If you're comparing collagen powders to ensure you're getting the full benefits of collagen peptides, you'll want to buy one with all 5 types.
The human body does require all three types of collagen, so it's important to use a variety of high-quality collagen sources regularly to ensure you're supporting your body as a whole!
Research supports that collagen supplementation may be helpful for joint resilience, injury recovery and even skin elasticity. But what the research doesn't currently support is that you have to buy any one particular type or source of collagen to realize these benefits.
Type I. This type makes up 90% of your body's collagen. Type I is densely packed and used to provide structure to your skin, bones, tendons and ligaments.
Our bodies need all three types of collagen. So, if you are thinking to add different types of collagen supplements to your daily routine, you can definitely go for it. But we strongly suggest you to not to exceed the recommended dosage mentioned on the packaging labels of these supplements.
So, unless you are consuming Type II undenatured or Matrix collagen specifically for joints, then the type(s) of collagen you ingest won't matter.
Type 2 is used to support joints,lower back function, stiff knees, and temporomandibular joint disorder (TMJ). Type 1 and 3 can be taken together, but it's best to take type 2 separately; taking them together can diminish their effects.
Vital Proteins Collagen Peptides
This collagen powder comes recommended by all three panelists. “This company is one of the leaders in collagen powders,” says Melina Jampolis, M.D., board-certified nutrition specialist and Forbes Health Advisory Board member.
A go-to supplement to take if you want to boost your complexion, The Friends star swears by Vital Proteins' Collagen Powder, and she even adds the coffee creamer version to her morning coffee.
Look for collagen that comes from grass-fed, pasture-raised animals or wild-caught fish. The collagen should not have any additional fillers or additives. Overall, when choosing a collagen supplement opt for a brand that is transparent about their processes and sourcing.
Collagen peptides are usually considered the best form of collagen for ingestion. Hydrolyzed collagen should be taken if a person wants to take a collagen supplement. Hydrolyzed collagen means the collagen has been broken down into small peptides, which are easy for the body to digest.
Look out for type I collagen for wrinkles. Marine (fish) collagen is the most bioavailable source of type I, but you'll also find high levels in bovine (beef) collagen sources.
Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking collagen type II if you are pregnant or breast-feeding. Stay on the safe side and avoid use. Egg or chicken allergies: People who are allergic to chicken or eggs should not use collagen type II.
Collagen supplements may not be safe for: People with fish, shellfish, or egg allergies (collagen supplements may contain these allergens as ingredients)16.
Fish (marine) collagen has superior bioavailability.
Marine collagen is extracted from cold water fish - typically something like salmon. Fish collagen is absorbed up to 1.5 times more efficiently into the body which means it has superior bioavailability over bovine or porcine types.
Victoria Beckham has been known to take Skinade collagen drinks to compliment her skincare routine, whilst Kourtney Kardashian is a fan of Vital Proteins collagen powder.
Caffeine suppresses collagen production by preventing cell growth and interfering with the development of cartilage. In turn, this affects the ability to make new collagen and the genes involved in maturing cartilage cells. One study found that caffeine reduces collagen synthesis in human skin.
Her obsession with collagen
Collagen is what keeps your skin firm and youthful; but as you age, the collagen production slows down, resulting in fine lines and wrinkles. Hence, JLo enhances her diet with collagen boosting foods and supplements to keep her skin looking hydrated and plump.
Hydrolyzed collagen is the type often mentioned when it comes to skin benefits. Hydrolyzed collagen is very digestible and therefore readily absorbed by the body. Collagen is a protein.
Research shows that taking 2.5 to 15 grams daily of hydrolyzed collagen is safe. A smaller dose benefits your joints and skin, while a larger amount may help with body composition and muscle mass.
A review and analysis of 19 studies, published in the International Journal of Dermatology, that had a total of 1,125 participants. Those who used collagen supplements saw an improvement in the firmness, suppleness, and moisture content of the skin, with wrinkles appearing less noticeable.
The takeaway
Research on the way mechanisms and effects of collagen supplements on your body are still in the early stages, but there's nothing to suggest right now that you need to take collagen at a particular time or even a certain way, Galligan says.
Can I take both types together? Many people choose to take both marine and bovine collagen together to maximise their benefits. With high-quality versions of both, you could get the most benefit in terms of the types of collagen you are consuming.
Based on heavily-vetted scientific research, including this systematic review (AKA the golden standard), those who consumed 3,000mg of collagen over a period of 4-12 weeks saw notable improvements in skin elasticity and hydration.