It goes without saying that we all yearn for the ultimate sun-kissed, luminous skin. With our skincare routines taking second place behind our hectic work schedules––and retinol, a collagen-inducing skincare ingredient, providing us with only so much––the extra oomph from supplements is an awaiting alternative.
Simple and easy to take, you’ll see more than just heightened skin texture, but an overall body boost with decreased joint pain prevented bone loss and improved muscle mass. Here, we're listing everything you need to know about collagen and the products to try.
What is it?
Collagen is responsible for 25% to 35% of all our body’s protein and is used as connective tissue in skin, muscles and ligaments. Though continuously produced, after the age of 25, we lose on average 1.5% of our collagen every year, resulting in the fibres diminishing and losing elasticity. Other extraneous factors such as vast exposure to UV light, high amounts of sugar and stress also contribute to the depletion in cells. This leaves us with reduced bone density, slower post-exercise recovery, and dull, wrinkled skin.
Collagen Peptides vs. Collagen Protein:
Collagen peptides are recognised as easily digestible and a highly bioactive form of collagen protein and collagen protein is seen as the body’s crucial platform, which represents 30% of the bodily proteins. Both are responsible for the elasticity, and regeneration of connective tissue.
What supplements to take:
There are three types of collagen calibers: Type I and III for strong hair, skin, nails and bones and type II is for joint and cartilage health.
Hydrolysed collagen (peptides) are the most common supplement to ingest, as it is easily absorbed. Coming in either a capsule or in powder form, a minimum serving of 2.5 grams a day is recommended to see gradual improvements in skin hydration and roughness. However, 5 grams per day improves bone density (alongside the intake of calcium and vitamin D) and consuming 15 grams of collagen per day improves muscle mass and body composition.
Another we tend to neglect is gelatin. It’s best to find powdered products, like unflavoured beef gelatin for maximum results, but using plain gelatin works too for a boost of protein content or to thicken sauces and soups. And, for those uninterested in animal products, vegan collagen is also on the market.
How much to consume:
Most commonly with powdered collagen, serving sizes (containing at least 20g of collagen) are usually explained on the packaging, with one to two scoops each day as the recommended dosage. Collagen pills or gummies may recommend one to two pieces daily.
How to add to your diet: