Collagen supplements have gained popularity as a go-to addition to many people's daily health routines, especially as they age. The body's natural collagen production declines with age, and it leads to a rise in the use of these supplements to replenish collagen levels. Collagen is a protein that plays a crucial role in maintaining skin elasticity, joint health, and overall vitality. Most collagen supplements are derived from animal sources such as cows, pigs, or fish, and are hydrolyzed into smaller peptides to enhance absorption. They come in various types depending on their source and intended benefits—some are formulated specifically for skin health, while others target hair, nails, or joint support. Additionally, collagen supplements are available in multiple forms, such as powders, capsules, and liquids, each with its own advantages. To help you navigate this growing trend, here's a comprehensive guide on how to choose the right collagen supplement for your needs.

What are collagen supplements?

Collagen is a type of protein that makes up 30 percent of the protein in the body. It provides structure and strength to skin, bones, muscles, and connective tissues. “As people get older, their natural collagen production slows down, which can lead to wrinkles, joint discomfort, and other signs of ageing. Collagen supplements are powders, tablets or drinks that contain this protein and are additionally taken by individuals to increase their collagen levels,” explains Internal Medicine Specialist Dr Suchismitha Rajamanya. The benefits of collagen supplements have been scientifically proven. Check out some of the benefits of collagen, and how it is used by the body.

What to look for in a collagen supplement?

While choosing a collagen supplement, it’s important to keep a few things in mind.

1. Point of sourcing

It is important to look for the ones that are made from sustainably and effectively sourced high-quality collagens. Collagen taken from grass-fed cows pasture-raised pigs or wild fish should be an option to consider.

2. Hydrolyzed collagen

Hydrolyzed collagen is when collagen molecules are broken into smaller pieces, making it easier for the body to absorb it. A study, published in the Journal of Clinical and Aesthetic Dermatology, states that skin moisturization, elasticity and wrinkles can be dealt with with hydrolyzed collagen supplements.

3. Least amount of fillers

Supplements with the least amount of fillers such as artificial substances and preservatives should be selected. Fillers are made from polylactic acid or other similar substances. These disintegrate in the body to produce collagen, and, in turn, work to make skin firmer.

4. Testing

Another point to keep in mind is to check if a third party has tested the product. This can also be quite beneficial to understand how safe it is, and also assess if it meets the high standards it promises.

5. Customer reviews

An analysis of customer reviews, together with any scientific research, that can provide information on whether the supplement is likely to work on a person, can provide individuals with a comprehensive idea on which ones to choose, explains Dr Rajamanya.

How can you check the ingredients in a collagen supplement?

Examining labels can provide one with most of all information about the supplement, including the different ingredients used in the same. “Generally, the label states both active and inactive components. It is significant to know which type of collagen is used Type I, II or III besides it being from a well-reputed source,” says Dr Rajamanya. The other crucial things to note are allergens or any artificial preservatives that can hamper one’s health. “People can always reach out to the manufacturer for any additional description or even meet up with medical professionals to gain more knowledge about the same and make informed decisions,” she adds.

What are the various forms of collagen supplements that you get?

Collagen supplements are available in different formats that cater to the various needs of people.

• Powder: This is one of the most commonly available formats and is preferred by people as it is soluble, and easily mixed with water, milk, smoothies, coffee, etc. They can be flavoured or unflavoured.
• Pills: Also a popular choice because of its convenience, collagen supplements in the form of pills or tablets are available in pre-measured dosages.
• Liquids: Although not widely available, these supplements also come in liquid forms that can be taken directly. Being liquid also allows for the supplements to be absorbed quickly into the system.
• Gummies or jellies: Gummy forms of collagen supplements have gained popularity in recent times due to their fun and flavourful texture and taste.

Collagen supplements come in the form of tablets, powders as well as liquids. Image courtesy: Freepik

What are the benefits of collagen supplements for the skin?

Collagen supplements are very beneficial for the skin’s elasticity and firmness, making one appear more youthful. “The level of collagen gradually decreases over the years as people get older. These supplements provide additional support to the skin’s structure, potentially reducing the fine lines and wrinkles associated with ageing,” explains Dr Rajamanya. They also help moisturize the skin, thereby making it smooth and radiant. Regular use of collagen helps in contributing towards improved youthfulness and appearance of the face in general. A study, published in Dermatology Practical and Conceptual, states that collagen supplements can help to improve skin moisture, elasticity, and hydration.

What are the benefits of collagen supplements for hair?

Collagen supplements help in strengthening the hair by providing essential amino acids that support the production of keratin and elastin, which are crucial to maintaining the hair’s structure and elasticity, explains Dr Rajamanya. It is moisturizing and hydrating and helps to improve scalp health as well as reducing dryness and brittleness. It can also increase the blood circulation in the scalp tissues by enhancing connectivity and thereby resulting in hair growth. Using collagen for hair growth is also beneficial.

