therefore supports the benefits of supplementation.

Benefits of collagen

Adequate collagen intake can support a number of key processes in the body.

The main benefits of collagen include:

• ✨ Supporting skin health:  Collagen helps maintain the skin’s firmness and elasticity. As a result, it can help slow the appearance of wrinkles and contribute to an overall healthier complexion.

• 💅 Hair and nail support:  Sufficient collagen can contribute to stronger nails and hair.

• 🦵 Joint and cartilage health: Collagen is a fundamental building block of joint cartilage. Sufficient levels can support joint mobility and alleviate discomfort during movement.

• 🦴 Bone support:  Collagen forms a significant part of bone structure and contributes to bone strength. It is particularly important for bones as we age or for women after the menopause.

• 🩹 Tissue regeneration and healing: Collagen plays a key role in tissue repair, whether it be skin, muscles or ligaments. It supports faster recovery after exercise or minor injuries.

Who is collagen ideal for?

Collagen is a suitable supplement for anyone who:

• 💅 wants to improve the quality of their skin, hair and nails

• 🏃 exercises or engages in other physical activity

• 🧘 wants to boost their body’s overall vitality

Collagen for women

For women, collagen is often associated primarily with its aesthetic effects on the skin, hair and nails. However, its importance for the female body is much broader.

Adequate collagen intake can be particularly important during the menopause. This is because, at this stage of life, there is a decline in oestrogen levels – a hormone that plays a significant role in maintaining collagen in the tissues and preserving healthy bone structure.

A 2018 study followed 131 postmenopausal women with reduced bone density who took 5 g of collagen peptides or a placebo daily for 12 months. Of the 102 women who completed the study, the results showed a significant improvement in bone density in the spine and hip in those taking collagen compared to the placebo group.

Which collagen is best?

There is a wide range of collagen supplements on the market, but which is the best? It all depends on your preferences.

Before you start choosing a suitable supplement, you should know what the aim of supplementation is. If it is primarily to support skin elasticity, choose supplements containing type I collagen; if it is to support joints, choose those containing type II.

Next, consider which form you prefer. Whilst collagen powder is popular for its versatility, with capsules you don’t have to worry about measuring out the dose, and they’re handy for travelling.

Types of collagen by origin

Hydrolysed vs. native collagen

The most common form of collagen in dietary supplements is hydrolysed collagen, also known as collagen peptides.

Hydrolysis is a process in which large collagen molecules are broken down into smaller parts – peptides. This allows the collagen to be easily absorbed in the intestines, and the body can effectively use it as a building block for producing its own collagen.

Native collagen, on the other hand, retains its original molecular structure. It does not serve as a source of building blocks, but has an immunological effect. A small amount of native type II collagen can activate a process in the gut known as oral tolerance, which may help:

• reduce the inflammatory response in the joints

• protect joint cartilage

• relieve joint pain.

Another type of collagen is gelatine, which is partially broken-down collagen produced when collagenous tissues are heated.

Forms of collagen supplements

Collagen can also be obtained naturally from food. Bone broth or chicken skin and cartilage, for example, are rich in collagen 🍗.

As well as collagen itself, it is also important to consume nutrients that support the body’s natural production of collagen, such as vitamin C, protein, zinc and copper 🍊.

How to take collagen supplements 💊

For collagen supplementation to be truly effective, it’s not enough to simply add it to your diet occasionally — consistency is key. You should take collagen regularly and over the long term. Most scientific studies monitor the effects of collagen supplements over a period of 8 to 12 weeks, when the first visible results begin to appear.

How much collagen per day 📆

The optimal amount of collagen depends on the type of collagen, the specific product, your goals and your body weight.

For hydrolysed collagen, the recommended daily dose is usually:

• 2.5–5 g per day to support skin health
• 5–10 g per day to support joints, muscles and recovery

Native collagen is taken in significantly lower doses, usually between 20–40 mg per day.

When and how to take collagen ⏰

Collagen can be taken at any time of day. Some people prefer to take it in the morning, for example in a smoothie, whilst others prefer to take it before bed. The exact time isn’t crucial; what matters is consistency and long-term use. So choose a product that you can easily incorporate into your routine.

Don’t forget to include vitamin C in your diet, as it plays a vital role in the body’s production of collagen. Many collagen products contain it. Alternatively, vitamin C can be taken as a dietary supplement or obtained from fruit and vegetables, such as citrus fruits 🍋.

Choose the highest-quality collagen supplements

Our range includes collagen supplements from manufacturers Cannor and Hemnia.

In addition to collagen, these also contain:

• hyaluronic acid, which supports skin regeneration
• acerola, rich in vitamin C
• inulin, a natural fibre from chicory

One pack contains 30 sachets, which is a month’s supply. Choose from the following flavours:

• lemon and orange from Cannor
• and raspberry and lemon with mint from Hemnia

Is it worth taking collagen supplements?

Collagen is a fundamental structural protein in the human body and plays an important role in the health of the skin, joints, bones and other connective tissues. As its natural production gradually declines from a young age, supplementing it can be a suitable way to support the body’s regeneration, skin health and musculoskeletal system in the long term.

When choosing a collagen supplement, it is important to consider the type of collagen, the form of the supplement and its composition. Hydrolysed collagen is the most common choice due to its excellent absorption, whilst native collagen is used specifically to support joint health.

Taking collagen is suitable for anyone, particularly for athletes and women going through the menopause.

Sources:

• https://pubmed.ncbi.nlm.nih.gov/23949208/
• https://pubmed.ncbi.nlm.nih.gov/18416885/
• https://pubmed.ncbi.nlm.nih.gov/29337906/

Author: Natálie Kubíčková

Photo: AI

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