Which form of collagen supplements should you start with?

It is a good idea for a beginner, who has not yet tried the product, to go for collagen powders, recommends Dr Rajamanya. These can always be added to smoothies, water, coffee etc. For those who are busier, capsules or tablets are also great as they offer an easy way to take a daily dose. However, make sure you don't add any supplement to your diet without consulting your healthcare provider at any stage of life.

How to choose the best collagen supplements for different types of skin?

1. Dry Skin

When it comes to collagen supplements for dry skin, it should aim at boosting the moisture content. Thus, one could opt for hydrolyzed collagen products since they are favourable regarding absorption and may aid in increasing skin hydration. Additionally, supplements which contain hyaluronic acid and/or vitamin C may augment hydration and make the texture of the skin even better. Check out the other ways hyaluronic acid can be used for dry skin.

2. Combination Skin

People with combination skin can benefit from a balanced collagen type, one that does not cause much oiliness. Hydrolyzed collagen is a good option here as well as it will not impact the sebum-producing glands of the skin and in turn, will maintain the skin’s balance. A study, published in the Journal of Clinical and Aesthetic Dermatology, states that hydration is one of the key functions of hydrolyzed collagen.

3. Oily Skin

For this type, collagen supplements need to help the skin without increasing oiliness. Hydrolyzed supplements with additional ingredients like antioxidants and Vitamin C, help in managing oil production and reduces inflammation. Check out the other benefits of collagen for the skin.

4. Acne-Prone Skin

When considering acne-prone skin, it is imperative to go for collagen supplements devoid of other ingredients that may worsen acne. “Opting for supplements that have no synthetic components and include other essential skin nutrients such as vitamin C that assist in skin repair, are likely to support skin restoration besides lessening scarring caused by acne,” says Dr Rajamanya.

Which types of collagen are best for hair?

1. Dry Hair

Type I collagen is particularly helpful for dry hair as it is the most prominent kind in the body. This helps to strengthen hair and keep it elastic. Collagen supplements combined with hyaluronic acid or omega-3 fatty acids can help to improve moisture levels in hair and scalp, thus reducing dryness. Additionally, consuming supplements with vitamins like biotin or vitamin E that are known for increasing hydration levels as well as overall growth of hair can be beneficial. Here’s how you can choose a good biotin supplement.

2. Curly Hair

Curly hair often requires extra support for elasticity and strength. For this, collagen types I and III are considered most appropriate since they help in the maintenance of both structural integrity and flexibility of the hair.

3. Damaged Hair

For damaged hair, Type I and III both are useful since they help in supporting the repair and regeneration of hair structures. “To prevent oxidative stress as well as promote growth, using collagen supplements rich in vitamins C and E helps since they act like antioxidants. The best supplements should also have other constituents like keratin or silica as they restore damaged strands,” says Dr Rajamanya.

What is the dosage of collagen supplements?

The dosage usually ranges from 2.5 to 15 grams per day depending on the needs of the individual, recommends Dr Rajamanya. She adds that 10 grams is the recommended dosage for attaining maximum health benefits for the skin, health and overall well-being of the person, but it is always advised to talk to the concerned specialists and then decide on the dosage according to the existing health goals.

Collagen supplements can be consumed with water or milk. Image courtesy: Freepik

How to consume collagen supplements?

Collagen supplements can be consumed according to their type and preferences. Powder supplements can be dissolved in water and milk. The liquid ones can be consumed directly. Easier consumption will be afforded by the pills or tablet format of these supplements. People can also choose for the gummies form who like chewable supplements.

What are the side effects of collagen supplements?

Collagen supplements are generally safe for most individuals. However; they may have side effects at times. Some people may end up with stomach problems such as bloating or acidity, especially when they start these supplements. Allergies can also happen, but these are rare. An inappropriate dosage can also lead to a headache.

Who should stay away from collagen supplements?

People who are allergic to some sources of collagen such as fish, shellfish or cows must not indulge in them. Also, patients with kidney diseases should consult a physician before taking these high-protein supplements since they may interfere with their health. Additionally, pregnant women and those who breastfeed need to check with their doctor. There are many natural sources of collagen as well that can be had instead of supplements. It is crucial for people to always consult with a doctor if there are doubts about how taking protein peptides would affect existing concerns or any other health conditions.

Where to buy the best collagen supplements?

Collagen supplements are great for your skin and hair. However, finding the right one is the key to unlocking these benefits. To find the best collagen supplements, you can check out Amazon as there are a wide range of options there. From collagen for different skin types to collagen supplements for hair, you will get a detailed description of each product, as well as customer reviews. You can check out some of the links below. However, do run your options by a doctor before starting.

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